The goal of these workouts is to begin the slow process of healing after a c-section. The workouts are posted three times a week and focus on three critical aspects of recovery:

 

  1. Restoration of the Abdominal Muscles
  2. Meditation
  3. Re-conditioning the Body With Regular Walking

 

These workouts are intended for women who are still in the first eight weeks of recovery post-cesarean. You can start the routines as early as two days after your c-section. The goal of this cycle is to get you to a point where you are comfortable walking up to one hour at a moderate to brisk pace with a stroller. There are four two-week phases and you will gradually increase the length of walks and amount of exercises during each week.  Each workout includes a short meditation practice to help you process your birth experience and adjust to the mental and emotional demands of caring for a newborn.

 

If you experience pain at the incision site at any time during these exercises, stop immediately. Feel free to modify the workouts as needed and increase or decrease the intensity as you feel comfortable. Congratulations on the birth of your baby and best of luck in your recovery!

 

Phase 2: Week 4, Day 1

 

Phase 2: Upright Exercise and Walking Focus
This two-week phase focuses on reconnecting with the transverse abdominal muscles while also transitioning into upright exercise. You will work up to 35 minutes of walking each day. In meditation the focus is healing, accepting the changes that come with the birth of a new baby, and reconnecting with your breath.

 

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

  • Broomstick Good Morning x 10: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
  • Leg Raises x 20/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
  • Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
  • Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

 

B. Walking

  • Walk for 12 minutes, rest for 3 minutes, then walk 12 more minutes.
  • Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes.

 

C. Meditation

Take some time at the end of the day to tune into any stress you might be carrying in your body. Sit quietly and take ten deep breaths. With each breath, identify areas of stress and tension and try to release the tension with your exhale. Conclude this meditation with the Neck and Shoulder Release Practice.

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