exercises after c section

After a C-section, it's important to listen to your doctor's advice before starting any exercise routine. They will be able to advise you on the best time to start and what types of exercises are safe for you. In general, it's best to wait at least 6 weeks before starting any formal exercise program.

Here are some gentle exercises that you can start doing in the first few weeks after a C-section to help with healing and recovery:

• Pelvic floor exercises (Kegels): These exercises help to strengthen the muscles that support your bladder, uterus, and rectum. To do a Kegel, tighten the muscles as if you are trying to stop yourself from urinating. Hold for a count of 10, then relax. Repeat 10 times.

Belly breathing: This exercise can help to improve circulation and reduce pain. To do belly breathing, lie on your back with your knees bent and your hands on your stomach. Breathe in slowly through your nose, feeling your belly inflate. Breathe out slowly through your mouth. Repeat 10 times.

Leg slides: This exercise helps to improve circulation in your legs and can help to prevent blood clots. To do leg slides, lie on your back with your knees bent and your feet flat on the floor. Slowly slide one heel down the bed until your leg is straight. Slide your foot back up to the starting position. Repeat with the other leg. Do 10 repetitions on each side. 

Once you have been cleared by your doctor, you can start to gradually increase the intensity of your workouts. Here are some safe and effective exercises for after a C-section:

• Walking: Walking is a great low-impact exercise that is easy on your joints. Start with short walks and gradually increase the distance and duration as you feel able.
• Swimming: Swimming is a great way to get exercise without putting any strain on your incision. The water will also help to support your weight and reduce pain.
• Yoga: Yoga can help to improve your flexibility, strength, and balance. There are many different types of yoga, so you can find a class that is right for your fitness level.
• Pilates: Pilates is another great exercise for improving core strength and flexibility. Pilates exercises are often done on a mat or with specialized equipment.

Be sure to listen to your body and take rest days when you need them. It is important to gradually increase the intensity and duration of your workouts to avoid injury. If you experience any pain, stop the exercise and consult with your doctor.