Many women gain excess weight, and each of them wants to lose it as quickly as possible. hunger and special diets in this case are prohibited, so the young mother has no choice but to work hard. And a woman who has undergone surgery will be interested in the question of when you can play sports after caesarean section. This rather complicated procedure is a great stress for the body of the woman in labor. And in order to get rid of its consequences and restore their former health, a woman will need a lot of time.

When can I exercise after a caesarean section?

Specialists in the field of gynecology believe that serious sports loads for muscle strengthening and relaxation excess weight, a woman can start only after two months after the operation. But exercises that are feasible and not burdensome, designed to restore her health after childbirth, must be performed much earlier, when she feels that her condition is satisfactory. The attending gynecologist who monitors the patient will tell the woman when she can start training. You can also check with him which exercises are acceptable in this case.

postpartum recovery. Gentle gymnastics

Six months after the operation, a woman is strictly forbidden to perform any exercises that affect. In addition, you can not lift the load and make sudden movements. Can do simple exercises for hands and feet. Sitting comfortably, a woman can rotate her hands or feet alternately in different directions. It is allowed to bend and unbend the arms and legs. It is useful to strain gluteal muscles and then relax them. The most acceptable sports at this time are swimming and yoga, but always under the supervision of a trainer. And when a few months have passed, your doctor will advise you special exercises to strengthen the abdominal muscles.

When can I exercise after a caesarean section? How to get rid of belly

Experts say that the belly of a woman in labor will retract on its own in nine months. But for many women, this period is too long. Business, career, creativity make a modern business woman have ideal physical forms much earlier. But the load on the abdominal muscles for a long time is strictly prohibited. Therefore, in order to visually remove everything superfluous from the chest to the beginning of the hips, women are recommended to use a special bandage. It is prenatal as well as postnatal. In order for the abdomen to retract as soon as possible, it is necessary that the contraction of the uterus occurs faster. For this, a woman is recommended to sleep on her back or on her stomach. If she wants to remove postpartum stretch marks on the body, you can apply special creams, milk, skin moisturizers. When healed, the attending gynecologist will advise the woman what exercises for the abdomen she can do. In addition, in our time in the cities there are special clubs for young mothers for postpartum recovery. There you can get acquainted with a set of exercises for the abdominal muscles. When you can go in for sports after a cesarean section, what types of it are allowed to master - all this will be told to you by the attending physician and sports coaches. But every woman should sensitively observe all the changes in her body and try not to miss the misfortune that overtakes him. It's nice to have beautiful after childbirth, but it's even more important that it be healthy.

When can I exercise after a caesarean?

Sports after cesarean section: when you can start exercising and what exercises to do

For 9 months, while a woman is carrying a baby, the outlines of her abdomen undergo significant changes. With the birth of a child, it is very difficult to return to its former shape. Especially if the matter is complicated by the operation.

The diet does not work, because a nursing mother should not have food restrictions for the sake of the baby. Whereas sport is the very tool that will help bring the figure in order after a cesarean section. However, you need to be extremely careful and careful with it so as not to harm the seams and internal organs that were affected during the operation.

The most common question that worries most women is when it is possible to play sports after a cesarean section without harm to the stitches and health in general. Similar problems in rehabilitation period there is plenty. Since at this point in time the young mother is already within the walls of her home and is forced to make decisions on her own, very often she makes a series of mistakes. To prevent this from happening, take a few useful tips from doctors and fitness trainers about post-surgery sports.

When to start

The most pressing question is how long can you go in for sports after a cesarean section, if there are no medical contraindications for this. It depends on what kind of physical activity we are talking about.

If it's simple morning work-out or therapeutic exercises to restore the uterus, already a week after the operation, you can gradually include them in the rhythm of your life.

If a woman wants to do some full-fledged sport (swimming, fitness, Pilates, cycling, running, etc.), she will have to wait much longer: after 2 months - according to a gentle program, and only after six months (if everything is fine, and then and more) - already full-fledged. And then only with the permission of doctors and a fitness trainer.

Training Intensity

Any physical exercises after caesarean section, even if they are therapeutic in nature (to strengthen the muscles of the uterus, for example), must be performed very carefully, gradually increasing the intensity.

The minimum number of times, no more than 10 minutes in 1 lesson - this is the initial program. Every day, these indicators need to be gradually increased: only in this case, the sport will be useful, and not harmful for the rehabilitation period.

