After giving birth, many women notice that they are overweight, which they dream of getting rid of. Special diets in this case are prohibited, since mother’s milk must contain all the components necessary for the child. Go in for sports - here the right decision. But when childbirth takes place through caesarean section, physical activity, as after any other surgical intervention, are prohibited for the first time. Therefore, the question of when you can start playing sports after such an operation is relevant.
What happens during the operation?
Important information: First of all, you need to consult a gynecologist. He will tell you when you can start exercising, since the timing depends on the individual characteristics of the body, as well as the availability possible complications.
A caesarean section is performed in four main stages: incision of tissue and uterus, extraction of the newborn, removal of the placenta, suturing
Caesarean section is a serious abdominal operation. The procedure is performed under general anesthesia or using epidural anesthesia. During the operation, two incisions are made:
- abdominal wall(skin, fat, connective tissue);
- uterus.
This is interesting: During a caesarean section, the abdominal muscles are not cut, but simply moved apart, which ensures a quick recovery.
After this, the child is removed from the uterus, and special drugs are injected into it to help reduce blood loss. Then it is removed and the incisions are sutured.
Important information: The cuts can be vertical or horizontal. For subsequent births, it is important which uterine incision was made. Therefore, a woman should ask her doctor about this.
When to start playing sports and fitness
According to experts, some sports exercises can be performed already on the tenth day after surgery. These include walking, squats, easy charging, tilts. It is worth noting that a woman receives her first load already in the first days after childbirth. We are talking about bathing, carrying and rocking a child. Specialists allow you to do regular housework immediately after discharge from the hospital. As for intensive exercises, it is recommended to start them no earlier than 6-8 weeks after surgery.
According to Lyubov Nikolaevna Bulatova (a doctor of the highest category with more than 20 years of experience, a member of the Association of Gynecologists and Endocrinologists of Russia), there is no need to avoid playing sports if there are no complications after surgery. In her opinion, a few days after giving birth you can start light gymnastics, in which the load on the press is eliminated. When walking with your child, it is recommended not to sit still, but to walk briskly along the path. In addition, you should keep your back straight at all times. This will help tighten your stomach and straighten your posture.
Gynecologist-endocrinologist Tatyana Viktorovna Chebotnikova (candidate of medical sciences, consultant) advises starting intensive training six months after rehabilitation period. These include exercises to strengthen the muscles of the abdomen, waist and hips.
Important information: You need to start with the easiest exercises, gradually increasing the load.
Features of the first training
Each sport can place different stress on certain parts of the body. Therefore, there are some recommendations that will help you figure out which activities you need to start with and which ones you will have to wait for.
What sports can you do after surgery and when to practice?
After the woman’s body has recovered a little, gentle sports become available. So, 7-8 weeks after surgery, you can pay attention to the following:
- Pilates - this sport involves smooth and leisurely exercises, which affects the entire body (the muscles of the pelvis, back and abdominal muscles are strengthened without the use of shock loads, thereby eliminating the risk of injury);
- water – physical exercises performed in water are very useful and effective (there is a load on the entire body, although it seems that it is minimal);
- yoga - has a positive effect on the entire body, normalizes metabolism, increases blood circulation, as well as the production of endorphins.
6 months after the operation, you can start dancing and aerobics. They use all muscle groups, charge the body with energy, help make your figure slim and your gait graceful. As for abdominal exercises and running, many experts recommend starting such activities no earlier than 8 months after surgery. Although some gynecologists allow them to start much earlier. The fact is that running puts a significant strain on the heart, and this is undesirable in the first months after exposure to anesthesia. Excessive tension in the abdominal muscles can lead not so much to super results, but to damage to the suture and even bleeding.
In the first months after a cesarean section, it is advisable to protect the abdominal muscles from heavy loads.
Important information: For women after a cesarean section, it is not recommended to use dumbbells and other fitness weights when doing abdominal exercises for the first time.
Prohibited sports during the healing stage of sutures
In the first months after childbirth, which took place through surgical intervention, you should not engage in sports that involve a large load. These include:
- weightlifting;
- tennis;
- volleyball;
- active cycling.
When to stop exercising
Every woman's body is individual. Some people are able to lead a normal life two months after the operation; for others, even minor physical activity causes discomfort. How the recovery period proceeds, the presence of possible complications, etc. is also of great importance.
