If you’re at least 6, 8, or even 12 weeks post C section, you’re probably wondering what you can do to regain strength in your core!
Lucky for you, we’re here to recommend 5 of the best post c section core exercises:
- bridges,
- ball squeezes,
- diaphragmatic breathing,
- side planks,
- and clamshells (although many more are also beneficial!).
Like you, most moms in our community love these for working out with diastasis recti. These exercises are great if you want a little challenge after finishing the 2 weeks postpartum exercise routine!
5 post C section core exercises you can do at home
Let’s jump into learning how to do each of these after C section stomach exercises!
Diaphragmatic breathing
Diaphragmatic breathing is one of the most important post C section core exercises because it aids in strengthening the deep core musculature.
It’s simply one of the quickest ways to strengthen the pelvic floor.
Pelvic diaphragm breathing made easy
To begin, ensure you are sitting in a comfortable position. One hand can be on your chest, and the other on your abdomen.
The goal is to feel the diaphragm working – this muscle is just below your lungs and helps you breathe in and out.
Slowly inhale, letting your abdomen expand as your lungs take in air (and the diaphragm lowers). Exhale, contracting your abdomen and feeling your diaphragm move up.
Bridges
Bridges are one of the few poses for a good post c section abdominal workout. They strengthen the core, activate the glutes, and decrease lower back pain.
How to do bridges
To begin, lie on your back with your knees bent and feet flat on the floor. Your feet should be about hip-width apart.
Engage your core muscles and exhale to press through your heels to lift your hips toward the ceiling.
Contract your glutes and pause at the top of the movement, ensuring you aren’t overextending your lower back.
Inhale and slowly lower back to the ground, hovering slightly before repeating the movement for the desired reps.
Ball squeezes
Ball squeezes help engage the inner thighs, activating your deep core musculature and improving hip stability.
While a ball is mentioned here, you can use a pillow, cushion, or yoga block if that’s more comfortable.
Ball squeeze exercise for new moms
o begin, lie on your back with your knees bent and feet flat on the floor.
With your feet about hip-width apart, place a ball in between your knees.
Inhale and engage your core muscles. As you exhale, squeeze the ball between your knees while imagining bringing your rib cage toward your hips.
Hold for a count of 5 seconds, then inhale and release. Repeat as desired.
Modified side planks
Side planks can be modified in several ways in a post C section abdominal workout. If you find that the kneeling version is getting easy, you can straighten your legs.
You can also add more time to the hold, ensuring that your form is correct.
Modified side planks for beginners
To begin, lie on your right side. Your knees should be bent to 90-degree angles and stacked.
Prop yourself up on your right elbow, maintaining space between your head and shoulder.
On an exhale, engage your core and raise your hips off the floor with your weight on your right elbow and right knee.
As you hold this position, your body should be in a straight line from your head to your knees, with your shoulder directly over your elbow.
Hold for 15-30 seconds, then return to the start position. Repeat on the opposite side for time.
Clamshells
Clamshells might seem like an exercise focusing on the glutes, but it’s also helping to strengthen and stabilize your deep core musculature.
Clamshells also increase hip stability, which is necessary for a strong core. If desired, you can make this exercise more challenging by placing a resistance loop around your outer thighs.
How to do workout clamshells
To begin, lie on your right side. Your knees should be bent to 90-degree angles and stacked.
You can rest your head on your right arm. Inhale and keep your feet together. Pn the exhale, open your left knee up like a clamshell.
Pause at the top of the movement, ensuring the core is engaged.
Glutes should be activated as you open your knee toward the ceiling. Inhale and lower your left knee back down. Repeat as desired, then switch sides.
Before doing core exercises after C section
Remember that you just grew and delivered a human. Rest and recovery are crucial!
You can do post C section core exercises after your physician gives the thumbs-up, which can be as early as 6 weeks, although some recoveries take longer.
A C section is considered major abdominal surgery! Start your post C section abdominal workouts after your doctor knows your goals.
Your body will certainly let you know when it’s ready, or on the other hand, when you’ve done too much.
While low-impact activities like walking or swimming benefit health and wellness after a C section, you will also want to begin strengthening your core.
Keep in mind that the core is not just your abs—in fact, it’s made up of muscles that stabilize your hips and spine.
Incorporating post C section core exercises into a regular workout routine will strengthen your lower back, obliques, transverse abdominis, and rectus abdominis, to name a few!
Your ab workout post c section
While movement is key for recovery, a post C section abdominal workout can feel more challenging after a few months of gentle activity.
There’s a reason why we recommend these beginner-friendly 5 C section core exercises.
If you feel pain or discomfort while attempting these exercises, please stop immediately and speak with your physician.
Postnatal physiotherapy is also another good option, especially for strengthening your pelvic floor. These therapists can also recommend exercises if your pelvic floor is overly engaged.
If needed, your OBGYN or primary care physician should be able to refer you to a local therapist.
If you are cleared for stretches, check out our article on the top 5 postpartum stretches for back pain! In the meantime, snuggle that babe, stay hydrated, and rest when needed!
