How long after a caesarean section to exercise? When can you exercise after a caesarean section?

Caesarean section is a surgical delivery during which the baby is removed through an incision in the anterior abdominal wall and 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 caesarean 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, natural birth is allowed);
• 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 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:

1. 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.
2. 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 it has a positive effect on blood circulation, promotes weight loss in the sides and abdomen, and also tones abdominal muscles press.
3. 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.
4. 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 - it is necessary to wait until the internal organs are fully restored and in the correct position.

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 engage in water aerobics both 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.

You should go for a run 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 type of 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 can be performed 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 minimum weight should be used in the initial stages
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

If pain occurs in the suture area, exercise 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 exercise internal organs correct position, but also effectively affects the figure - the use of bandage devices reduces the size of the stomach 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, the baby receives useful substances from the mother’s milk and the risk of pain and colic in the baby’s stomach is reduced.

Breastfeeding also helps effective impact on body volumes - during the period breastfeeding The enlarged uterus after pregnancy contracts faster, so the enlarged abdomen disappears over time.

You should not give up walking - walking with a straight posture helps to tighten your stomach and lose weight by burning calories.

Before starting 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.

When starting physical education, 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 engage in physical exercise for six months. And my ways to get rid of excess weight were 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.

Pregnancy - joyful event in the life of any woman. For nine long months, the female body undergoes changes and discomfort. After giving birth, almost all women are disappointed with their appearance: the stomach sagged hopelessly, stretch marks appeared, and “pop ears” appeared. But don’t despair: with some persistence, you can achieve the figure of your dreams even after giving birth! When can you start exercising after a cesarean section? The answer to this question depends on many factors, and depending on them will be different for each individual woman.

As a result of natural childbirth, the abdominal muscles are not cut with a scalpel, the uterus quickly returns to its previous size - which means the abdomen quickly returns to its prenatal shape. In the case of a caesarean section, things are more complicated. This is a full-fledged abdominal operation, which is performed under anesthesia. The muscles of the lower peritoneum are cut with a scalpel, and the child is taken out through the resulting hole. The incision is then closed with a special surgical suture. It is very important what kind of seam took place:

• horizontal or cosmetic(usually performed during a planned operation; in some maternity hospitals, the surgeon performs such a suture only by prior arrangement and for a fee);
• vertical- usually performed during an emergency operation when there is a threat to the life of the child or mother (there is no time to perform a cosmetic suture, and the surgeon does not stand on ceremony when making the incision).

The exact answer to the question “when can you play sports after a cesarean section” will be different for each woman: it all depends on how she feels and the speed of healing of the suture.

Much easier restore your figure and get back flat tummy, if there was cosmetic stitch made. In this case, after three to four months You can return your pre-pregnancy clothing size. But if a rough one was done, vertical seam- that's the way it is worse. The abdominal muscles are seriously damaged and serious efforts will have to be made to gain them. flat stomach. Most likely, you will first need to polish the scar with a laser (after the tissue has set and infection has been ruled out - that is, approximately a year later after the operation), and after that, get serious about fitness to hone the desired shape.

The first two months after surgery: I want it, but it hurts

When can you exercise after a caesarean section? This question worries all pregnant young mothers, because without fitness and aerobics it is simply impossible to achieve the desired shape! Many people make a fatal mistake and begin to torture their body with exercises. after a month or two after surgery. It's very dangerous- the tissue at the incision site is still poorly knitted, and the slightest load can lead to divergence of the seam. And if this happens, then the impatient mother will have to forget about playing sports for a long time.

If you really can’t sit still, then you can slowly start doing the following exercises (at the slightest pain or discomfort, you should immediately stop any physical activity):

• Light squats. This great exercise, which practically does not involve the abdominal muscles. But it will help tone your hips and buttocks. At this stage, you should not use any weights - forget about dumbbells and barbells for now! If it is still difficult for you to squat deeply, let it be light squats, a light warm-up.
• Swing your arms- “mill” and “swimmer”. Very simple, practically warm-up exercises. You need to swing your arms, reminiscent of a spinning mill. This will tone the joints of the arms, neck and muscles that support thoracic region spine.
• Leg lunges back and forth. Don’t force yourself - don’t let the attacks be particularly deep. Remember safety precautions: the knee should not extend further than the toe. Improper execution may result in injury knee joint. Remember: at this stage we are warming up rather than giving the body a real load. Abdominal surgery is a serious stress even for the healthiest person, let alone a pregnant woman!
• Stretching. Don’t be overzealous: slowly do exercises to stretch the muscles of your legs and arms. Do not touch the abdominal muscles, this may cause the seam to come apart.

Third month after caesarean section: taking the bull by the horns!

