Getting Back into Working Out after a C-Section

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Question: I gave birth to a wonderful baby boy a month ago. We had to do a c-section and I was advised not to do anything but walk for a month or so. What should I do to get back in shape? Will I be able to regain strength in my abs again?
Answer: Congratulations! You have valid concerns about your return to training and getting back in shape. A c-section is a surgical procedure and requires time for recovery. Typically it takes six to eight weeks before your doctors will allow you to return to exercise more strenuous than walking. Until then, walk as much as they allow without interfering with your healing process Once you have received clearance from your doctor then you need to begin simple crunches and reverse crunches. One set of 10 to 15 reps of each should do for three days a week for the first week. Remember your abdominal wall is one long sheath of muscle which was cut and has healed It will be sore and feel rough because of the scar tissue. Push through but be sensible. Don’t over do it.
Do a simple full body routine consisting of two sets of leg curls alternating with two sets of incline block lunges. These should not stress your abs too much.
Lat pullsdowns will stretch your abs a bit so be easy on those as you do 2 sets of these alternating them with 2 sets of incline dumbbell presses.
Seated dumbbell shoulder presses work well with high pulley rows for two sets of each and finish with dumbbell curls and triceps pressdowns for two sets of each. If you feel too much stress on your abs by doing pressdowns replace them with dumbbell kickbacks.
For your cardio, set your treadmill to incline at 10% to 15% and take a long stride to work your hams and glutes more. Start with 15 to 20 minutes each day for a week. Add 5 to 10 minutes the second week.
That should get you started.
God bless and keep training,
Daryl

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