Hey, loves! 🌸
Today, I want to share something incredibly important—how to rebuild core strength after a caesarean section (C-section). Recently, a lovely client reached out to me for guidance on this very topic, and she’s kindly given me permission to share her initial program with you all. Rebuilding your core after a C-section is not only crucial for overall strength but also for restoring functional movement and supporting your body as it continues to recover. Let’s dive into the essentials of this program.
Understanding the Post-Caesarean Body
First things first, it’s important to recognize that a C-section is major surgery. It takes time for your body to heal, and rebuilding core strength needs to be approached with care and patience. The abdominal muscles, particularly the transverse abdominis, are often weakened or separated during the surgery, which can impact your overall core stability and function.
When to Start
Before starting any exercise program after a C-section, it’s crucial to get the green light from your healthcare provider. Typically, most women are cleared to begin gentle core exercises around 6 to 8 weeks postpartum, but this can vary based on individual recovery. Always listen to your body and progress at a pace that feels right for you.
The Initial Core Strength Program
This program is designed to be gentle yet effective, focusing on reconnecting with your core muscles and gradually rebuilding strength. Here’s what we’ll be working on:
1. Diaphragmatic Breathing
Why It’s Important: Diaphragmatic breathing is the foundation of core activation. It helps re-engage the deep core muscles, including the transverse abdominis, and supports overall core stability.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Place one hand on your chest and the other on your belly.
Take a deep breath in through your nose, allowing your belly to rise while keeping your chest still.
Exhale slowly through your mouth, drawing your belly button towards your spine.
Repeat for 5-10 breaths, focusing on the rise and fall of your belly.
2. Pelvic Tilts
Why It’s Important: Pelvic tilts are a gentle way to start engaging your core and pelvic floor muscles, which are often affected by pregnancy and childbirth.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Flatten your lower back against the floor by gently tilting your pelvis up.
Hold for a few seconds, then release to the starting position.
Repeat 10-15 times, focusing on engaging your core throughout the movement.
3. Modified Bridge
Why It’s Important: The bridge exercise helps to strengthen the glutes, lower back, and core muscles. This modified version is gentle on the abdomen while still providing effective engagement.
How to Do It:
Lie on your back with your knees bent and feet hip-width apart.
Engage your core and lift your hips towards the ceiling, keeping your shoulders and feet grounded.
Hold for a few seconds at the top, then slowly lower back down.
Repeat 10-15 times, ensuring your core stays engaged.
4. Heel Slides
Why It’s Important: Heel slides are a simple yet effective way to start reconnecting with your lower abdominal muscles.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Engage your core and slowly slide one heel away from your body, straightening your leg while keeping your back flat against the floor.
Slide the heel back to the starting position and repeat on the other side.
Perform 10-15 slides on each side, focusing on slow, controlled movement.
5. Standing Kegels
Why It’s Important: Kegels are essential for strengthening the pelvic floor muscles, which are crucial for core stability and overall recovery post-pregnancy.
How to Do It:
Stand with your feet hip-width apart and engage your pelvic floor muscles as if you’re stopping the flow of urine.
Hold the contraction for 5 seconds, then release.
Repeat 10-15 times, gradually increasing the hold time as you get stronger.
Progression and Patience
This initial program is designed to be gentle, focusing on reactivating your core muscles without putting too much strain on your body. As you regain strength and confidence, we’ll gradually progress to more challenging exercises, always prioritizing safety and proper form.
Remember, recovery after a C-section takes time, and it’s essential to be patient with yourself. There’s no rush—every step you take is a step towards regaining your strength and supporting your body in this new chapter.
Final Thoughts: Embrace the Journey
Rebuilding your core after a C-section is about more than just physical strength—it’s about reconnecting with your body and giving it the care and attention it needs. I’m so proud of my client for taking this step, and I hope this program inspires others who are on a similar journey. If you’ve recently had a C-section and are ready to start rebuilding your core, remember to listen to your body, progress at your own pace, and celebrate every small victory along the way.
If you have any questions or need further guidance, don’t hesitate to reach out. We’re all in this together, and I’m here to support you every step of the way! 💪🌸
Millie x
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