It is necessary to stop exercising in the following cases:
- the occurrence of pain in the abdominal area;
- the presence of any discharge from the vagina or suture;
- seam divergence;
- dizziness and other signs of general malaise.
If you continue to feel unwell, you should consult a doctor.
Video guide: weight loss option after cesarean section
The above problem attracts the attention of many doctors, including Dr. Komarovsky, famous on television. Unfortunately, this specialist has not yet made any specific recommendations for fitness classes, but you can familiarize yourself with the popular method of a famous fitness trainer and part-time mother of three children.
A caesarean section is not a reason to deny yourself everything. After giving birth, you can quickly return to normal life, enjoying motherhood. And physical exercise will help you get in shape. The main thing is not to overdo it and monitor your own health.
Caesarean section is a surgical delivery during which the baby is removed through an incision in the anterior abdominal wall and the mother's uterus.
Surgical births can be planned or emergency. Indications for elective caesarean section are:
- placenta previa;
- the presence of incompetent scars on the uterus (due to previous operations, including cesarean section);
- Not correct position fetus - pelvic or transverse;
- the presence of certain diseases of the mother - for example, those associated with the activity of the heart;
- infections and inflammatory processes in the pelvic organs;
- large fetus (more than 5 kg) or multiple pregnancy (in rare cases allowed natural childbirth);
- post-term pregnancy - more than 42 weeks.
An emergency cesarean section is performed in case of premature placental abruption, beginning or threatening uterine rupture, weak labor, fetal hypoxia and other complications that arise during natural delivery.
A cesarean section is a complex surgical procedure that can lead to negative consequences for the health of the mother and child. Therefore, artificial delivery is carried out only in necessary situations, for medical reasons, and not at the request of the patient.
The figure after a cesarean section changes in the same way as after a vaginal birth - the stomach sags, the skin on it becomes flabby and stretch marks often form, there is a high probability of folds and fat deposits appearing on the sides, abdomen, thighs, buttocks and arms due to overweight in the postpartum period.
But during surgical childbirth, a woman has stitches placed on her uterus and abdominal wall, the care of which requires extremely careful treatment of her body in order for them to heal as quickly as possible. Therefore, a young mother cannot begin physical activity that helps restore her figure immediately after giving birth.
Caesarean section is performed in cases where natural childbirth is not possible for any reason.
Start and intensity of physical activity after induced birth
After discharge from the maternity hospital, one should not lead only a “lying down” lifestyle, but at the same time it is necessary to avoid excessive physical exertion, because at the first stage, the main goal of a woman after a cesarean section is to maintain the integrity of the sutures.
At this time, it will be enough to independently perform simple household chores and care for the newborn, as well as walking - these actions help improve blood circulation and metabolism, and tone the muscles of various body groups. Possible execution breathing exercises using the abdominal muscles rather than the chest, and Kegel exercises that train the muscles of the perineum, pelvis and buttocks.
TO simple exercises in the absence of any contraindications, it is recommended to start no earlier than 1.5–2 months after birth, gradually increasing the intensity of exercise. The load on the press at this time should not be large, since the seams are not yet strong and there is a risk of their divergence. At this postpartum stage, you should carry out simple gymnastics aimed at strengthening the muscles of the back, hips, buttocks, and also promoting weight loss - for this you can perform bends and rotations of the body, squats, leg swings, etc.
More serious sports activities can be started no earlier than 6 months after the birth of the child - in six months the sutures will heal in most cases. But since each organism is absolutely individual, the duration of postoperative recovery may vary - in some cases it takes a year. Therefore, before starting complex physical exercises, a medical examination and consultation with a doctor is necessary.
At the first stages of physical education, it is not recommended to continue more than 15–20 minutes a day - sports activity should not overwork.
If you feel well and there are no contraindications, you can perform light warm-up 6 weeks after caesarean section Exercise after caesarean section and permitted types of physical activity
Common exercises that have a positive effect on body shaping are:
- Plank. To perform this exercise, you should take a horizontal position with your stomach down - leaning on the toes of your feet and on your arms bent at the elbows, you need to fix your body parallel to the floor, without arching your back and straining all the muscles of the body. In this case, the elbows should be located strictly under the shoulders. At the first stages, it is enough to hold out in this position for 15 seconds, but gradually you should increase the exercise time to several minutes. Correct execution of the “plank” guarantees the use of maximum quantity muscles - abs, back, hips, buttocks, arms. This means it promotes weight loss in a short time.
