C-section births are extremely common in many developed countries. In fact, in 2015, 32 percent of babies in the United…
If you’ve had one or multiple C-sections, or perhaps you have an upcoming scheduled Caesarian, you might be wondering how to safely return to exercise after such a surgery.
You might be wondering what exercises and what type of workouts are most effective to help you feel strong, stable, and more like yourself again.
Strength training workouts are likely the biggest bang for your buck, after the initial recovery period of gentle core and pelvic floor exercises, physiotherapy, and walking.
Strength training workouts, with smart exercise programming, can be highly effective because:
NOTE: the early days, weeks and months of C-section recovery require some specific techniques to help the body rehab. For more information on recovery, be sure to read this Girls Gone Strong article Returning to Exercise After a C-Section.
Today, we’ll go a few steps further beyond the initial healing time!
In this article, I’ve written out a full body workout you can do (at-home) after a C-section. This workout is perfect if you’re returning to exercise, or if you’ve been back to strength training for awhile already.
If you are feeling well, recovering well from surgery, your energy is ok, and you’ve been cleared for exercise you could begin using this workout anytime after 8 weeks postpartum.
Whether you are early in your postpartum recovery, or years postpartum and just returning to exercise, remember to ease into any exercise you begin.
*Equipment needed: 1 medium strength resistance band/cable machine, bench/couch
1A. 1-Arm Band Row: 10-12 reps each side (See two-arm row here.)
1B. Bodyweight Squat: 10-15 reps
1C. Tall Kneeling Pallof Press: 8-10 reps each side (See standing variation here.)
For a full video demonstration of Circuit 1, see this video:
2A. 1-Arm Band Chest Press: 10-12 reps each side (See half-kneeling variation here.)
2B. Hip Thrust: 10-15 reps
2C. Side Lying Straight Leg Raise: 10-15 reps each side
For a full video demonstration of Circuit 2, see this video:
Note: You can complete this workout between 1-3 times per week.
There are so many myths about exercising during and after pregnancy, it can be hard to know if you’re doing the “right” thing. Our education materials are carefully vetted by OB/GYNs, PhDs, Registered Dietitians, Women’s Health Physiotherapists, and Pre and Postnatal Exercise Experts, and we have put together this FREE handbook where you’ll learn:
Whether you’re a mom (or a mom-to-be), or a trainer (who may also be a mom), we have you covered. Select from these options below to receive your free handbook to help you or your clients choose the right exercises for healthy moms and healthy babies.