In 70% of caesareans, the tissues grow together by the third month after surgery. But you still shouldn’t overdo the stress on your abdominal muscles. The use of hula hoops is strictly prohibited. If the patient feels unwell, then it is better to consult a doctor and get a qualified answer - how long after cesarean section can you play sports.

At this stage you can use free weights- dumbbells, barbells and weights. If you were involved in fitness before, and on “you” with sports equipment- you can use weights slightly lower than those you exercised before pregnancy. If you are still new to strength training - start with minimal weights. Let it be 1-2 kilogram dumbbells or an empty barbell. Do squats, lunges, leg swings, gluteal bridge. You can start doing low-intensity cardio training.

If you are unable to visit gym, but you want to study at home - no problem! Now you can download video programs from world-famous trainers on the Internet. , - will help you find the figure of your dreams. Do not overdo it; if you feel tired or sore, stop training immediately. Exercising after a cesarean section should not cause physical discomfort.

Don't forget about quiet activities - Pilates, yoga, bodyflex. You can sign up for group classes in hatha yoga (if you have someone to sit with your baby): communication with other people will be useful for a young mother. Sports after a caesarean section will help you quickly get in shape.

Absolute contraindications to sports after cesarean section

Unfortunately, the operation is not always successful and without consequences. There are complex cases, after which recovery takes six months or longer. Exercising after a caesarean section should not threaten the health and well-being of the patient. Absolute contraindications include the following diagnoses:

• endometritis and uterine bleeding;
• poor fusion and divergence of surgical sutures;
• low-grade fever;
• pathologies of the uterus after childbirth.

Features of performing abdominal exercises after cesarean section

Of course, after nine months of walking around with a belly, I can’t wait to quickly become the owner of a flat, relief press. After surgery, the abdominal muscles are stretched, cut in some places, and lose tone. So the desire of women to quickly start abdominal exercises is quite natural. But there's no need to rush.

For the first two to three months after surgery, it is better to refrain from any abdominal exercises. You cannot pump any abdominal muscles: neither obliques, nor rectus, nor inferior. It is advisable to listen to the opinion of the attending physician, who, after an examination, can advise how long after a cesarean section you can engage in fitness. If the young mother is not disturbed painful sensations and discomfort - you can start pumping up your abs approximately 4-5 months after surgery.

Sports after a caesarean section allow a woman to regain her previous shape. During pregnancy, the body undergoes restructuring. You need to eat more often. Serving size increases. All nutrients are shared between the woman and the child. Since digestion occurs in gastrointestinal tract mother, excess lipids accumulate on her body. You can reduce body weight through a variety of exercises.

Exercising after cesarean section is necessary for more rapid decline body weight. During surgical intervention, disruptions in the functioning of various systems occur. Weight accumulates and remains at this level for a long time for reasons such as:

• hormonal imbalance;
• restriction of physical activity;
• poor nutrition.

During natural childbirth, a rapid restructuring of the hormonal system occurs. During pregnancy, progesterone becomes the main hormone in the female body. This hormone maintains the viability and nutrition of the fetus. The approach of labor is accompanied by a decrease in progesterone levels. There is an activation of oxytocin. It helps the walls of the uterus push the baby into the pelvis. After the baby is born, oxytocin remains at the same level. Its further activity is associated with the rapid return of the uterus to its normal shape. Against this background, the disappearance of the postpartum pocket, which forms in the place of the abdomen, is observed. The pocket is gradually pulled up to the muscular frame of the peritoneum. The weight begins to return to normal.

A caesarean section does not allow the body to begin prenatal preparations. The date of surgery is set at the discretion of the doctor. Often it occurs at the end of 37–38 weeks. The body's own oxytocin does not appear. This leads to a lack of natural contractile activity. The uterus retains stretched walls for a long time. Due to this, patients retain their abdomen after surgery. The situation is aggravated by the late appearance of milk.

Breastfeeding depends on the presence of prolactin in the bloodstream. Prolactin is formed under the influence of oxytocin. Late onset of lactation affects the prolonged absence of uterine contractions, since breastfeeding helps to enhance this process. After cesarean breast milk may appear only after 2 weeks.

The ban on physical activity also has a negative impact. After a normal birth, a woman can return to her previous lifestyle in 3-4 weeks. A caesarean section does not allow the patient to recover quickly. The restriction occurs due to the presence of a suture on the uterine wall. Any incorrect movement leads to the development of complications from the wound. For this reason, a woman cannot begin her usual life activities. She needs time for the stitches to heal.

The peculiarities of postpartum nutrition should also be taken into account. The child receives all the necessary microelements with milk. To ensure rich milk, you need to eat right. Enrichment is facilitated by eating a variety of foods. If you exclude fats from the diet, the child will not gain weight. This will negatively affect his health. Due to this feature, a nursing woman’s diet should be varied. This diet does not allow the patient to lose weight quickly.