- Vacuum. The exercise is performed lying on your back and consists of maximally drawing in the abdomen while inhaling and exhaling. It is not highly effective without additional loads, but has a positive effect on blood circulation, promotes weight loss in the sides and abdomen, and also tones the abdominal muscles.
- Bike. This popular exercise, familiar to everyone since childhood, helps to successfully fight excess weight by training the muscles of the buttocks, inner and outside hips, upper and lower press, used to get rid of cellulite. It is performed lying on your back - your legs are bent at the knees and riding a bicycle is imitated.
- Hoop. The use of a hoop helps to increase the tone of the whole body, improve intestinal function, blood circulation, and strengthen the abdominal muscles. But it should be used with caution after a caesarean section - you must wait until it is fully recovered and in the correct position. internal organs.
Photo gallery: exercises after surgical birth
The plank exercise uses almost all the muscles of the body. 
At correct execution“abdominal vacuum” exercises tighten the stomach and reduce the waist, as well as improve digestion processes and improve the functioning of the internal organs of the abdominal cavity. When performing the “bicycle” exercise, the muscles of the hips, back and abs work 
The hoop is an effective simulator to gain slim figure at home
Water aerobics
It is recommended to practice water aerobics throughout a normal pregnancy and during the postpartum period. After a caesarean section, you can go to the pool after 6 weeks. Exercising in water has a beneficial effect not only on the general physical and psychological condition of a woman, but also helps to return to her previous body shape. When attending water aerobics classes, all the muscles of the body are trained and thanks to the water, tension is practically not felt, and the effect is achieved in a short time. And the load on the spine is also removed, which alleviates the condition of the young mother.
Water aerobics classes help improve a woman’s physical and emotional well-being Fitness
Fitness activities after artificial childbirth should be started no earlier than six months after the operation.
An ideal option during the postpartum period is one of the areas of fitness - Pilates. This sport improves flexibility and plasticity, tightens the stomach, straightens the posture and strengthens the muscles of the body. In this case, the exercises do not involve sudden movements with frequent repetitions, and weights (weights, dumbbells, etc.) are not used.
Pilates classes include many exercises that effectively work out various groups muscles. An important condition for achieving maximum effect Losing weight and getting a fit figure means proper and regular training, which can take place at home or in a fitness center.
Pilates exercises involve all muscle groups Running
A young mother is allowed to run after the stitches have completely healed - approximately 6 months after the birth of the baby. But since running is a serious physical load on the body, this method of body correction should be postponed until a later time.
Jogging should be done when you feel well, choosing short distances in the first stages of classes. Over time, speed and distance can be increased.
For weight loss, alternating fast and slow running will be effective. But at the same time, do not forget about the need to control the pulse rate and breathing - if your health worsens, it is recommended to avoid jogging.
After a caesarean section, running is not recommended for six months. Bodyflex
Bodyflex is a set of exercises that combines correct breathing and special poses and stances aimed at stretching muscles. This view physical activity is effective method restoration of the figure after childbirth - body volumes decrease, the tummy tightens, plasticity appears.
After sectioning surgery, you can start practicing bodyflex after 8–10 weeks. To do this, you need to devote a little time - 15 minutes a day is enough, and the exercises do not require special physical training and their implementation is carried out at home. The results of regular training become noticeable in a short time.
Bodyflex promotes weight loss in a short time Gymnastics
There are several types of gymnastics used during recovery after childbirth - breathing, therapeutic, aquatic, sports. All of them have a positive effect on strengthening the body, improving the functioning of internal organs and systems, and also help get rid of fat deposits and correct the figure.
Doing light exercises artistic gymnastics acceptable 2–3 months after surgical delivery, but stress on the abdominal muscles should be avoided. The first classes should not last longer than 15 minutes; no additional equipment is required for training.
With the help of gymnastics, it is possible to strengthen all muscles, including the abdomen (some time after the stitch has completely healed).
