I know diet and exercise should be the last thing on my mind only 2 weeks after the birth of DS2, but I really want to get a kick start on the tummy flab I have developed...
I know diet is not really an option, due to bf, and I seem to have lost most of the weight I put on during the pregnancy, but I came into this pregnancy overweight, and with a bit of an overhang, and I want to make it go away. I tend to eat well, and a pretty balanced diet, just really need to cut out a bit of junky food that I indulged in during late pregnancy...
So, what can and cant I do, and when... I don't want to cause any damage to myself so any suggestions appreciated...
I went to a physio class after my c/s and she said the best way to start on the tummy muscles is core excercises, but not strenuous ones.
Fast, jerky motions are out for a few weeks (obviously, not like I could do any of those anyway).
If you have a diastisis ( i did) try to avoid twisting motions that can pull the muscles even further apart. Don't try situps if you have a diastisis, they do more harm than good.
Other than that I think you can do anything you feel up to
I found that after a couple of weeks just light walking pushing the pram was good. I increased the distance each day. After I had my 6 week check I was able to start doing the post-preg pilates run by the physio. After 8 weeks I was able to start doing some gym work and at 12 weeks I started jogging again.
Cool. thanks girls. I am starting with some pelvic floor work and will build from there into the core work and work up to jogging over a couple of months. might see if the hospital still offers post natal classes.
Ruf I got back into my normal pilates about 8 weeks post birth. I probably could have gone back at 6 weeks, but I was still a bit fuzzy in the head IYKWIM and not venturing out much. I'm glad I gave it that extra two weeks because its so strongly focussed on the deeper core muscles, and I really didn't want any lasting damage post c-section.
The best thing you can do to help the ab's slip into shape is to hold them in - while you're still breathing, like you are bracing your ab's. While you sit, talk, walk, anything and everything. It helps support the back which can really be beneficial after carrying bubs out in front for the last 9 mths . It is safe (and recommended) to do even if you have diastis.
When you feel up to it, start walking with the pusher everywhere you possibly can - aim for 10,000 steps each and every day. It'll keep you in the 'fat burning' range while you walk. And try to walk for at least 30 mins + each session too .
Be kind to yourself hun, you've just carried a beautiful baby in your belly for the last 9 mths, nourished it and gave DS the best start possible! Hugs.
Exercise after c-section...
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. It is safe (and recommended) to do even if you have diastis.
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