The Best Exercises To Flatten The Stomach After A C-Section

Adjusting to life with a newborn is a monumental task on its own, but when coupled with recovering from surgery, particularly cesarean section (C-section), the challenges multiply. Even after the incision heals, lingering tightness or a sense of disconnection in the abdominal area can persist. Once your doctor clears you for exercise, it’s essential to approach core strengthening cautiously, avoiding strain on the incision and preventing discomfort. These gentle yet effective exercises are tailored to relieve pressure on the abdomen while gradually rebuilding core strength. Remember, always prioritize safety and consult your healthcare provider if you encounter any concerns during your workout routine.

1. Squatting with Chair Support:

Begin by mastering squats with the assistance of a chair. Position your feet at hip-width apart, or slightly wider for added stability. Initiate the movement by hinging at the hips, keeping your chest lifted and shoulders relaxed. Inhale as you lower yourself toward the chair, maintaining a neutral spine, then exhale as you push through your heels to return to the starting position. Engage your core throughout the exercise, focusing on controlled movements and proper form to prevent strain.

2. Side Plank Variation:

Next, let’s target your core with a modified side plank. Position yourself on your elbow, ensuring it’s aligned directly beneath your shoulder. Lift your hips off the ground, creating a straight line from head to heels. Activate your obliques and glutes to stabilize your body, while maintaining steady breathing. For an added challenge, extend your top leg or cross it in front of the bottom leg. Concentrate on maintaining stability and alignment to maximize effectiveness.

3. Wall Squats with Core Engagement:

Using the support of a wall, you will add core engagement into your squats. Stand with your back against the wall, feet positioned slightly away. Descend into a squat, aiming for a 90-degree bend at the knees. Place one hand on your ribs and the other on your belly to focus on breath control and core activation. Inhale deeply, expanding your ribcage, then exhale slowly while engaging your pelvic floor. Maintain this synchronized breathing pattern throughout the exercise to enhance stability and control.

4. Modified Wall Push-Ups:

Traditional push-ups can strain post-C-section, so let’s opt for a modified version against the wall. Position your hands slightly below shoulder level on the wall and lift your heels off the ground. For an added challenge, elevate one foot or extend it away from the wall. Inhale as you lower your chest toward the wall, then exhale as you push away, maintaining a plank position. Focus on engaging your core and keeping your body in a straight line to protect your incision site.

5. Supported Wall Lunges:

Finally, it is time to perform lunges with wall support to refine your core engagement. Stand sideways to the wall with one hand resting on it for balance. Step one foot forward into a lunge position, ensuring proper alignment of your knee and ankle. Inhale deeply as you lower into the lunge, then exhale as you press through your front heel to return to the starting position. Activate your core and pelvic floor throughout the movement, maintaining stability and control.

Postpartum Workout: 5 exercises for after a C-section

By adding these exercises into your routine, you can safely strengthen your core and rebuild your strength postpartum, all while prioritizing your recovery and well-being.

Lose Your Mommy Pooch Workouts

Here is a good series of “Lose Your Mommy Pooch” workouts to heal and strengthen core.

Lose Your Mommy Pooch Plan – Workout #1- heal core dysfunction, strengthen + shape abs postpartum

The first session of the “Lose Your Mommy Pooch” program is focused on healing diastasis recti and strengthening abs for a flat belly and functional core. Designed to be done sequentially, it is beginner-friendly and safe post-C-section. With just a mat needed, the exercises start with breathing techniques and progress to supine marches, wall squats, modified push-ups, and supported lunges. Emphasizing core engagement throughout, it is a gentle yet effective routine for postpartum moms. Each exercise targets core muscles, promoting stability and strength. Commit to this foundation workout for a week or two before advancing to the next session.

C-Section Recovery Plan: Workout #2 – heal and strengthen your body post C-section, postpartum

This C-section Recovery Plan is number two in the series. This is a gentle and suitable for newly postpartum mothers, especially those who’ve had a C-section. The routine includes 50 seconds of work with 10 seconds of rest, allowing you to pace yourself. All you need is a mat. Starting with breath work, it progresses to exercises like bird dogs, glute bridges, squats, and split lunges, focusing on core engagement and strength. Each move is performed with control and intention, promoting healing and rebuilding postpartum.

Lose Your Mommy Pooch Plan – Workout #3 – heal core dysfunction, strengthen + shape abs postpartum

Starting with supine marching and reverse marches, it progresses to double bent leg lifts and dead bugs. It includes cat-cow stretches, bird dogs, and bear planks for stability. Glute bridges and glute bridge abductions work on hip strength. Ending with airplane exercises for the back, it aims to strengthen and rebuild the core. Each exercise emphasizes controlled movement and core engagement.

Lose Your Mommy Pooch Plan – Workout #4 – heal core dysfunction, strengthen + shape abs postpartum

This workout focuses on achieving a flat belly and functional core strength. Prior workouts one through three are recommended before starting this routine. Exercises include supine marching, double bent leg lifts, straight leg drops, bird dog crossovers, bear planks, glute bridges, marching glute bridges, and prone back extensions. Each move emphasizes core engagement and controlled movement. With consistent progression, this program aims to build strength and confidence toward a stronger core and flatter stomach.

Please always remember to listen to your body and adjust the intensity according to your needs. Please never hesitate to consult with your doctor before beginning any new exercise routine like this one.