Congratulations on your new little bundle of joy. Your probably sleep-deprived and anxious to get back up in the air. Here is my guide to exercising after c section for aerialists.
First things first you need your doctors all clear that you can start exercising again. This will generally happen at your 5-week postpartum checkup if you have not had any complications.
You need to remember to be patient with your body and don’t push yourself too hard. It’s time to slowly recondition. On the upside, you may be quite surprised how fast your muscle memory will snap back.
Abdominal exercises after c section
When returning to training, you’ll want to be conservative in the loading of exercises. In terms of resistance, prioritize bodyweight, resistance bands, and suspension trainers.
Here are some examples of beneficial exercises to implement in the first few weeks of returning to the gym:
- Side Planks
- Hip tilts
- Assisted straddle mounts
- Assisted tuck mounts
- Dead hanging knees to chest
What Not To Do
Don’t rush yourself into advanced abdominal exercises. Stick with the six that I have recommended until you have no separation between the abdominal walls.
After my second child, I went straight back into my practice even though I had a large separation between my abdominal walls. My abs did strengthen yet my abs stayed separated. At 8 months postpartum I still had a good 4cm separation. After working on the new program above I had my core back together in less than six weeks.
In happiness and health,
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