Having a C-section is major abdominal surgery, so it’s important to take it easy and recover fully before returning to exercise. Here are some safe, low-impact exercises you can do 1 week after a C-section if you’re up for it.
Walking
Walking is a great first exercise to try after a C-section. Start by taking short, slow walks around your house or neighborhood. Aim for 5-10 minutes, 1-2 times per day at first. Make sure you have help nearby in case you need assistance. Walking helps get your body moving again and improves blood flow.
Kegels
Kegels are pelvic floor exercises that can help strengthen the muscles used during pregnancy and childbirth. To do a kegel, imagine you are trying to stop the flow of urine mid-stream. Tighten those muscles and hold for 3-5 seconds, then relax. Aim for 10 reps, 2-3 times per day. Don’t overdo it – listen to your body.
Ankle Pumps
Ankle pumps are gentle exercises to promote blood flow in your lower legs. While lying or sitting, slowly point your toes up toward your shin, then point them down away from your shin. Do 10 reps on each side, 2-3 times per day. This can help prevent blood clots after surgery.
Seated Glute Squeezes
Sit upright in a chair or on your bed. Squeeze your glutes (butt muscles) together and hold for 3-5 seconds. Relax and repeat for 10 reps, 2-3 times per day. This strengthens your glutes and improves posture.
Shoulder Rolls
Slowly roll your shoulders up toward your ears, back down, together in front of you, then open them wide. Repeat 5 times. This gentle stretch can help relieve tension in your neck and upper back.
Stretching and Light Yoga
If you feel up to it, try some very gentle stretching and modified yoga moves, such as:
- Cat-cow pose – On all fours, arch your back up, then let it sag down
- Child’s pose – Kneel, sit back on your heels, walk hands forward, torso rests on thighs
- Neck stretches – Slowly tilt head side to side, ear to shoulder
Focus on deep breathing and go slowly, avoiding any twisting motions or intense stretches. Even 5 minutes can help get you moving.
When Can I Start Real Exercise After a C-Section?
Here is a general timeline for returning to exercise after a C-section:
| Time Frame | Recommended Exercise |
|---|---|
| First 48 hours | Get up and walk around the hospital room every 2-3 hours to prevent blood clots. |
| 1 week | Light walking, kegels, gentle stretches. |
| 2-4 weeks | Increase walking duration and pace, add postpartum core exercises and strength training with light weights/resistance bands. |
| 4-6 weeks | Gradually return to your normal fitness routine. Avoid high-impact activity. |
| 6+ weeks | All exercise likely approved, but get doctor’s clearance first, especially for abdominal moves. |
Some key things to keep in mind as you ease back into exercise:
- Get medical clearance before resuming any intense workout.
- Stop immediately if you feel pain. Recovery takes time.
- Support and stabilize your core during any exercise.
- Don’t strain your abs. Modify moves like crunches.
- Avoid exercises that require forceful pushing or twisting of the abs.
- Focus on posture and correct form to prevent injury.
- Listen to your body and go at your own pace.
Exercises to Avoid After C-Section
Here are some examples of exercises you’ll want to avoid in the early weeks postpartum:
- Crunches or intense core moves like planks
- Double leg lifts
- Weighted squats or lunges
- Running, jumping, or high-impact aerobics
- Twisting motions like windmills or Russian twists
- Heavy weight lifting (especially chest and shoulders)
- Yoga poses like bow, camel, or intense backbends
- Any exercise that causes pain or worsening symptoms
Once again, talk to your provider about when you can safely return to these types of exercises after your delivery.
Reasons to Delay Exercise After C-Section
While light activity can help recovery, there are some reasons you may need to wait longer before exercising after a C-section, including:
- Prolonged bleeding/hemorrhage during delivery
- Developing a hematoma (blood clot) under the incision
- Infection of the incision
- Re-opening of the uterine incision
- Blood clots or pulmonary embolism
- Gestational hypertension or preeclampsia
- Anemia or other complications after delivery
Talk to your doctor about any concerning symptoms or health conditions to determine when you can safely become active again.
How to Exercise Safely After C-Section
Once you get the all-clear to begin exercising after your C-section, keep these tips in mind for a safe, effective workout:
- Wear loose, comfortable clothing that does not put pressure on your incision.
- Support your core by wearing an abdominal binder or pregnancy belt.
- Avoid weighted exercises, intense cardio, or abdominal moves that cause coning.
- Focus on good posture and proper form to prevent strain.
- Build up slowly – don’t jump back into your pre-pregnancy routine.
- Stay hydrated and listen to your body.
- Consider meeting with a postpartum fitness specialist or pelvic floor physical therapist.
The Takeaway
Give your body ample time to heal after a C-section. Walking and other gentle activities can help you feel better and recover. Listen to your healthcare provider’s advice about when to resume normal exercise based on your individual health status. With time and care, you can return to your fitness routine feeling strong!
Conclusion
Recovering from a C-section takes patience, but light exercise can help you heal safely and promote blood flow. Focus on low-impact activities like walking, gentle stretches, and pelvic floor exercises in the first weeks after delivery. Slowly increase activity under your doctor’s supervision. Avoid strenuous exercise involving your abs or intense cardio in the early postpartum timeframe to prevent injury. With time, you can strengthen your core and return to your normal fitness regimen. Be kind to yourself through the process – healing from a C-section requires rest as well as movement.