Start of training

The question arises, when can you exercise after a caesarean section? The period depends on the recovery of the body after surgery.

You can set an approximate start date for training only after consultation with a specialist. Before you begin, you need to establish the presence of the following factors:

• completion of scar formation on the uterus;
• no contraindications;
• rest of the nervous system from the effects of anesthesia;
• cessation of lactation.

Before you start going to the gym, you need to make sure that the scarring process is complete. Sports after a cesarean section are allowed only after the tissues of the uterine wall have tightly fused. A doctor can determine the end of the process. Using an ultrasound machine, a specialist monitors the healing process.

The scar takes several months to form. Initially, damaged tissues are covered with a thin film consisting of scar cells. Proper nutrition and care allows you to enhance the process of formation of this tissue. Its thickness gradually increases. The end of the process occurs 5–6 months after the operation. From this time on, a woman can start training.

It is necessary to take into account the presence of contraindications. Not all women can be allowed active physical activity. Before you can start exercising, you should undergo a full medical examination. Training is prohibited if you have problems with the heart, blood vessels and bone structure. Additional load may have a negative impact on problems. The disease may get worse.

The effect of anesthesia should be taken into account. During a lifetime, doctors allow no more than 4–5 full anesthesia. Anesthesia has a negative effect on the central nervous system. Residual effects last for 3–4 months. If the patient undergoes additional treatment with drugs, the negative effect increases. Your doctor will tell you when you can exercise after a caesarean section. He examines the blood for the presence of the substance used for anesthesia.

Women also ask whether it is possible to play sports after cesarean section during lactation. High physical activity can affect lactation. A woman may lose milk. Starting exercises is possible only when the child is switched to complementary foods. How long the ban will last depends on the child.

The average period when you can start exercising is six months after surgery. The first exercise sessions should not be long or intense. To choose a set of exercises allowed after surgery, you should contact a trainer. He will pick up individual complex, suitable for every patient.

Types of exercises

Today there is large number various complexes. Training allows you to increase the load on different muscle groups. After a caesarean section there are a number of contraindications to training. Thanks to them, light loads are allowed, eliminating the work of the press. Women who have undergone surgery should resort to the following complexes:

• Pilates;
• water aerobics;
• asanas for nursing mothers.

Pilates allows you to do smooth movements, helping to stretch muscles and increase skin tone. This training avoids stress on the muscles and the seam. Also, the press remains inactive. Pilates is used by nursing mothers to tighten the pocket.

Water aerobics has a good effect. The visit should begin from the moment the menstrual cycle begins. The load on the muscular frame in water remains invisible to a woman.

At the same time, the exercises are intense. Water aerobics helps to quickly eliminate body fat and helps strengthen the muscle frame. This kind of fitness is allowed for women with various bone tissue pathologies. Aerobics in water also has a positive effect on women whose weight is much higher than normal.

Modern patients are increasingly beginning to resort to performing asanas. Yoga is an ideal way for a woman to recover after a caesarean section. This kind of sports has a positive effect on your figure and psycho-emotional state. Yoga normalizes the production of endorphin - the hormone of happiness. It also eliminates severe muscle tension. They gradually stretch. The skin of the abdominal region is pulled towards the abs. The belly becomes less noticeable.

The first workout should not last more than 20 minutes. You should pay attention to the body's reaction. The reaction may vary. In the first days of playing sports, various processes can be observed.

Due to prolonged lack of physical activity, muscles gradually become flabby. The first workouts cause a surge of lactic acid. It is formed in the muscles due to a chemical reaction. This phenomenon is accompanied by pain and unpleasant sensations in the limbs. A gradual increase in load reduces the intensity of acid formation. The pain disappears.

The time spent playing sports should not be increased immediately. You can add 5-10 minutes with each workout. A typical workout should be one hour long. This duration will allow the woman to properly distribute time. The number of workouts should be 3 times a week. More frequent visits gym may harm lactation.

Possible complications

Caesarean section and sports are inseparable. This is due to the ban on strict diets. The wrong choice of sports equipment can lead to the development of various complications. Sports after cesarean section may be accompanied by the following problems:

• seam rupture;
• severe pain in the abdominal area;
• the appearance of uncharacteristic discharge from the genitals;
• headaches.

A common pathology that occurs after cesarean section is rupture of nodes. During surgery, sutures are placed on the skin, muscle fiber and the uterine wall. The outer fabrics are held together with silk thread. It reduces the risk of developing a rough scar. Muscle tissue stitched with self-dissolving thread. This thread can completely decompose in a few weeks. A self-dissolving thread or staples is applied to the uterus. To maintain the integrity of the stitches, the woman is prohibited from physical activity. A woman does not always maintain physical rest. Early loading can lead to divergence of the self-absorbable thread. In this case, a wound occurs on the peritoneum or uterine wall.

