Cesarean delivery is commonly known as C-section. In this procedure the baby is delivered surgically rather than normally. An incision is made in the abdomen and the uterus and thus, the baby is delivered. C-sections may be planned in some cases and in other cases they are done because of an emergency. After the C-section, you have to take good care of yourself because the incision heals slowly. It will easily take six weeks for the healing process. During this time, you should not even think about any exercises. After the six weeks or after the incision has healed, you can go ahead and start exercising. Ab exercises are ideal because they will help the abdominal muscles come back into shape and regain their original condition and strength. Here are some of the ab exercises for post C-section. Claim Your 20 Free Pregnancy Tests – Click Here
To perform the pelvic tilt you should lie down on the floor. You can also lie down on the bed if you want. You should then make sure your feet touch the floor by bending your knees. While lifting your hips, tilt the pelvis and contract the muscles in the abdomen. At the same time you should contract the buttocks muscles too. Now stay in the position for ten seconds and slowly return to the floor. Repeat ten times. This exercise can be done thrice a day.
This has to be performed only after your incisions heal. You don’t need any equipment for this and by performing it you will be able to work the obliques, transverse abdominis, and the rectus abdominis. Use a mat or lie down directly on the floor, flat on your back. Again, as in pelvic tilt, bend your knees enough for your feet to touch the ground completely. Balance yourself by spreading your arms. Now lift your feet. They have to be at 90 degrees over your hips. Exhale and now, lift your hips too. Your abdominals will get contracted. Your lower spine should also be off the ground. Count till two and come back to the first position, that is holding your legs at ninety degrees. Repeat fifteen times and do two sets.
Again, repeat the same instructions mentioned above. Lie down and bend your knee to facilitate the touching of your feet to the ground. Cross your arms on across your chest and ensure that your abs are contracting. Now lift your head as well as your upper torso. Make sure your head is straight and do this very slowly. Pause and repeat. Do it fifteen times and in two sets.
Don’t perform any exercise unless your doctor tells you to. He should give you the nod that it is safe to start exercising. This is important because performing these exercising may end up opening your incisions, irritating them, and injuring your muscles. While exercising, if you experience any sort of pain, stop. Don’t continue. Take a deep breath and go to the doctor. Start slowly and gradually. Don’t rush with the exercises. With time, you will have stronger abs and it will be easier for you to exercise.
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