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 3: Week 6, Day 1

 

Phase 3: Walking Focus 1
During this phase you will begin walking with baby in the stroller, assuming you have your doctor's appproval.  If not, walk without the stroller. Take it slow and rest as needed. Meditation exercises focus on energizing stagnant energy and revitalizing your core.

 

A. Upright Exercises

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

3 Rounds:

  • Broomstick Good Morning x 20: 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 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 15/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.
  • Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
  • Modified Bird/Dog x 5/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.

 

B. Walking

Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

 

C. Meditation

As a new mom it can be difficult to focus on the present moment. It's easy to get caught up in anxiety about the future or the many things on the daily to do list. Take 10 minutes and stand in Mountain Pose. Breathe deeply and allow your mind to be still as you count 10 breaths. When thoughts or anxieties about the future enter your mind, exhale and start again from 1.

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