After artificial childbirth, gymnastics helps strengthen all muscles Exercises in the gym
Before visiting the gym, a woman needs to make sure that the suture has completely healed - to do this, she should undergo an ultrasound examination and visit a gynecologist's office. Classes usually begin 6–8 months after birth, and sometimes after 12.
You should start training in the gym with a cardio load, the duration of which is no more than 5 minutes - with each subsequent workout it should gradually increase, reaching a maximum time of 40 minutes.
It is advisable to avoid running on a treadmill at first, especially when breastfeeding a child - shaking of the breast can negatively affect lactation. The most suitable option for cardio training is exercising on a stepper machine - even at a fast pace, the movements are smoother than when running.
Strength training used for weight loss after childbirth includes:
- vertical row, in which the back muscles are worked - while sitting on a bench, you need to pull the bar to your chest and then straighten your arms up again;
- leg press, which works the biceps and triceps, as well as gluteal muscles- execution occurs on special simulator using weight;
- dumbbell press, which trains the chest muscles - lying on incline bench you need to raise and lower your arms with dumbbells to your chest;
- bending the legs while hanging, which trains the abdominal muscles - while hanging on the crossbar, you need to alternately bend your legs at the knees and pull them to your chest, tensing your abs as much as possible.
Photo gallery: Doing exercises in the gym
When exercising vertical thrust in the initial stages, use minimal weight 
When performing a leg press, it is necessary to position your knees parallel to each other. When performing a dumbbell press on an incline bench, the position of your hands should be directed away from you. When bending your legs while hanging on the bar, you must try not to sway or use the leg muscles
When pain in the seam area, activities should be stopped immediately.
Contraindications
If there are complications that arise during the postpartum period, sports should be excluded. Contraindications are:
- presence of birth injuries;
- pathological condition of the sutures, including their divergence;
- endometritis;
- inflammatory processes in the body with increased body temperature;
- exacerbation of chronic diseases;
- diseases of the heart and blood vessels;
- uncharacteristic discharge from the genitals;
- headaches and dizziness;
- problems with lactation.
Before starting physical activity, a woman should undergo the necessary medical examinations and cure existing diseases.
After a cesarean section, a day later, a woman can tie up her stomach with a simple cloth (for example, a diaper) - this will help prevent loose and stretched skin from sagging under its own weight. After a few days, the patient, in the absence of contraindications, is allowed to wear a bandage, which not only helps relieve stress from the spine, improve blood circulation and place the internal organs in the correct position, but also effectively affects the figure - the use of bandage devices reduces the size of the abdomen and sides.
In the first two to three months, you should be especially careful about your health and try to avoid excessive physical activity. At this time positive impact Proper nutrition can help restore your figure - you need to exclude fatty, sweet, salty, spicy foods from your diet, and you also need to reduce the consumption of flour products and sweet carbonated drinks. You should eat fresh fruits, vegetables, nuts, as well as fermented milk products and steamed or oven-cooked foods. This will have a beneficial effect not only on the correction of forms, but also on lactation - with proper nutrition With mother's milk, the baby receives useful substances and the risk of pain and colic in the baby's stomach is reduced.
Breastfeeding also helps effective impact on body volume - during breastfeeding, the uterus, enlarged after pregnancy, contracts faster, so over time the enlarged abdomen disappears.
You should not give up walking - walking with a straight posture helps to tighten your stomach and lose weight by burning calories.
Before we start sports activities A young mother must consult a doctor - training can only be carried out with the permission of a specialist.
At the initial stages, classes should be carried out with the least load and for a short time. At the same time, you need to carefully monitor changes in your well-being. Gradually, the duration and intensity of the workout can be increased.
Getting started physical education classes It is advisable to seek help from a trainer who will help you create an individual program.
I, like many other women, had to undergo an emergency caesarean section. During pregnancy I gained 20 kg and it did not go away without leaving a trace - after the birth of the child it remained big belly, and also increased in the volume of the hips and arms. Even in the maternity hospital, the doctor forbade me to exercise for six months. And my ways to get rid of excess weight began daily long walks with the child, doing household chores, caring for the baby and using a bandage. Since the child was bottle-fed, I had the opportunity to use diets to lose weight. But in my opinion, regardless of the method of feeding the baby, any woman in the postpartum period should not exhaust herself with hunger, because a newborn baby requires a lot of attention and physical strength on the part of the mother, and without adequate nutrition it is not possible to provide quality care for your child. Simple exercises I started doing it at home 9 months after giving birth - early attempts at sports brought discomfort. Every young mother should listen to her own feelings and doctor’s recommendations - in this case, sports will not harm your health.
