Exercises after a C Section

Post C-Section Core Exercises with Restore Your Core®: All of these should be done only once you have medical clearance to workout.

1. Deep Core Engagement/Candles

Lie on your back or sit up tall in a chair. If lying on your back, bend your knees and put the soles of your feet on the floor. Place your hands on your lower belly and as you exhale, hiss out of your mouth and feel your belly moving away from your hands. At first, it might be hard to feel that but with time and practice, you should be able to access your deep core muscles pulling in. 8 times.

2. Leg Slides

Adding on to the deep core engagement. Keeping your hips totally stable, a neutral curve in your spine, exhale, hiss, abs move in and slide your right leg away from you on the floor and then back in. Be sure not to let your belly bulge, harden and push out, or your other foot to push into the floor. Use your core to help maintain proper form. The focus being on your lower core. Many times, that area is a bit numb so it is very important to try to activate it. 8 times.

3. Leg Raises

Adding on to the leg slides. Keeping your hips totally stable, a neutral curve in your spine, exhale, hiss, abs move in and slide your right leg away from you on the floor and lift the leg up and then back down. Keep lifting your leg slowly up and down. Be sure not to let your belly bulge, harden and push out, or your other foot to push into the floor. Use your core to help maintain proper form. The focus being on your lower core. Many times, that area is a bit numb so it is very important to try to activate it. 8 times.

4. Goddess Side Bends

Come to stand in a goddess stance. Legs wide, feet turned out, knees bent. Hold a block or a book between your hands. Raise your arms to shoulder height and exhale, hiss and squeeze the block with your hands and side bend slowly right and then left. Imagine you are in a jar of maple syrup and move with resistance rather than flopping in and out of it. Be sure not to bear down, push your abs out or hold your breath. You should feel your lower core moving in as you side bend. 8 times.

5. Mini Deadlift with a weight

Begin standing. Hold light weights (1–3 pounds) at chest height. Elbows are bent. Inhale and on your exhale, hiss, engage your lower abs in and begin to hinge forward from your hips. Knees slightly bent. Pause for the inhale and lift back up on an exhale. This one is super challenging, so lose the weights if you feel you are bearing down, pushing your abs out or not feeling your lower abs contracting. the common cheat here is to round your back so be sure you are hip hinging, almost feeling like you are sticking your butt out behind you. 8 times.