Post c-section mamas

Loriwebs
Loriwebs Posts: 32 Member
in Fitness and Exercise
I am 6 weeks post c-section and have the ok from my doctor to workout. I do walking and my elliptical for cardio. My stomach muscles have literally separated and are super weak. I can barely do one cruncher due to the separation. Anyone have any advice on how to shed this tummy chub!? Any tips on how to start without hurting my stomach?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Anyone have any advice on how to shed this tummy chub!?

    Are you referring to the fat? To lose fat, eat fewer calories and do any vigorous exercise often. We can't choose where we lose fat. For an explanation, Google "spot reduction myth".

    As far as the ab muscle separation, are you talking about Diastasis recti?
  • abbylg1983
    abbylg1983 Posts: 177 Member
    I had a c-section in 2011. It did seem like it took a long time for my stomach to go back to normal. I don't recall doing any particular exercises to get rid of it- I think I just had to wait it out. 6 weeks is not very much time yet. Walking and elliptical are good exercises to ease back in. The most important thing I think is good nutrition. Make sure you are eating well. If you are breastfeeding I don't really want to tell you to cut your calories back but you can make sure you are making healthy choices.

    Once I got really into exercise (probably about 6 months after I had my baby) I found that push ups and planks were far more useful for tightening up my midsection then crunches were. I don't think I've done a crunch since the late 90s when Britney Spears credited them for her abs. Be really careful though- I pulled a muscle around my incision last year doing pull ups and it hurt like hell. The doctors actually thought it was a hernia or torn muscles from the c-section, but it was just a pulled muscle. It took about a week to heal.

    My friend gave birth to twins (not a c section) a few months back. She's still breastfeeding and burns something like 2,500 calories a day, not even exercising. Her arms and legs are like twigs, but she still feels like she has a huge gut. Sometimes these things just take time.
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    I personally didn't attempt a sit-up/crunch exercise for a few months. I finally stopped looking "pregnant" after about 6 months, and I've never had a flat stomach so I didn't have any illusions that it would completely go away.

    I tried running once cleared from the doctor (at 8 weeks) but that was a disaster due to nursing and the "pains" associated with that. I resumed activity around 4 months postpartum as that's when I stopped nursing/pumping.

    Honestly take it easy and ease into the workouts. You were pregnant for 9 months, your body can take about that amount time to "bounce back" to pre-baby shape.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    C-Section Mom over here... 6 weeks isn't a lot of time, I personally would wait longer to do anything drastic and continue to walk for a few more weeks. It took nine months for your baby to grow inside you, it's going to take atleast that long for everything else to go back to normal including the pooch. Don't just do crunches and ab moves.. start lifting heavy weights, eat at a slight deficit. Play with your baby and have patience.

    As mentioned above, planks, push ups are great for strengthening the core. Work your way up.. you may only be able to hold your plank for 30 seconds but it gets easier the more you do them. Push ups can be done on the knees until you can do full out military style push ups.
  • charleigh78
    charleigh78 Posts: 247 Member
    I think 6 weeks is too early for heavy ab work. You might set yourself back in the long run. I would stick with walking and whole body exercises for now. Give it 3 months or longer before focusing on core work. Just my opinion. It took me 6 months to be able to pick up pilates/yoga again.
  • ktkdmommy
    ktkdmommy Posts: 95 Member
    Here is a good light workout for anyone that has just had a C-section or abdominal surgery. They have a lot of other videos as well and they are all rated by difficulty on levels 1-5. just do a search for anything between 1-3. since you are only 6 weeks out, making sure you dont do anymore to damage your body is so important.

    http://www.fitnessblender.com/v/workout-detail/Postnatal-Workout-or-Post-Abdominal-Surgery-Workout/co/
  • Dboggs166
    Dboggs166 Posts: 55 Member
    I completely understand how you feel. I had my second c section six months ago and I was really anxious to get in shape. You spend nine months feeling like there are so many things you can't do that I couldn't wait to get back to normal. I waited eight weeks and then started Jillian Michaels 30 day shred. I started slow and listened to the limitations of my body and it was perfect for me to gain my strength back. IMO there is no reason to wait several more months to start working on your strength and excess weight as long as you are cleared from your doctor. I was not an avid exerciser before my pregnancy but I am now because I love how heathy I feel now. Set realistic goals, you won't get a flat stomach any time soon, but you can start work as soon as possible becoming a strong and healthy momma. Congratulations on you new baby!
  • victoria_1024
    victoria_1024 Posts: 915 Member
    I didn't have a c-section, but after giving birth to my 3rd baby my midwife did tell me I had some separation as well. I found some really helpful crunch-free ab exercises. They are pretty gentle and I think you could do them soon, although I agree with others that 6 weeks may not be enough healing time and you should start really slow.

    http://inspiredrd.com/2012/06/dear-diastasis-recti-im-so-over-you.html

    ETA you are actually not supposed to do crunches when you have the muscle separation. It can make it worse rather than better!
  • Loriwebs
    Loriwebs Posts: 32 Member
    Thank you for the advice everyone! I'm keeping my workouts slow and simple for now (mostly walking) I wasn't planning on starting anything too difficult for several more weeks to avoid injury to my tummy.

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