After giving birth – natural or C-section - your body needs to recover in a minimum of 6 weeks. This all depends on how your birth was and how your recovery is going. Mosly with C-section the recovery takes a little longer (8-12 weeks) than natural birth because of the scar healing.
With the minimum recovery in mind, I’ll tell you which week you’re allowed to do which exercise. But it can also be a little later what is totally fine. Best is to listen to your body and take your time, DO NOT rush anything, because damage or instability can have long term to lifetime consequences.
So here we go:
Week 1: rest a lot. Just focus on learning from the doula, eat well and sleep well. What is a challenge already with the nights. But any nap in between that you can take, take it. Try to avoid the stairs as much as possible and if you need to then take your time walking it.
Slow walks max 5 minutes at the time.
Week 2 & 3: Everything stays the same, but you can slowly increase your walk to 10-15 minutes. Also, you can start doing breathing exercises. Meaning tries to pull your belly inwards without contracting your abs. The best way to do this is lying on the floor or in bed on your back, legs bent.
When that is going well you can increase the challenge by lifting your leg slowly and putting it back on the floor (alternating).
Week 4 & 5: slowly you can increase your core exercises to contracting your crore and holding it for 3 seconds. Challenge yourself even more and start doing the reversed bird dog exercise. Increase your walking time to 15-25 minutes, and if you feel well with the walking, you can increase your walking tempo as well.
Week 6: You can add side planks. Start on your knees increasing the time. After you can start doing them on your feet.
Walks up to 30 minutes a day.
But the most important thing to do this week is to go to a pelvis physical therapist to check your pelvis and core muscles. You need to be sure all is correctly back in place and get the green light to slowly start working out in the gym (or other sports) again.
If you have more questions, feel free to ask.
Ciao >_<
Nikita Ramona
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