If external discrepancy is easy to notice, then a rupture in the uterus is not immediately detected. A woman should pay attention to the appearance of blood from the vagina. Abdominal pain may also occur.

Soreness can also indicate not only bleeding from the uterus, but also other problems. Excessive physical activity can lead to the development of inflammation. The inflammatory process begins to develop gradually. Increased blood circulation during training leads to the spread of pathology. A woman notices pain and pulling sensations in the lower abdomen.

Often after a cesarean section, the appearance of uncharacteristic discharge is noted. But sometimes they appear during sports. Such discharge may indicate the development of a bacterial infection or suture dehiscence. To determine the cause of the disease, a woman should seek help from a specialist.

The residual effects of anesthesia also need to be considered. During active exercises arises headache. Severe dizziness is possible. These problems appear under the influence of anesthesia. The substance causes constriction of blood vessels in the brain. It is not always possible to restore the transmission of nerve impulses. Problems arise from the nervous system.

Surgical intervention does not allow a woman to quickly return her figure to normal. Your doctor will tell you when you can exercise after a caesarean section. It is not recommended to do this yourself.

Beauty and HealthFitness and Sports

Physical exercises after natural childbirth are allowed almost the next day if the woman feels well and the birth process went without any complications. Unfortunately, nowadays normal childbirth is becoming a rarity, and many women know what birth injuries, ruptures and surgical incisions of the perineum are. However, sutures after such injuries and operations heal relatively quickly - in about 2-2.5 months, and then you can exercise more and more actively.

But When is sports allowed after a caesarean section?

Health and beauty standards

It is in this form that most women usually ask the question about the possibility of engaging in physical exercise of varying degrees of intensity. This is explained by the fact that beauty standards now require that modern woman looked a certain way. Often, captivated by photographs of slender beauties on the pages of magazines and images of participants in popular television programs telling everyone about their successes, young mothers rush to sign up for a gym, take up lifting, running or other sports that involve considerable stress. In this case, appearance becomes the main value, and health fades into the background.

Doctors are unanimous in this regard, and claim that even active fitness after a cesarean section cannot be allowed earlier than six months later. You can start with light exercises - gymnastics, exercises - after about 2 months, and before that do soft and gentle training, such as Kegel exercises. Under no circumstances should you strain your abdominal muscles after a cesarean section in the first months.

What is called sport?

When asked about the possibility of playing sports after a cesarean section, they usually mean not sports at all, but physical education classes. Perhaps it’s still worth figuring out what is what.

The fact is that the goals of sports and physical education are opposite, and today it is already difficult to argue with this. The main goal of sport is victory over opponents, so training is carried out according to certain programs and strict standards, and all life is subject to them. At the same time, the loads endured are colossal, and the body often not only does not strengthen from them, but also suffers greatly. It is probably no secret that many famous athletes simply could not have children after winning numerous competitions and winning gold at the Olympics.

Physical education, on the other hand, has as its main goal health improvement: regular exercise helps restore health, strengthens and develops the entire body; In this case, the loads should be gentle and bring joy, and not exhaust and take away energy.

No one requires you to do physical exercise all the time - there are no strict standards. Of course, regularity of exercise is the most important condition for success, but in no case to the detriment of health - this is what you should be guided by when deciding on physical education or sports activities after caesarean section.

Sports after caesarean section: when and where to start

So, if we call physical education a sport, where should we start exercising after a cesarean section? And which sports are allowed and which are strictly prohibited?

After about 1.5-2 months, you can start with a warm-up: like in physical education lessons in a regular school, but even softer. This is walking and bending different sides, wave your arms, circular movements shoulders, head, exercises for the hip, knee, ankle joints etc. Calm walking on a home stepper and even exercising on a home exercise bike are also not prohibited.

It is better to postpone energetic squats and high leg swings for now, but in another month you can do them, as well as do push-ups in different ways.

As soon as all this becomes easy, other sports join in. In some cases, classes can begin after 3-4 months, but usually doctors prescribe waiting up to six months. Sports allowed 6 months after cesarean section are called different types dances - especially oriental and Latin American; swimming; Pilates - muscle strengthening; yoga – relaxation and restoration of energy of the whole body.

Those who want to lose extra pounds are recommended to do water aerobics: exercise in water is much safer - the muscles are trained, and the joints do not suffer.

It is also allowed race walking at a fast pace, or you can go to the fitness room: a lot is being developed for young mothers today special exercises, and it is better to perform them in the presence of a trainer - he will always help you choose an individual load.

What sports should you not do after cesarean section?