When can you play sports after a caesarean section, and what types, read on.
First exercises after surgery
How to get rid of belly fat after cesarean section is a problem that women face after the pain goes away after surgery. Some exercises will even be useful in this situation, but everything should be done in moderation and slowly. You need to start practicing those sports that do not put stress on the abdominal muscles. You can choose exercises for your legs. Sit comfortably, place a small pillow under your back. Vigorously rotate your feet, bending and straightening them. You can also bend and straighten your knees and straighten your legs alternately. You can also play sports after a cesarean section in the first weeks by putting stress on the gluteal muscles, slowly tensing and relaxing them. Repeat such exercises for 10 approaches.
If you had a cesarean section, after the operation you will need to protect your abdominal muscles from excessive stress. Exercises for these muscles can be started as soon as you feel ready for them. But after the operation, at least six weeks must pass. Experts advise starting with muscle exercises pelvic floor. The main thing is to perform them while exhaling, and not while inhaling. At the same time, try to retract your navel and release it upward, holding the muscles in a retracted position for 10 seconds. If these exercises are painful for you, and your stomach takes the shape of a dome during them, then you need to wait a little longer with sports.
You can pump up your abs after a cesarean section only after the scar has completely healed. In cities there are special groups on postpartum recovery, where classes are taught by experienced instructors. If you are wondering how to clean up after caesarean belly, it is better to consult a doctor first. Great option Pilates classes are considered a solution to this problem. If it is not possible to attend such trainings, you can do sports exercises at home.
When choosing a method of getting rid of your belly, do not rush to immediately pump up your abs after a cesarean section. First, make sure that the suture has healed and that the pain has gone away - and only then begin to put stress on the abdominal muscles. It should also be taken into account that best method getting rid of extra pounds- This aerobic exercise, How race walking, cycling or swimming. After all, by choosing exercises exclusively for the abs, you can only strengthen the muscles under the fat layer, which will not bring the desired result. Therefore, it is important to combine them with aerobic exercise.
Physiological recovery of a woman after surgery
The uterus contracts more slowly after a cesarean section than after a natural birth due to the incision and stitches. Her recovery after surgery largely depends on the age of the woman in labor, the characteristics of the pregnancy, and the conditions of surgical delivery. A woman may feel pain in the abdomen and in the scar area for six months to a year.
Regarding how periods resume after a cesarean section, everything also happens individually, but is no different from how they return after childbirth naturally. First of all, they are directly related to lactation. The hormone prolactin, responsible for breastfeeding, suppresses ovulation. And if the baby is completely breastfed, menstruation may not appear for even a year and a half. Again, this is all individual. Sometimes menstrual blood after a cesarean section appears after 2-3 months. If a newborn is bottle-fed, as a rule, menstruation after a cesarean section is restored by the second month.
Usually after childbirth, no matter how it happened, a woman secretes lochia for 4-8 weeks. They are often mistaken for menstrual bleeding after a cesarean section, but there is a difference between them. Lochia indicates that the postpartum wound from placenta separation is healing. If you are concerned about excessive bleeding after surgery, it is better to consult a doctor.
The fact that a woman has not yet resumed menstruation after a cesarean section does not mean that she cannot become pregnant in the first months after the operation. But when asked when to get pregnant after a cesarean section, most experts answer that no earlier than two years later. Otherwise, the scar on the uterus may break apart, unable to withstand the stress of a new pregnancy. But you should also not postpone subsequent pregnancy for decades, because over the years, pregnancy becomes predominant in the rumen. connective tissue, which does not stretch well. When planning a baby after a cesarean section, it is important to undergo a thorough examination in advance in order to minimize all possible risks and complications.
Caesarean section is a very complex operation. Complete recovery of the body occurs over several years, not months. Although from the outside it seems that natural childbirth is much more difficult, from a physiological point of view this is not entirely true. Caesarean section is unnatural for the body and takes a long time to heal. But at the same time, girls do not have to limit themselves in nutrition, living a full life, or playing sports. There are certain nuances that must be taken into account when choosing a training program.
