Exercise Routines To Lose Weight After A Cesarean Section

Exercise Routines To Lose Weight After A Cesarean Section

Although you may be impatient to recover your figure after a cesarean, it is important that you take the necessary time before resuming an exercise program. Most obstetricians recommend a recovery period of six to eight weeks before intense exercise. Remember that you are recovering from an invasive surgery and nine months of pregnancy. Once you receive the medical authorization you can exercise regularly to lose the weight you gained in pregnancy.

Aerobic activities

Aerobic exercise burns calories and helps restore muscle strength and stamina. Start with exercises to burn low-impact calories such as swimming, biking, walking or training on the elliptical machine. The American College of Sports Medicine recommends at least 30 minutes of physical activity five or more days a week. Those who want to lose weight should exercise 60 to 90 minutes for better results. Take your baby to walks in a stroller, train with a DVD at home or attend group fitness classes for an effective aerobic workout. Increase the duration and intensity of your activities as you recover strength and stamina.

Strength Training

Although aerobic exercise burns more calories, strength training helps increase lean muscle mass. Your muscles continue to burn calories even when the body is at rest. Increasing lean muscle mass stimulates the body's ability to burn calories during and after training. It includes exercises that approach the upper and lower part of the body. Choose some weights that allow you to make series of 10 to 15 repetitions of each exercise. Perform strength training two or more times per week. Increase the number of series as you regain strength.

Abdominal exercises

Abdominal muscles stretch and weaken during pregnancy to accommodate the growing baby. A cesarean delivery further damages the abdominal muscles through surgery. Simple exercises, such as abdominal breathing and pelvic tilt, can be performed a few days after surgery. Once you receive the medical authorization, you can do more advanced exercises, such as common, inverted and oblique abdominals, that will help you rebuild and strengthen your muscles. Includes abdominal exercises as part of your strength training or aerobic exercise routine.

Considerations

Consult your doctor before beginning an exercise routine to avoid injury in the area of ​​the incision. Start slowly and pay attention to body signals while you train.Keep in mind that losing weight after pregnancy takes time and patience. Stay hydrated, rest and follow a balanced diet for better results. If you experience nausea, dizziness, pain or excessive vaginal bleeding, stop training and contact your doctor.

Video Tutorial: CESAREAN / C-Section Recovery workout! (Hindi / Punjabi).

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