Even after six months after giving birth via cesarean section, you should not engage in sports that seriously strain the heart and muscles. The woman’s body tolerates this operation in a completely different way from natural childbirth: it only seems that everything turns out simpler and easier, but in reality everything is more complicated, although outwardly it is not noticeable. When something starts to happen “not according to nature,” difficulties always arise, and the consequences can appear years later, so it is better to recover completely and then think about active sports.

After a caesarean section, you should not play tennis, football or volleyball; be active cycling, heavy and athletics, running, going on long hikes, skydiving and participating in other extreme activities.

It seems that about parachuting I don’t even need to mention it – who would think of that? However, experience shows that women decide to do this and much more, wanting to “not lose shape” or even “not to lag behind others.” As a rule, there are no strict prohibitions, and most doctors hardly expect such questions from their patients: they simply count on their prudence, but it is not always present. On women's health such sports can have an extremely negative impact, not to mention the fact that such activities can sharply deteriorate the quality of breast milk, or it can disappear completely.

Many women like to restore their waist shape using a hoop: you can also start spinning it no earlier than six months later. A light plastic hoop weighing about 0.5 kg can be spun after just 1.5 months, but a heavy hula hoop with massage spike attachments can be harmful to health. When practicing with a hoop, you need to achieve an increase in the amplitude of movements, and not try to accustom your body to withstand its blows - this is just an extreme sport.

Breathe and move more

Special breathing exercises will help you recover faster. They are done immediately after discharge from the hospital, and even earlier. For example, inhale deeply through your chest 10 times, keeping your stomach still; then, holding the seam with your hands, inhale 10 times with your stomach; Gently tensing and relaxing 10 times, pull the muscles of the perineum and abdomen inward.

When your child begins to walk, take him for walks more often without a stroller in convenient places - in a park, on a closed boulevard, or just in the yard. It’s interesting that babies often start running “unexpectedly” for their parents, and then extra pounds they leave quickly: after all, you have to constantly catch up with children and be close to them, helping them explore the world.

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Pregnancy is a joyful event in the life of any woman. For nine long months, the female body undergoes changes and discomfort. After giving birth, almost all women are disappointed with their appearance: their stomachs sag hopelessly, stretch marks appear, and “pop ears” appear. But don’t despair: with some persistence, you can achieve the figure of your dreams even after giving birth! When can you start exercising after a cesarean section? The answer to this question depends on many factors, and depending on them will be different for each individual woman.

Caesarean section or natural childbirth: which is more traumatic for a woman’s figure?

As a result of natural childbirth, the abdominal muscles are not cut with a scalpel, the uterus quickly returns to its previous size - which means the abdomen quickly returns to its prenatal shape. In the case of a caesarean section, things are more complicated. This is a full-fledged abdominal operation, which is performed under anesthesia. The muscles of the lower peritoneum are cut with a scalpel, and the child is taken out through the resulting hole. The incision is then closed with a special surgical suture. It is very important what kind of seam took place:

horizontal or cosmetic(usually performed during a planned operation; in some maternity hospitals, the surgeon performs such a suture only by prior arrangement and for a fee); vertical- usually performed during an emergency operation when there is a threat to the life of the child or mother (there is no time to perform a cosmetic suture, and the surgeon does not stand on ceremony when making the incision).

The exact answer to the question “when can you play sports after a caesarean section” will be different for each woman: it all depends on how she feels and the speed of healing of the suture.

Much easier restore your figure and return a flat tummy, if you had one cosmetic stitch made. In this case, after three to four months You can return your pre-pregnancy clothing size. But if a rough one was done, vertical seam- that's the way it is worse. The abdominal muscles are seriously damaged and serious efforts will have to be made to achieve a flat stomach. Most likely, you will first need to polish the scar with a laser (after the tissue has set and infection has been ruled out - that is, approximately a year later after the operation), and after that, get serious about fitness to hone the desired shape.

The first two months after surgery: I want it, but it hurts

When can you exercise after a caesarean section? This question worries all pregnant young mothers, because without fitness and aerobics it is simply impossible to achieve the desired shape! Many people make a fatal mistake and begin to torture their body with exercises. after a month or two after surgery. It's very dangerous- the tissue at the incision site is still poorly knitted, and the slightest load can lead to divergence of the seam. And if this happens, then the impatient mother will have to forget about playing sports for a long time.

If you really can’t sit still, then you can slowly start doing the following exercises (at the slightest pain or discomfort, you should immediately stop any physical activity):

Light squats. This is a great exercise that uses virtually no abdominal muscles. But it will help tone your hips and buttocks. At this stage, you should not use any weights - forget about dumbbells and barbells for now! If it is still difficult for you to squat deeply, let it be light squats, a light warm-up. Swing your arms- “mill” and “swimmer”. Very simple, almost warm-up exercises. You need to swing your arms, reminiscent of a spinning mill. This will tone the joints of the arms, neck and muscles that support the thoracic spine. Leg lunges back and forth. Don’t force yourself - don’t let the attacks be particularly deep. Remember safety precautions: the knee should not extend further than the toe. Improper execution can lead to knee injury. Remember: at this stage we are warming up rather than giving the body a real load. Abdominal surgery is a serious stress even for the healthiest person, let alone a pregnant woman! Stretching. Don’t be overzealous: slowly do exercises to stretch the muscles of your legs and arms. Do not touch the abdominal muscles, this may cause the seam to come apart.

