You’re a mama! Congrats! Enjoy this special time with your little one as you rest and recovery from childbirth.

As we know, navigating a workout routine postpartum can be uncomfortable and intimidating. The trainers here at TLM have your back…and your core, glutes, pelvic floor…you get it! Getting into a workout routine after a cesarean delivery takes patience, time, and a well thought out plan. As always, get the green light from your practitioner to start exercise, stay safe, and listen to your body when doing any kind of activity.

During pregnancy your 4 core muscles (transverse abdominis, pelvic floor, multitifidus and diaphragm), as well as the vaginal and vulva tissue sustain a great amount of pressure and stress to be able to support and carry your sweet babe. This gentle c-section safe workout has been created for you to help retrain those muscles, establish core engagement and pelvis stability and build full body endurance so that you can feel strong and confident moving around with your new bff.

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First step: diaphragmatic breathing

Diaphragmatic breathing helps to regulate intra-abdominal pressure and teaches you how to implement deep core engagement with every movement. In the gym or pushing your stroller up a hill, diaphragmatic breathing is key.

 

 

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Second step: Sync the diaphragmatic breath while you activate and strengthen your core, glutes and pelvic floor

Note: The bridge and clamshells are very really important for our C-section mamas…these movements create stability through the pelvic to help take any strain away from the incision area.

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Third step: Work your full body through endurance, strength and proper alignment movements.

We hope this gentle c-section safe workout gave you the building blocks to feel comfortable exercising again. Your body is remarkably adaptable and we are here to support you along your postpartum journey!

hot tip

Not quite ready for exercise just yet? Need more support with daily movements? Try bracing and supporting your incision with your hands before you move, turn or twist.