Fitness plan for post C-section mom?

shaunnapple
shaunnapple Posts: 3 Member
edited December 19 in Fitness and Exercise
I had a c-section 10 months ago (was my second c-section) and I’m starting to try to get my body back in shape. I have back pain due to weak abdominal muscles and burning pain in my incision site when I cough or move certain ways (healed really quickly but I guess there was scar tissue?). I’ve lost about 35 pounds since having the baby, but am still 60 pounds over my goal and weight is beginning to plateau despite consistent strict calorie counting. Anyone been in the same boat and had success with anything in particular? I’m great at nutrition but clueless with fitness.

Replies

  • puffbrat
    puffbrat Posts: 2,806 Member
    I had a c-section 18 months ago. Yoga and lifting heavy have been the biggest help to me to build my core back up. If you do get into weight lifting though, remember that lifting heavy just means heavy for you. I take it very slowly starting with low weight to perfect my form and protect my weak core, especially the lower back. My lower back pain improved significantly after only 3 sessions of weight lifting. The yoga is great for working stability muscles, regaining flexibility, and stretching out sore muscles. Pilates and swimming would probably great alternatives as well.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    3-4 months after my second c-section I started X-TrainFit at Home. It’s a dvd workout program that emphasizes strength training.

    A couple months after that I started going to a gym and doing Stronglifts 5x5.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    Chef_Barbell wrote: »
    Look up diastasis recti and make sure you dont have that before starting core work.

    ^ Definitely check for this. I didn’t have it, but it’s possible after any pregnancy and core exercises can make it worse.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I had surgery that was a touch more evasive than a C section but the same situation other than my incision was from my belly button down to my pelvic bone.

    I just built my strength with squats and dead lifts and eventually I rebounded my core back though I'm a athlete and respond to training very well.
  • j010219
    j010219 Posts: 20 Member
    If you've lost weight already and starting to plateau, first check if you need to recalculate your calorie intake to create the deficit you need to keep losing.

    As far as exercise go, as others mentioned check for diastasis recti, and start a routine you enjoy. How long do you have to workout, how many times per week, are you going to workout from home, at the gym or outdoors?

    I used to go to the gym but since having children, I work out at home instead and I have a good library of workout dvds which I love to use in rotation. Works for me because that's what I like to do and it keeps me consistent because I have no excuse not to do it.
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