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work out plan

Does anyone have a workout plan for post c section. Just trying not to over do myself.
4 Comments Post a Comment
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Avatar f tn
Just do what you can. If your incision hurts stop. I had my 2nd c section on 012115 and have been working the farm since 2 weeks after.
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1236893 tn?1408490528
The pelvic tilt is an abdominal strengthening exercise that can help you decrease muscle separation following a c-section. Lie on your back with your knees bent and your feet on the floor. Tighten your abdominal and gluteus muscles. Inhale deeply as you tilt your pelvis upward and press the small of your back into the floor. Hold as your count to five, then relax and exhale. Repeat five times.
Head situps four to 10 days after your surgery, depending on your rate of recovery. Cross your hands over your stomach and pull your abdominal muscles together, toward your belly button. Lift your head, trying to get your chin to touch your chest. Hold in this position while you count to five. Repeat about five to 10 times.
After about 10 days to two weeks post-surgery, you may begin incorporating curlups into your exercise program. Lie on your back and bend your knees. Place your hands behind your neck for support and lift your head, neck and upper shoulders off the mat or bed. If you have Diastasis Recti, a separation of the large muscles in your core, only lift your head while using your hands to support your stomach muscles.

If you google the exercises you should be able to see videos.
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Avatar f tn
i try to do the 10 min videos on  spokespeople  that's all i use that site for and it works out good for me and they have lots  to chose from hope this helps
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12960486 tn?1427944818
After my c-sections, I did The Basic Step DVD by Cathe Friedrich. It's pretty low impact and it was a good starting point for me.
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