What happens during the operation?
During a caesarean section, the fetus is removed by making an incision in the abdominal wall and uterus. Rehabilitation of the uterus takes about 8 weeks. There are complications that slow down this process: trauma, swelling, hemorrhages in the suture area, etc. the incision is made in the lower segment of the uterus, which consists of muscle tissue and contains almost no blood vessels. The use of synthetic absorbable threads allows the edges of the wound to remain on the uterus for a long time. This way the healing process takes place most optimally and a scar is formed on the uterus. This is important for subsequent births.
After cesarean section, broad-spectrum antibiotics are used to avoid the development of any infectious diseases. This reduces immunity and suppresses beneficial intestinal microflora.
There are two types of seams:
- Horizontal/cosmetic. Accurate, performed during a pre-planned cesarean section. Recovery takes 2-2.5 months. With light loads, you can get into shape in 4-5 months.
- Vertical. Performed in an emergency situation, not thought out in advance. The result is severely damaged muscles. To gain flat stomach you will have to put in a lot of effort. Sometimes you have to use a laser to polish the scar. Exercise allowed one year after surgery.
How soon after a caesarean section can you start exercising?
Thanks to the popularization of a slim figure, many women are involved in sports, including heavy strength exercises. After a break during pregnancy and childbirth, the body becomes flabby and weakened. I want to start training and get back into shape as soon as possible.
At least six months should pass from birth using cesarean to the first training. These should be light exercises, gymnastics, Kegel complex. Abdominal exercises, and especially strength exercises, are strictly prohibited - the seams may come apart. Internal bleeding will begin.
Light exercise can be done 2 months after surgery. This includes exercises from physical education lessons at school that tone the body, but do not require much effort or tension in the body (bending, turning the head, warming up the feet, moving the shoulders). After 3-4 months, with the doctor’s approval, you can include more in the complex heavy exercise. After half a year, Pilates, dancing, yoga, swimming, and bodyflex are allowed. You cannot run or exercise in the gym with weights. If you want to study in gym, then you should select a program aerobic training, having previously told the coach about the cesarean section. The power ones will only be safe in a couple of years.
IMPORTANT! Exercising does not affect the availability of milk. This becomes the cause in very rare cases, diagnosed by a doctor.
Allowed sports
You should pay attention to the following exercises:
- Nordic walking.
- Tilts to the side.
- Circular movements with shoulders and head.
- Exercises for hip joints, ankle.
- Classes on a stepper, exercise bike.
- Squats, lunges (after half a year).
- Push-ups from the wall, from the knees (after 4-5 months).
- Water aerobics. In water, muscles train well and joints do not get tired. This is a great option for girls who want to lose weight.
- Stretching arms and legs.
Very helpful breathing exercises. One of the options:
- Take 10 breaths with your chest. The stomach remains motionless;
- take 10 breaths in and out with your stomach, carefully holding the seam;
- Pull the perineum and abdominal muscles inward 10 times, very carefully and gently.
Frequent walks are beneficial for both children and mothers. fresh air. This gives a certain load, but you don’t have to strain your muscles too much.
IMPORTANT! Exercises that can be done will be given by a physical therapy doctor during a consultation in the maternity hospital. This complex is useful; it can be performed 2 weeks after discharge from the hospital. The exercises are aimed at accelerating blood circulation and tissue regeneration.
Prohibited sports
Even six months after a cesarean section, it is not recommended to exhaust the body with serious sports, which put stress on the heart and muscles. The ban on sports is due to the fact that the operation affects not only the superficial layers of the skin and muscle, but also the uterus. Heavy loads may damage it. Strictly prohibited:
- Football.
- Tennis.
- Volleyball.
- Basketball.
- Cycling.
- Athletics.
- Crossfit.
- Multi-repetition powerlifting.
- Exercises with lifting weights greater than 5 kg.
Camping that involves covering long distances, rock climbing and other activities is not recommended. Skydiving is also prohibited. Any extreme activity that causes a release large quantity adrenaline are strictly contraindicated.
The use of a hula hoop is also prohibited. especially in the first months. Even a simple hoop. Without spikes, it creates a fairly strong amplitude, and impacts on internal organs can cause harm.