Third month after caesarean section: taking the bull by the horns!

In 70% of caesareans, the tissues grow together by the third month after surgery. But you still shouldn’t overdo the stress on your abdominal muscles. The use of hula hoops is strictly prohibited. If the patient feels unwell, then it is better to consult a doctor and get a qualified answer - how long after cesarean section can you play sports.

At this stage, you can use free weights - dumbbells, barbells and kettlebells. If you have been involved in fitness before and are comfortable with sports equipment, you can use weights slightly lower than those you used before pregnancy. If you are still new to strength training - start with minimal weights. Let it be 1-2 kilogram dumbbells or an empty barbell. Do squats, lunges, leg swings, glute bridges. You can start doing low-intensity cardio training.

If you don’t have the opportunity to go to the gym, but want to work out at home, no problem! Now you can download video programs from world-famous trainers on the Internet. Jillian Michaels, Cindy Crawford, Janet Jenkins, Shaun T - will help you find the figure of your dreams. Do not overdo it; if you feel tired or sore, stop training immediately. Exercising after a cesarean section should not cause physical discomfort.

Don't forget about quiet activities - Pilates, yoga, bodyflex. You can sign up for group classes in hatha yoga (if you have someone to sit with your baby): communication with other people will be useful for a young mother. Sports after a caesarean section will help you quickly get in shape.

Absolute contraindications to sports after cesarean section

Unfortunately, the operation is not always successful and without consequences. There are complex cases, after which recovery takes six months or longer. Exercising after a caesarean section should not threaten the health and well-being of the patient. Absolute contraindications include the following diagnoses:

endometritis and uterine bleeding; poor fusion and divergence of surgical sutures; low-grade fever; pathologies of the uterus after childbirth.

Features of performing abdominal exercises after cesarean section

Of course, after nine months of walking around with a baby bump, I can’t wait to quickly become the owner of flat, sculpted abs. After surgery, the abdominal muscles are stretched, cut in some places, and lose tone. So the desire of women to quickly start abdominal exercises is quite natural. But there's no need to rush.

For the first two to three months after surgery, it is better to refrain from any abdominal exercises. You cannot pump any abdominal muscles: neither obliques, nor rectus, nor inferior. It is advisable to listen to the opinion of the attending physician, who, after an examination, can advise how long after a cesarean section you can engage in fitness. If a young mother is not bothered by pain and discomfort, she can begin to pump her abs approximately 4-5 months after the operation.

Sports after caesarean section: what you need to know so as not to harm yourself

When asking the question whether it is possible to play sports after a caesarean section, most often we mean, after all, not performance sports, but physical education. This article will focus on feasible physical activity to improve health, and not on sports as such. If you have trained at an advanced amateur or professional level, there is only one general rule - you must obtain permission to practice from a doctor. But the recovery time is an individual concept. Moreover, with “physical education for health” the situation is exactly the same.

Why is sports after cesarean a controversial topic?

“Gynecological” sources of the Soviet school impose a six-month ban on any physical activity after a caesarean section. The motives are:

abdominal surgery affects not only the muscles and skin, but also the walls of the uterus, which means that excess tone can damage not only the muscles, but also the reproductive system; you still won’t be able to really exercise, allegedly, milk disappears or becomes sour due to increased activity, overwork increases every day, because not all babies sleep equally peacefully at night, the semantic series usually continues with a statement in the spirit of “do more with your child, think less about unimportant things." Fortunately, you and I are no longer in the USSR. Information regarding sour and wasted milk has not been scientifically proven. And for it to really disappear, you need to do something super intense, which in this case is excluded. Therefore, only the first motive should be taken into account.

Your specific gynecologist should answer the question of when you can exercise after a cesarean section. It's important here:

don’t hide your goals - you don’t need to talk about health if you want to do fat-burning workouts, and, conversely, talk about serious loads if the goal is not to turn into a vegetable at all; Don’t be abstract—the doctor needs to clearly state the types of activities you plan to do, the duration of your workouts, and the type of your diet. Light activity such as walking, working on elliptical trainer, home stepper, exercise bike, as well as gymnastics without weights are allowed 6 weeks after cesarean section. In practice, the doctor will “release” you only after complete recovery.

Let's say the recovery is complete and permission is received. Now it is important not to “overwhelm”.

