Fit Mamma Mondays: Getting back in shape post C-section

Here is a great question by a Crawfish Tales reader with an answer from Brian Melan of B.A.M. Fitness in Motion, a Crawfish Tales guest blogger.

What are tips for getting started in losing the baby tummy after a C-section?

First and foremost, any women who has a had a C-Section should consult with a physician before exercise and also be sure that they have healed before beginning an exercise program. As far as losing the tummy , nutrition will be key.

It’s the most important part of losing the tummy but depending on if the woman is still breast feeding or not she would need to pay very close attention to her diet. Get involved with some sort of aerobic activity such as jogging or running. It’s a very safe way to begin a routine after a C-Section. Building strength in the core and abdominal muscles is also important. Simple breathing techniques can strengthen the midsection. A great example is while standing, put your hand flat across your belly button then take a deep breath in to fill the tummy, then slowly exhale while pulling the belly button away from your hand towards the spine.

The old in and up technique is great too! Same technique just pull the belly towards the spine then up! Controlling these muscles will be very beneficial for anyone! You can also do this while lying on your back with your knees bent and feet flat on the floor. Pelvic thrusts are also a great exercise C-Section. Using a stability ball to perform abdominal exercises is also a great for both the core and abdominals. What we are trying to do is build strength in those stabilizer muscles that we can’t see in the mirror. Once she feels comfortable and stronger, I would suggest some type of resistance training so that she can begin building muscle and really torching that body fat!

If she begins an exercise program once she is clear to exercise just make sure she tells her trainer or instructor that she has a had a C-Section and how long ago it was! I’m not saying she can’t immediately begin an intense routine, but safety and focusing on movements that really work the core and abdominal muscles would be ideal. Also, just keep in mind that it’s not a sprint to the finish line! This may take some time, but will be worth it in the end.

To submit a question for Brian, email linzy (at) crawfishtales (dot) com.