As soon as during or after classes you feel unwell, muscle pain, discomfort, it is better to cancel everything and wait until the body gains more strength.

Types of exercises

Depending on what postpartum and postoperative problems you want to eliminate with the help of sports, choose what exercises can be done after cesarean. Some strengthen the uterine muscles, others restore the slimness of the waist, others simply remove the sagging tummy, and someone will need a complex to maintain the shape of the breast during lactation.

All of them should be as light as possible, not cause feelings of tension or pain. Remember: sport, even in the postoperative period, should be pleasant and cause only positive emotions. Dumbbells are excluded in this case.

Where is the best place to practice

Light, familiar and familiar to all physical exercises after a cesarean section can be performed at home. But as soon as they become insufficient and a decision is made to go in for serious sports, not only special conditions will be needed (gym, swimming pool, treadmill etc.), but also a personal trainer-advisor.

Believe me: this is for your own good, because it is he who will tell you how intensely you are allowed to play sports for a given period of time, and will help you choose a program. This will allow you to achieve the desired results in a short time.

These tips will help women navigate after a caesarean, how to start exercising and when. If there are no postpartum complications, the doctor has nothing against it, it is imperative to bring the figure and body in order. The purpose of the exercises can be very different - restoring the press and chest, getting rid of sagging, strengthening the muscles of the uterus, eliminating back pain and many other rehabilitation processes after surgery. If there are medical contraindications, you will have to postpone this necessary business until a full recovery.

Contraindications

Any set of exercises after a caesarean section, despite its focus, can be started only after the body recovers a little after the stress. If there are any complications or health problems after the operation, sports will have to wait. First - undergo treatment and get permission from the doctor, then - begin to strengthen the muscles.

• birth trauma;
• divergence of seams;
• increased body temperature;
• chronic acute diseases.

If any of these problems are found after a caesarean section, they should first be eliminated through competent treatment and constant monitoring by a doctor. And only after the completed course of therapy can you start. And here it is very important to understand and choose the right sport for yourself.

Kinds of sports

Regular sets of exercises can be performed at home already 1-1.5 months (approximately) after cesarean. As for serious sports, here you will need to focus on the problem that they solve, and the permission of the doctor.

• Swimming (water aerobics)

This sport after cesarean is allowed to practice after 2 months. It is this period that is necessary for the complete restoration of the mucous membrane inside the uterus. Swimming relieves stress, strengthens different groups muscles of the whole body, tones, prevents obesity.

• Yoga

Many yoga centers offer sets of exercises for women who have recently given birth. This type sports perfectly tightens muscles, teaches you to control emotions and relax.

• Pilates

One of the areas of fitness, Pilates allows you to return to active pursuits sports 4-5 months after cesarean, provided that the young mother feels well. It solves most postpartum problems: tightens the stomach, strengthens the muscles of the chest and back, helps the body recover faster.

Even though running effective method to return the figure in order, it has too powerful an effect on the body and the organism as a whole. Experts will allow you to use this sport after cesarean at best in 8-9 months. But the most optimal period recommended by doctors is not earlier than in a year.

• Gym

Not less than effective technique than running, but just as aggressive. Although a lot here will depend on the coach. If he picks you individual program classes, designed for the postoperative period, it will be possible to start the first lightweight classes already after six months.

Since it is possible to return to serious sports after a cesarean only after a long period of time, many women are content with light physical exercises that can be performed at home to restore their figure. If there are special complexes that are designed for young mothers who have undergone this operation.

Exercise complexes

In order to effectively exercise at home after a cesarean, a number of conditions must be met. First, get your doctor's permission. Secondly, do not have contraindications. Third, pick desired complex for one or another part of the body (stomach, chest, back).

Press

It is no secret that the muscles of the press after a caesarean section in most women relax, lose their tone, and stretch. As a result, that very annoying tummy appears, which, after pregnancy, sagged, and even after childbirth will not return to normal in any way. To ennoble it, you need to actively engage in sports, but how to do this after the operation, if there is always a fear of divergence of the seams?

Only the attending physician with regular examinations can tell you for sure when you can pump the press after a cesarean section in your case, since the terms here are very individual. If you used to be friends with sports, this will become possible in 4.5-5 months. If everything is very running, not earlier than in 6-7. However, do not worry: there are other options for exercises for this part of the body.