Note for losing weight mother: fitness after cesarean section

General rule, voiced by all the trainers in the world, sounds like this: “Do what you did before pregnancy, during it and are going to do for the rest of your life, but exclude risky movements.” The following types of activity are strictly medically contraindicated during the first six months after cesarean:

rows and lifts of anything that collectively weighs more than 6 kg. The ban is lifted at 12 weeks, according to the information from the FPA textbook, and individually, if we take into account information about the postpartum recovery of female athletes; squats and lunges with a barbell overhead, as they cause significant tension in the center of the body, which not every person can control; all exercises with kettlebells, except goblet and front squats with light weights; all TRX, any exercises on bare feet and other unstable platforms; all heavy bases, squats and presses are possible only with light weights in a multi-repetition mode; deadlift classical. It is possible to do deadlifts on straight legs with light weights in a multi-repetition mode; jumping on a bench or support, plyometric squats and lunges. Girls who came to the gym after the beginning of the 2000s may be surprised: “What remains and how to write an exercise program for losing weight, how to get rid of belly fat after childbirth, will the abs ever become the same?” We'll have to remember what our...older sisters learned, that is, some principles of classical strength training, without emphasis on the “base”.

Exercises after cesarean section in the form of a weight loss program may look like this:

Warm-up: walking on a stepper slowly, 10 minutes, or simple walking

Main part:

Workout 1:

squats without weight, feet hip-width apart, 3 to 20; lunges without weight, medium amplitude, 3 to 20; bringing your arms together in front of your chest in the butterfly machine, or squeezing the Easy Curves expander, 3 to 15, very light load; traction of the expander fixed to the leg of the bed (or lower block), 3 to 15, minimal resistance; high standing position (“Plank”), palms under shoulders, toes perpendicular to the floor, 4 sets of 30-90 seconds. Workout 2:

bending forward or standing on straight legs with small dumbbells or an empty bar, 3 to 20; dumbbell press up while sitting on a bench on the shoulders, 3 to 15; chest resistance band pull or deadlift upper block to the chest, 3 to 15; calf raises, 4 max; dumbbell curls for biceps, superset with push-ups from a bench while sitting, 12 repetitions, 3 sets; high emphasis while standing, as in 1 training session. Classic abdominal crunches can be introduced into the program after 4-5 weeks regular classes. Weights and resistance are added according to how you feel.

Hitch: at the end of the workout - low-intensity cardio cool-down, pulse no more than 60% of MHR.

When and how to pump up your abs after cesarean section

The general rule is a ban on twisting and lifting the legs until 10 weeks after surgery. In reality, you can recover faster, but it is still better to avoid any abdominal exercises other than high emphasis until these very 10 weeks have passed.

Usually girls start twirling the hoop to get their waist back, but this can be fraught with healing problems and even mechanical damage if it is heavy. It’s better to completely give up this apparatus for at least six months after giving birth, and then buy yourself a light plastic hoop, and work on the frequency and amplitude of movement, and not on beating your sides with the hoop.

Breathing exercises after cesarean section

Well, breathing exercises after a caesarean section will help speed up recovery. In most consultations, they are given in the form of a printout, but if you didn’t receive them, these are 10 deep breaths with the chest, without moving the stomach, 10 deep breaths with the stomach, holding the suture with your hands, and 10 gentle pull-ups of the stomach and perineal muscles inward.

Remember that any activity should be feasible, and you can return to setting records when the baby starts walking. By the way, running after him is additional cardio. These are not languid walks with a stroller.

Elena Selivanova, fitness trainer

Not many mothers can boast of a good figure after childbirth, because each pregnancy proceeds differently: some active life and plays sports until the very last day. Someone needs to lead a sedentary life so as not to harm their baby. And there are even women who simply had to lie through their entire pregnancy. And in such situations it is almost impossible to avoid problems with your figure.

Today we will pay attention to when you can start playing sports after a cesarean section and what exercises you can do to lose weight and tighten your tummy so as not to harm yourself.

Pregnancy is an amazing time, a time of birth and development of a new life. But for the female body it is also major changes figures. Almost every mother gains several extra pounds, especially in the abdominal area.

After childbirth, which passed naturally, mommy can begin to take care of herself literally in a few days, but after a cesarean section the situation becomes much more complicated. The fact is that during this operation the uterine cavity, muscles and even blood vessels are cut. And for the body to return to normal, a long recovery is necessary.

In addition, during normal childbirth, various hormones are released that act on the muscles of the uterus, increasing their contraction, so the woman’s stomach begins to return to normal much faster. During such an abdominal operation, hormones are not released in the required quantities and there are practically no contractions. Therefore, the abdominal muscles take much longer to recover.

Starting exercise after cesarean section

Every woman wants to be beautiful and attractive, especially after the birth of a child. Therefore, the question inevitably arises: when can you start playing sports after a caesarean section?

