Exercises that strengthen the abdomen and treat sagging abdomen after a C-section may begin about 6 weeks after the surgical event, provided your doctor gives the indication that you can perform exercises and the scar has a good evolution.
Postpartum exercises should be started gradually and gradually and there are gyms that will allow your baby to take the course, subject to medical authorization to start physical activity, depending on certain postcessarea exercises that you can perform at home:
- Supported only with both legs on the ground and feet legs.
- Keeping it aligned with the extension and buttocks.
- As if changing in the frame.
Leaning on the leg and outstretched arms, fold the wheels and lift the ground, keeping your hands on the ground for 15 seconds.
Leaning to one side, legs outstretched and without a pillow, lift it up more than one leg can tilt over the steering wheel for 5 seconds, slowly lowering it. Do, exercise with the leg contradicts.
Pressing your mouth against your legs and outstretched arms and pillow, lift it above both legs and bend the wheels for 5 seconds, then slowly lower your legs.
Leaning against your mouth, without a pillow, bent legs and outstretched arms, lift the trunk as high as possible, keep looking at you for 5 seconds, slowly lowering the trunk.
Supported by arms and wheels on the ground and in a straight line, keep your stomach tight for 10 seconds; this duration should increase each week by up to 1 minute. For example, in the first week 5 seconds, in the seconds 10 seconds, in the third 20 seconds and so on.
You can do 3 sets of 20 repetitions for each workout about 2 to 3 times a week, however, it is important not to do very intense workouts like staying more than an hour in the gym and spending more than 400 calories, which are now able to decrease baby production. You have some tips for reducing your weight after childbirth.
These postpartum exercises can be followed by trails, arm and leg stretching exercises, running, strength training, pilates, yoga or gym, which promote calorie spending, improve blood circulation and help you.
Water work such as swimming and hydrogymnasia is indicated when the obstetrician has given permission to perform them, it is around 30 to 45 days postpartum, and when the uterine body is closed, avoiding the risk of infection. -recovery.