The first step is to give your body time to heal. For the first few weeks after a C-section delivery, you should focus on rest and recovery. It is a surgical procedure and your incision needs time to heal.

If you had a routine vaginal delivery, your recovery time will likely be shorter, but your core muscles may have still been stretched and weakened during pregnancy, so it’s important to also get the green light from your doctor before you start exercising.

If you have complications such as diastasis recti (abdominal muscle separation), pelvic floor dysfunction, sciatica, organ prolapse or incontinence (urinary or fecal), you will initially need to focus on pelvic floor therapy when strengthening your core.

Once you have permission to begin exercising, your physiotherapist will guide your recovery with specific exercises to regain your strength and stability.

Safe core exercises

Higher intensity activities, such as running or weight lifting put too much strain on the pelvic floor and abdominal muscles. These activities are usually not appropriate to start doing within 3 months, or up to 6 months, after giving birth.

The first and most important exercises after giving birth are to train and strengthen your core. These activities provide good blood circulation to the pelvic region and re-train the pelvic floor and abdominal muscles without overloading them.

We often think of the “core” as just your abdominal wall, but it’s actually a group of muscles that include your abdominals, pelvic floor, lower back, and respiratory diaphragm. They all play a crucial role in stabilizing your body from all sides.

Types of exercises

Diaphragmatic breathing

Diaphragmatic breathing is the first exercise you can do to reconnect with your core after labor. Holding your breath may keep your abdominal and pelvic floor muscles tense, preventing optimal contraction of the pelvic floor muscles. In addition, diaphragmatic breathing helps expand the tight tissues around your C-section scar which will help minimize scar restriction. Diaphragmatic breathing can be done in any position, including lying down, sitting or standing. However, it is recommended to start while lying down.

Transverse abdominis contraction

The transverse abdominal muscles are the deepest layer of your abdominal wall. A good way to exercise these muscles after childbirth is to tighten the pelvic floor muscles, also called a kegel, because these muscles work in synergy with the pelvic floor.

Inner thighs

Squeezing a yoga ball or soft pillow with your knees will contract your inner thigh muscles and help activate your pelvic floor and transverse abdominal muscles. This exercise with the ball is a simple and effective way to activate your core. You can do it lying on your back or sitting with your feet on the floor.

Glutes and lower back

During pregnancy, your gluteal muscles may flatten and shut down due to postural changes. By learning to activate these muscles and contract them with your deep abdominal and pelvic floor muscles, you can stabilize your core and begin to regain your hip and pelvic stability. The Bridge is done while lying on your back, with your legs bent, thrust your hips upwards and squeeze your buttocks.