It may be challenging trying to figure ways to tighten and get your abdominal muscles back in shape after having a baby, especially after having a Cesarean section (C-section). It is not a good idea to start strengthening the tummy right after giving birth. It typically takes 4 to 6 weeks for incisions to heal after a C-section, and it's best to take it easy at this time. Do not, however, avoid using your ab muscles completely. There are ways to slowly get your belly back into shape in the weeks following your C-section.
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Perform isometric contractions. Relax and pull your belly button towards your spine. Hold this position for a few seconds and release. This is an exercise that you can start almost immediately after giving birth.
Maintain good posture. Sit and stand straight with your head up and your shoulders back at all times. This helps your core muscles work at a low-intensity rate.
Try to do the pelvic tilt exercise. Lie on your back with your feet flat on the floor. Lift your pelvis up while pulling in your abs. Hold as long as you can and then lower back down slowly. Repeat.
Perform side crunches. Lie on your back with your feet flat on the floor. Place your hands behind your head and rise like you are going to do a crunch, but instead of going up, twist to the side. As you twist, touch your right knee with your left elbow or vice versa. Twist back to the centre and lie back down slowly. Repeat working the opposite side.
Tips and warnings
- Wear a postpartum support girdle for extra support and improved results.
- Do not begin any exercises until you have clearance from your doctor.
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