Exercises after a C Section
Post C-Section Core Exercises with Restore Your Core: All of these should be done only once you have medical clearance to workout.
1. Deep Core Engagement/Candles
Lie on your back or sit up tall in a chair. If lying on your back, bend your knees and put the soles of your feet on the floor. Place your hands on your lower belly and as you exhale, hiss out of your mouth and feel your belly moving away from your hands. At first, it might be hard to feel that but with time and practice, you should be able to access your deep core muscles pulling in. 8 times.
2. Leg Slides
Adding on to the deep core engagement. Keeping your hips totally stable, a neutral curve in your spine, exhale, hiss, abs move in and slide your right leg away from you on the floor and then back in. Be sure not to let your belly bulge, harden and push out, or your other foot to push into the floor. Use your core to help maintain proper form. The focus being on your lower core. Many times, that area is a bit numb so it is very important to try to activate it. 8 times.
3. Leg Raises
Adding on to the leg slides. Keeping your hips totally stable, a neutral curve in your spine, exhale, hiss, abs move in and slide your right leg away from you on the floor and lift the leg up and then back down. Keep lifting your leg slowly up and down. Be sure not to let your belly bulge, harden and push out, or your other foot to push into the floor. Use your core to help maintain proper form. The focus being on your lower core. Many times, that area is a bit numb so it is very important to try to activate it. 8 times.
4. Goddess Side Bends
Come to stand in a goddess stance. Legs wide, feet turned out, knees bent. Hold a block or a book between your hands. Raise your arms to shoulder height and exhale, hiss and squeeze the block with your hands and side bend slowly right and then left. Imagine you are in a jar of maple syrup and move with resistance rather than flopping in and out of it. Be sure not to bear down, push your abs out or hold your breath. You should feel your lower core moving in as you side bend. 8 times.
5. Mini Deadlift with a weight
Begin standing. Hold light weights (1-3 pounds) at chest height. Elbows are bent. Inhale and on your exhale, hiss, engage your lower abs in and begin to hinge forward from your hips. Knees slightly bent. Pause for the inhale and lift back up on an exhale. This one is super challenging, so lose the weights if you feel you are bearing down, pushing your abs out or not feeling your lower abs contracting. the common cheat here is to round your back so be sure you are hip hinging, almost feeling like you are sticking your butt out behind you. 8 times.
16-Minute Workout post C Section
Core strength post Cesarean birth can be extremely challenging or difficult and these are 5 tried-and-true exercises after a C section that will help you to really access your lower abdominals and strengthen your core again.
These are also great exercises for a Diastasis Recti so even if you haven’t had a Cesarean birth you should definitely give them a try.
5 Core Exercises Post C Section
This workout video shows a special breathing technique. To learn how to use your breath to engage your transverse abdominal muscles – check out my article with our Restore Your Core Program discussing this.
"RYC is hands down THE most effective postpartum recovery program I have done, and I have tried them ALL. The focus is on teaching your body how to move/breathe properly while you're on the mat and on balancing and rebuilding your pelvic floor and the rest of your core, so you DON'T have to obsess about your breathe and movement for the rest of the day (unlike other alignment based programs out there)! It's slow and safe, and the cues are spot on to ensure you are doing the moves correctly, but don't let that fool you, it is incredibly challenging! This program has made me stronger than I have ever been with years of exercise and weight training, even stronger than pre-babies."Shaked , USA
"Restore Your Core is a kick-ass wake up call! Even if you think you're super strong there is so much to be gained and learned from Lauren's program.RYC meets you where you are; and where you are may surprise you, which is awesome. Get ready to truly understand how your body is functioning, learn the tools to fix it, and be part of an amazingly supportive community that Lauren has built and is actively a part of."Shayne , Canada
"I know... Function over looks, I figured Mother's Day was a good day to re-measure. When I first started measuring I was 32.5 at belly button. I now measure waist and hips, but today, my belly button was 28.5"! So awesome! The Restore Your Core program is working for me!Ashley , USA
"Just started RYC Core/Flow 3 yesterday. I'm starting to notice that the longer I do RYC, the more aligned I become. Had a whole day of barely feeling my prolapse :). Lauren, I'm pretty sure this is my answer - Alignment actually works!"Brenda , USA
"Recently purchased Restore Your Core and can't express enough how much I love it! In just a couple of days, I am feeling and seeing changes. I have been a Yoga teacher for 13 years. ...Lauren Ohayon's program is infusing my personal practice with the missing pieces for my body."Cathy , USA
"I seriously have been working on this for 3 years and your program and advice has been the only avenue that has helped me to achieve this! I've tried mutu, have seen tons of PT's to help me strengthen my core and i just couldn't make progress.Thank you!!!"Lauren , USA
"Before RYC I used to think that, when you have a diastasis recti, you are doomed to do very few boring exercises, that you have to close your gap, and that you should avoid lifting weights and doing cool stuff. None of this is true: RYC has taught me to move my body correctly in every movement I do, and I can finally practice different sports knowing the variations that will not put my core at risk, plus I can lift my heavy children without feeling pain!Elisa, UK