You cannot play sports if you have the following diseases:
- Endothermitis, uterine bleeding.
- Poorly healed stitches.
- Subfertile temperature.
- Various pathologies of the uterus.
When should you stop exercising?
Sometimes the body itself sends alarm signals. You should stop playing sports after a cesarean section if you feel any pain in the lower abdomen: pulling, cutting, aching. If the pain does not stop within an hour, you should immediately go to the doctor.
If your body temperature rises, your milk suddenly disappears, your blood pressure jumps sharply - these are also alarming signals. It is better to wait until the body has fully recovered and resume training. Getting your body in shape is much easier than treating diseases of the internal organs.
In any case, before starting sports, you should conduct an examination and consultation with your doctor. He must know the specifics of the operation performed and the possible consequences.
Conclusion
Exercising is definitely beneficial. But if you approach the load unreasonably, then it will most likely cause harm. Thanks to strength exercises the body will become toned in a short time, but the internal organs will most likely not withstand the load. When choosing a training program, be sure to consult with your doctor, and warn your coach about the surgery you have undergone. This way you can protect yourself from unwanted consequences and really achieve good results.
Especially for- Elena Kichak
Is there any exercise after a caesarean section? This is a rhetorical question that mothers ask themselves as they look at the postoperative suture with apprehension. It's scary to touch it. And move your body, jump and bend over, even more so.
But nature takes its toll, and now the young mother is ready for sporting feats in order to regain her former figure. It will be useful to prepare in advance and learn how to bring sports back into your life as a mother. The article will talk about when you can start training after a cesarean section; what exercises are best to start with; and how to get in shape.
Physical education helps you recover faster after childbirth. Depending on the type of training, sport solves a wide range of problems:
- Promotes uterine contraction
- Strengthens the abdominal muscles
- Strengthens the pelvic floor muscles
- Restores belly shape
- Eliminates
To see the results of your training you will have to try. Classes must be regular. The rule works in this matter: less time is better, but more often. Twenty minutes of exercise every other day is more effective than two hours of exercise once a week.
Motivation to play sports is a very important and complex thing. Without understanding where we are going and why we are doing this, it is difficult to move towards the goal. Therefore, draw in your imagination an image of yourself as beautiful, which you will strive for. It would be nice to have a photograph in front of your eyes, like a beacon on the way to your goal.
When to start
You can start training after a caesarean section no earlier than 3 months later. And it should be calm gymnastic exercises, not power types sports If a corporal caesarean section (vertical incision) was performed, then the mother will be able to return to sports only after a year.
There is no need to rush back to full training. Even if sports were part of your daily routine before pregnancy, the load after childbirth should increase gradually. While you were carrying a child, your body underwent massive changes. The hormonal system and blood circulation have changed, muscle corset lost my tone. Early and abrupt resumption of training can only worsen a woman’s condition after childbirth. In addition, there is a high risk of postoperative suture divergence.
However, taking your time does not mean sitting idly by. From the first days after childbirth, you can begin to prepare your body for sports activities. Special exercises will help strengthen the pelvic floor muscles, and will promote contraction of the uterus and the discharge of lochia.
Contraindications
Before starting training, a woman who has had a cesarean section should consult a gynecologist. If physical activity is planned at the level professional sports, it is recommended to do an ultrasound of the uterine suture.
There are absolute contraindications to playing sports:
- endometritis;
- uterine bleeding;
- poor fusion and divergence of postoperative sutures;
- increased body temperature;
- pathologies of the uterus after childbirth.
Abdominal pumping after a cesarean section is allowed only after the postoperative suture has fused, after 7-9 months. Load on oblique, straight or lateral muscles abdomen can lead to divergence or improper fusion of the seam. Spinning a hula hoop is also a prohibited exercise for mothers after a cesarean section.
Where to start exercising after a caesarean section
Remember the main rule of training after a cesarean section is a gradual and smooth increase in loads. No sudden movements or rapid build-up temp. It takes about a year for the body to fully recover after childbirth. Don't dream of coming to perfect shape in a couple of weeks. Just move in the right direction persistently, but carefully.
First 2 weeks: the art of small steps
We begin to take the first steps from the first days after birth. The purpose of these classes is to prepare the body for upcoming workouts and strengthen the pelvic floor muscles.