1. Lie on your back. Stretch out. Bend your legs (without straining) at the knees. Put your hands on your stomach. Raise your head, slightly straining the press.
2. Lie on your back. Take a breath. Pull the legs bent at the knees to the chest as you exhale. Make a roll on the stomach.
3. Inhale - inflate the stomach. Exhale - pull back. One of the most the best exercises after caesarean for abdominal muscles.
4. Lie on your back. Slightly raise your legs parallel to the floor. Pull them apart.
5. Sit on the edge of a chair. Stretch your legs forward, off the floor. Spread to the sides.

So light but very effective exercises for the press as part of postoperative sports will help to bring the muscles of this part of the body in order quickly enough, because they can be performed already a month after cesarean. In addition, for almost the same purpose, you can choose a complex for the abdomen.

Stomach

If your creases don't go away after a caesarean section, doing moderate abdominal exercises will allow you to quickly and effectively deal with this problem. The sooner you start playing sports, the sooner you will become the owner of the former thin waist.

1. Lie on your side. Raise your legs one by one.
2. Get on all fours. Draw in and relax the stomach.
3. Hands are on the belt. Tilts in different directions.
4. Lie on your back. Extend your arms to your sides. Bend your legs (without straining) at the knees. Raise them as high as possible.
5. Scissors after caesarean section should be done as carefully as possible.

When doing exercises for the press and abdomen, remember: any pain during or after such activities is a sure sign that it is too early for you to play sports. Come back to them a little later.

Back

After cesarean, after 3-4 weeks, you can begin to perform exercises for the back, which, as you know, is experiencing tremendous stress during this period. Sports make them feel better.

1. Lie on your back. Stretch out. Bend one leg, press it as close to the shoulder as possible. Relax. Repeat the same with the second leg.
2. Tilts in different directions.
3. Squats and half-squats after cesarean are very useful.
4. Rolling the head in different directions.

Started in time, competent, coordinated with the attending physician, sports after a cesarean section will bring great benefits to a young mother. They will return her slim figure, and at the same time - self-confidence and good mood. With their help, the rehabilitation period after the operation will be significantly reduced, which will allow the woman to spend more time with the baby. The main thing is the measure with which you need to approach physical activity: not overexerting yourself, but not lying on the couch all day, being afraid to disturb long-healed seams.

Like

Your task is to quickly return nice shape after the birth of a child. To quickly bounce back, there are many ways. One of these is running. ABOUT useful action This type of fitness for health and figure is known to everyone - specialists and beginners. True, each woman's birth is different. In some cases, a caesarean section is necessary. This implies certain problems with women's health and well-being. Running after cesarean is possible, but only after the stitches have healed.

Physical recovery after cesarean

Natural childbirth is good for the woman and the baby. In the event that a caesarean section had to be intervened in the physiological process, it takes longer and more difficult to recover after childbirth. It is necessary to create all conditions for the successful healing of external and internal sutures.

You can take a shower slowly 2 days after giving birth with a caesarean section. Fully wash is allowed only after discharge from the hospital. It is better to wash the seam area with a neutral soap without additives, to protect the crusts from accidental injury. Doctors allow you to take a bath, as a rule, after 6-8 weeks. Usually at this time, the suture on the uterus is tightened in mothers and the organ takes its former form. You should not go to the bath and sauna for 2 months after the operation.

Sometimes it is recommended to use contractubex gel and prednisolone ointment to treat the scar after surgery. It is believed that within 3 months the suture area may normally become numb. This malaise stops when the repair of the cut nerves occurs.

A few weeks after the operation, it is necessary to wear a special high-quality bandage - for a better condition of the tummy. This accessory is put on already on the first day. The main function of the bandage is to relieve back pain, maintain correct posture, accelerating the restoration of skin elasticity, improving the condition of damaged muscles, preventing seams from spreading. You should not wear a bandage for a long time so that the muscles work naturally.

An important aspect is the return to a normal sexual life. After 6-8 weeks, you can perform marital duties. Regular and quality sex life is a guarantee women's health and good physical form Therefore, this area of ​​life cannot be ignored and must be constantly improved.

In order to recover better, you need to rest more and give yourself the opportunity to sleep. It is good to sleep with a child who is in early age spends quite a lot of hours day and night in a dream.

When can I run after a caesarean?