But let's figure out what it means to play sports. It's no secret that the main essence of playing sports is to defeat your opponent, so constant seriousness and hard work is necessary. physical training. What many people mean by sports most likely means regular physical exercise or physical education, which can bring the human body back to normal.

Almost all experts speak with one voice: full physical activity after such an abdominal operation is possible, but only after at least six months, and this is provided that the operation and recovery period are successful.

Everything, of course, depends on the load. For example, light and therapeutic exercises, which do not include exercises with a serious load on the abdominal muscles, can be done after 10-12 weeks. Breathing exercises It is allowed to practice literally a few days after such a birth.

Physical activity after cesarean section

We should not forget that even physical therapy you need to do it wisely and not overstrain the muscles of the body, especially in the abdominal area. The intensity of the exercises should be minimal, and the exercise itself should be calm and measured.

Many women face the problem of reluctance to do any exercises. The reason for this depressed state is the drastic hormonal changes that the female body undergoes. And this is a kind of barrier that many find difficult to cross. However, it is worth noting that when a mother takes the first steps in the fight against herself, it brings many positive emotions and improves her physical and psychological state. Therefore, light physical activity allows you to strengthen the muscles of the whole body and improve the health of the entire body.

We bring to your attention basic exercises that will help you gradually get back into shape.

• Kegel exercises to strengthen the pelvic floor muscles. It is necessary to take a comfortable horizontal position and squeeze and unclench the vaginal muscles for 10 seconds. Then you can take a break for 10 seconds and repeat it for another 5 seconds. You can do such “intimate” gymnastics at any time.

• "Bridge". This activity helps strengthen the abdominal and thigh muscles. To do it, you need to lie on your back, bend your knees (at an angle of about 45°) and raise your hips as much as possible, making sure that your back remains flat. This activity should be repeated no more than 10 times. Be careful not to overexert your muscles.

• Bends forward are great for strengthening your back muscles.. You need to place your feet shoulder-width apart, put your palms on your waist and smoothly lower your torso until it is parallel to the floor, while it is important to keep your back straight, then you need to return to the starting position. To begin with, 5-10 approaches will be enough. You can also place your palms behind your head and do the exercise this way.

• Another exercise that perfectly strengthens the back and abdominal muscles, called "Plank". To do it, you need to lie on your stomach, facing the floor, rise on your elbows and toes and stay in this state for 30-60 minutes. You need to make sure that the body does not sag, but is parallel to the floor. A very simple and effective activity.

Abs after cesarean

To keep their tummy normal, many girls worked out their abs before pregnancy, but is it possible to resume this exercise after a caesarean section and when is the best time to start doing it? Firstly, you should definitely talk to your doctor and ask him personally when you can start pumping up your abs after a cesarean section.

But it is believed that it is worth starting after at least 7 months, and for those who, in principle, did not do abs before giving birth, you should wait a little longer, about 8 months. Don't be discouraged, because as part of post-operative recovery, there are many exercises that help restore muscles in this area.

Allowed sports

Once the stitch has healed, which may take 8-9 weeks, you can do water aerobics and visit the pool. Sports in water perfectly relaxes the muscles of the whole body, strengthens them, eliminates overweight and normalizes the nervous system.

Pilates is considered no less effective. This type of fitness brings the whole body back to normal, but you shouldn’t start your first workouts earlier than after 5 months, otherwise you can harm your health.

Walking is also considered very effective., especially in warm weather and on fresh air. The body is thus actively saturated with oxygen and the functioning of all organs is normalized, and this is important.

Sports contraindicated after such surgery

But activities such as tennis, running, volleyball or football, where a large load on the heart and muscular system, it is better to postpone it for at least a year. You should also not participate in such extreme situations like climbing a high mountain or skydiving.

Every mother who has experienced such a birth needs to understand that this is not a completely natural process, and the incisions that were made are restored, but not so quickly. It takes time and sometimes a lot of time to get back to normal.

Video on how to normalize your abdominal muscles

We invite you to watch the video, which provides information about how many weeks after cesarean you can start playing sports, what kind of physical exercise will strengthen your abdominal muscles and help make it flat and beautiful.

Useful information

Probably every pregnant woman wants her childbirth to go smoothly and without complications, but quite often the situation develops in such a way that a cesarean section cannot be avoided. Therefore, it is important to know about recovery after a cesarean section and quickly get into shape.
Many girls after giving birth wonder how to remove their belly fat.

And no less interesting is the information about what normal discharge should be like after such an operation, and in what situations you need to see a doctor. There is another very important question, which worries not only women, but also their other halves: when do they become possible? We invite you to read this information and find out everything you need.

How did you get your body in shape after such an important event? Share examples of exercises that helped you, write tips and be sure to leave your comments.