Despite the fact that there was no period of pushing, under the influence of hormones and intra-abdominal pressure, the pelvic floor muscles were stretched.
Exercises in the first days after childbirth are aimed at restoring stool. They trigger intestinal peristalsis and promote the release of postpartum secretions.
Gymnastics for the first 2 weeks after cesarean section looks like this:
- Kegel exercises
Contract the muscles of the perineum in rhythm with your breathing. Inhale - relax, exhale - shorten. We start with 5 cycles at a time. Make sure that your stomach and other parts of your body are relaxed while doing the exercise. At first, training should be carried out without excessive tension, at an easy rhythm. Our task is to awaken the pelvic floor muscles, but not to prevent the release of lochia.
- Twists in a lying position
While lying on your back, bend your knees. Place your feet shoulder-width apart. Press your shoulders towards the surface you are lying on. Stretch your arms to the sides. Place a small cushion under your lower back. As you exhale, tilt bent knees without lifting your feet from the surface. First in one direction, then in the other direction. Repeat the exercise 5 – 10 times. The range of movements should be minimal.
- Breathing exercises
Breathing with the stomach (diaphragm). While breathing with the diaphragm, a light massage of the internal organs of the abdominal cavity occurs. This type of breathing helps relieve pain and improves blood supply to the pelvic organs. Performed in a lying position. Try to relax. Place your palm on top part belly. Take a deep breath. Make sure not to rib cage expanded, and the stomach filled with air. When inhaling, the hand rises on the stomach. Exhale slowly, as if releasing air from your stomach.
Diaphragmatic breathing
After 1 month: caution is paramount
A month after giving birth, you can add several new warm-up and more complex exercises to your previous activities. The task of this period is to awaken the muscles and restore their former stretch and elasticity.
Don't forget that the recovery period after surgery is still ongoing. The postpartum discharge has not yet ended, the suture has not healed, and the uterus has not fully recovered. You need to perform the exercises very carefully, listening to your feelings. If you experience the slightest discomfort, pain or dizziness, you should stop training.
Let's supplement the previous training block with new exercises:
- Stroking the belly clockwise
A woman who has had a caesarean section will certainly experience stress after the operation and worry about the stitch in her abdomen. Touch helps restore contact with the body and has a calming effect.
- Plank
Get into plank pose. When performing the exercise, the body from head to heel should be taut like a string and parallel to the floor. Support yourself on your forearms and toes. Elbows should be strictly under the shoulders. Legs extended. Keep your back straight, without arching or sagging. lumbar region. Tighten your buttocks and pull your stomach in. You need to be in this position for 30 seconds to 1 minute.
- Swimmer and windmill arm swings
In a standing position, wave your arms alternately, imitating crawl swimming. Do the exercise 3 sets of 20 times.
Wave both hands at the same time, imitating the movement of the blades of a mill. 3 sets of 20 times.
- Lunges forward
Starting position: feet shoulder-width apart, hands at the waist. Take a big step forward with your left foot, squatting and transferring your body weight to that leg. In this case, the knee should not jump beyond the toes. Fold in knee joint- 90°. Push off with your left foot and return to starting position. Repeat 2 sets of 10 times for each leg.
Lunges forward
- Shallow squats
Do squats without weights. Let them not be too deep at this stage.
After 3 months: boldly increasing the pace
After the end of lochia, possible options sports exercises are expanding. This means that fitness classes are completely acceptable.
However, let us remind you that the suture on the uterus and abdomen heals within 9 months. Therefore, you need to forget about pumping the press for now.
"Fitness is general concept health-improving gymnastics. There are many types of fitness activities that are suitable for mothers 3 months after a caesarean section.”
Among the wide variety of fitness programs, the following types of training are suitable for a woman after a cesarean section:
- different types of aerobics (water aerobics, step aerobics, fitball aerobics);
- Nordic walking;
- Pilates;
- yoga and fitness yoga;
- stretching;
- treadmill.
Is there any exercise after a caesarean section? Yes, sure. And it is not only possible for a woman to exercise after childbirth, but also necessary. Without physical work above the body, it will be difficult to return to the previous figure. Sports load not only helps improve health and tighten your figure, but also increases your overall energy level. The main thing is to correctly distribute your forces. Be healthy!
