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5 ways to lose weight post a C-section

Getting back to shape after c-section can be tiresome. We show you ways to make it easy and achievable.

Written by Debjani Arora |Updated : November 7, 2014 5:15 PM IST

A c-section or cesarean section is a major abdominal surgery that can result in pain and tenderness in the abdomen post operation. Any strenuous activity or exercise program is not recommended soon after the surgery. Best is to wait at least for 6 weeks after the surgery to start an exercise routine, even if you were in a great shape pre-pregnancy, says Neeraj Mehta, fitness professional, nutritionist and director of GFFI Fitness Academy.

As a thumb rule start with low impact exercises and gradually take it to a higher level. Though the initial days would be painful to even stand erect, gentle range of motion exercises can be performed in the bed also. Deep breathing, abdominal compression and kegel exercises can be resumed even during the rehabilitation process. Once you get a green signal from your doctor to get started with your exercise regimen here s what you can opt for:

Walking: This is the best way to start an exercise regimen post a c-section. Start walking on a flat surface and gradually work on abdominal reconditioning.Start with walking 500 meters a day or any range that suits you and then increase the distance gradually. Walking will help tone up your legs and make your body mobilized. It will also improve and strengthen your overall body, says Neeraj. Once you are comfortable with the activity start the routine with a medium pace walk for a couple of minutes followed by brisk walking for some time and then change to a relaxing stroll, repeat the circle at least three or four times. This will help you burn fat and increase your energy levels too. Here is what you should expect after a C-section delivery.

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Kegel exercises: You might have learnt them during your antenatal classes, well continue with the same post pregnancy. Kegel exercises can improve muscle strengthen of the perineal area and also helps in preventing uterine prolapse. While performing kegel exercise hold the muscles of the pelvic floor up when you inhale and exhale while drawing the navel toward the backbone contracting the abdominal muscles transversely. Keep your pelvic muscles stable throughout the exercise, says Neeraj. Here is how Kegel exercises can help you revive your sex life too.

Isometric hold exercise: Start on this kind of exercise once you feel you have enough strength to do it without exerting your abdominal muscles or causing pain. To begin with isometric hold exercises, sit with your legs straight and your back curved into a C outward. Then try to lean back up to a point you are comfortable without exerting your incision area. Hold the position for 7 to 8 seconds and come back to your starting position. Remember to breathe and avoid giving your back or abdomen any kind of jerk, advises Neeraj.

Light weight training: Once you strengthen your back and abdominal muscles enough try moving on to weights. Start with light weights for overall body conditioning and toning. Low impact weight training after a cesarean section will help you gain balance, improve coordination of all body parts, and also helps to reduce fat around the belly and other areas, says Neeraj. Also get started with crunches. Opt for exercises like churning the mill, reverse crunches, normal crunches with very slow tempo to strengthen the abdominal area, says Neeraj. Also, here is how you can bounce back into your sex life after having a baby.

Water workouts: Swimming or water aerobics is a great way to help you get back in shape post c-section. Water workouts are considered good and safe exercises, because these exercises are gentle on the joints. Swimming is also an overall exercise to strengthen the muscles and also improve cardiovascular endurance, says Neeraj.

Image source: Getty Images


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