Of course, physical activity should be dosed and begin only after consulting a doctor. Sports can be done when the doctor allows. There are a number of general guidelines that you may find helpful.

You can start doing easy recreational gymnastics 6 hours after cesarean. An example of such gymnastics is the Kegel complex. Exercise helps strengthen the abdominal and pelvic muscles. All loads after the operation should be weak, movements should be careful. Systematically increase the duration of the exercises, staying in good shape for 20 seconds, this is the maximum. The simplest Kegel exercise is contraction and relaxation of the muscles. pelvic floor, retracting and inflating the abdomen, lifting the pelvis.

Be sure to check out Kegel gymnastics, it is useful for any woman, especially for successful recovery after childbirth. Exercises to strengthen the muscles of the pelvic floor promotes a rush of blood to the pelvic area. Gymnastics helps to quickly return to excellent shape and well-being by increasing the production of endorphins - hormones of joy. Biologically active substances endorphins help to normalize the state of the psyche, relieve tension and anxiety, and raise self-esteem.

1.5-2 months after cesarean, young mothers begin effective exercises to work out muscles. For this purpose, weighting agents are used, for example, dumbbells up to 3-4 kg.

You can do simple gymnastics with video tutorials at home. If this is not possible, then it is better to sign up for a gym where there is a treadmill, Gym, swimming pool and competent trainers.

At around 6 weeks after cesarean, more serious training begins. Complexes of exercises are selected based on the level of physical fitness. In order not to disturb breastfeeding, it is necessary to exclude intensive exercises for the upper body, power training should be left for later.

When more than 10 months have passed after the operation, aerobics is shown, different types gymnastics and more. Each girl can choose the direction of fitness for herself, according to her lifestyle and according to her own goals.

The end of the lactation period is a signal that you can start - start running. Running after cesarean should be in a sparing mode. If you start strenuously doing fitness during breastfeeding, then you can spoil the taste of breast milk by increasing the proportion of lactic acid in the body. The child may well refuse the breast because of the sour taste of food. In order not to cause disruptions in lactation, you must be guided by the advice of a trainer. Non-lactating women should wait for the restoration of the menstruation cycle, then think about running and other sports.

The above scheme is relevant for women who have had caesarean deliveries without complications. Running after a caesarean section is at the last stage, as this is a serious load that is contraindicated immediately after the operation. You can safely start running if the condition of the seams is good, there is no risk of seam divergence and nothing bothers you.

After caesarean, you can run if all the stitches have already healed and the doctor has allowed the load (usually you can run 8-12 months after birth)

How to run after a caesarean section

Moms can benefit from the following tips.

For running, you need to purchase comfortable shoes and clothing that does not restrict movement. Breathable underwear and special sports outerwear are welcome. Sneakers should ideally cushion. It is better if it is running shoes from a reputable manufacturer.

It is better to start from small distances, you do not need to make long runs. short distances you need to gradually increase, monitor the pulse and general condition. To achieve fat burning, you should practice interval running - a combination of acceleration and slow motion.

It is not necessary to run early in the morning, a great time in terms of biorhythms is 11-13 in the afternoon. Running after a caesarean section will be easy and rewarding, as during these hours your body is at its most resilient.

To prepare the body for running, you can quickly walk or do simple gymnastics.

With help correct running any mom can come in perfect shape. Training has a positive effect on the whole body and improves health. Most moms start running after 8 or 9 months, some doctors only allow running after 12 months.

Summarize. Some sports are available in a sparing form 2 months after cesarean. And full-fledged classes can be started only after 6-12 months, if everything is in order with health and the attending physician does not mind.

Nutrition for runners

For effective running It is important to immediately establish nutrition. Starving and overeating is bad. Need normal mode healthy eating so that the body receives enough nutrients. It is useful to learn how to count calories and maintain an optimal balance of BJU. best products for runners are:

• peanuts and peanut butter;
• 100% whole grain bread - a source of fiber and B vitamins (100-200 g per day);
• whole grain cereals (granola) - a source of fiber;
• whole grain pasta - low GI high-carb pasta, source of B12, fiber ( complex carbohydrates help replenish glycogen stores);
• greens are a source of highly antioxidant anti-aging flavonoids (all types of greens are useful, in in large numbers, no limits);
• frozen vegetable mixes and berries are sources of antioxidants (do not lose beneficial features);
• Greek yogurt - a source of calcium and protein (100-125 g of yogurt per day);
• almonds - a supplier of vitamin E, a source of antioxidants, helps reduce bad cholesterol (a handful of almonds a day, no more than 5 times a week);
• sweet potato or sweet potato - a source of beta-carotene, vitamin C, iron, potassium, copper, manganese;
• chicken breasts - good source protein (you can also use turkey breast);
• chocolate - normalizes blood pressure, reduces bad cholesterol (dark natural chocolate is useful);
• salmon is a supplier of protein, omega-3 acids;
• black beans - has a low GI, supplies B vitamins, antioxidants, fiber, does not contain fat;
• oranges are a source of vitamin C and antioxidants, the peel contains the flavonoid hesperidin;
• chicken eggs - replenish vitamin K, a source of protein (1-2 eggs per day).

Running is an effective fitness trend for moms to get in shape and burn excess fat. When is it better to start running after giving birth with a caesarean section - it is reasonable to ask your doctor about this.

Contraindicated within 3 months. In the first month after a caesarean section, it is forbidden to engage in any sport without options.

Often after childbirth, women suffer from excess weight. Diets are not the most suitable option, since nursing mothers must provide the child with the necessary components. by the most right decision there will be sports. But if the birth took place in an unnatural way, then sport after caesarean section is prohibited just like after any operation. The condition of mothers, even after natural childbirth, will not cause any desire to play sports. In addition, light walks with a child, bathing, motion sickness - this is already payload for relaxed muscles.

Features of the first training

Moms are wondering when it is possible to start playing sports after a cesarean section, so as not to aggravate the situation. Approximately two or three weeks later the wounds will heal and the parents will get used to the new routine. Then you can start with the first light sports exercises.

In the early stages, after wound healing, sports will be in the form of a light workout. The stomach and body still can not be strained. You need to start with the limbs, this will also favorably affect the mother's body and prepare for the next stage.

Classes in the gym or in a group can begin after three months, when the wounds have completely healed. A swimming pool is allowed after a cesarean section, when you don’t have to worry about possible infection, suppuration of the wound, or divergence of sutures. After two months, general strengthening and slimming fitness exercises are a normal activity.

What sports can you do after a caesarean section?

Moms don't always have enough time to go to the gym. But Pilates or yoga can be safely practiced at home. The exercise program is easy to find on the Internet and do the exercises at a convenient time. These workouts are very effective. They tighten all the relaxed muscles after pregnancy and correct the figure in the recovery process.

There is another set of exercises that does not require much physical activity, based on proper breathing and stretching of certain muscle groups - this is bodyflex. Bodyflex after caesarean section can be performed with caution already on the fifth day, in the absence of complications. Such exercises tighten the muscles of the press, perineum, arms and chest. This should not be done with a large loss of blood and significant gaps.

Owners of a narrow waist before pregnancy are very embarrassed by the appearance of inconspicuous folds on the sides. They're waiting to spin the hoop after a c-section. Already eight weeks after the operation, you can start this lesson, but if there are no complications. You need to start with one or two minutes at a slow pace. It is important to listen to your body and if you experience pain in the area of ​​​​the seams, back, exercises should be postponed. You can start more serious exercises with a hoop six months after consulting a doctor and examining.

Diastasis after caesarean section

Diastasis after caesarean section is a common problem. These are the divergences of the rectus abdominis muscles along the white line. After giving birth, they do not connect on their own. According to the degree of complexity, there are three stages of diastasis. Based on this, determine the method of treatment. The first two stages can be treated with a specially selected complex exercise. You should do it after the muscles converge, even if the seams have already healed. It is recommended to wear a bandage. Within a year after a caesarean section, it is impossible to strain the abdominal muscles strongly so as not to increase intra-abdominal pressure. The best option is swimming and walking.

If the muscle discrepancy is serious and the stomach sags, then only surgery will be effective. As a result, the protrusion of the abdomen will disappear and it will take on a normal appearance.

The presence of diastasis does not allow you to do the usual exercises for the press. And it needs to be strengthened not only for an aesthetic appearance, but also in order to reduce the load on the back.

You can start any exercises when the seams are completely tightened. Experts advise to perform regular training for the abdominal muscles after cesarean section after 10-12 weeks. When practicing, attention should be paid correct breathing and draw in the stomach before power movements. The main task is to work transverse muscles belly.