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AFTER a C-section, people often wonder what exercises they can do to strengthen their core.
Even if you get the go-ahead from a health care provider, returning to exercise after a C-section can be scary.
While experts say exercise within a few days after an uncomplicated vaginal birth, the same is not true for a cesarean (C-section) birth.
Instead, they recommend getting the all-clear from a health care provider before beginning any exercise.
How long should you wait to start exercising
Doctors advise waiting for six-eight weeks before starting any exercises. Not waiting for your body to recover fully can have disastrous consequences such as:
Heavy postpartum bleeding
Muscle and joint injuries
Opening up of surgical incisions
So, get a first-hand opinion from your doctor before hitting the gym again.
Tips for reducing belly fat after C-section
Working out your belly fat may seem daunting but we assure you, it’s easily achievable with these tips:
Get a massage
Two weeks after delivery, you can safely get a post-pregnancy massage.
These massages break up belly fat and help to lose fluids from the lymph nodes, thereby reducing your waistline.
However, avoid the abdominal area during the initial days, and focus only on the back, hands, and legs.
Four weeks after delivery, when the scar tissue starts forming, the abdominal area can be massaged without pain.
Move your body
A C-section cuts through some of your stomach muscles, resulting in a pouch of fat on your tummy.
This causes stress on your abdominal muscles and pelvic floor.
So, it’s important to wait for six-eight weeks before you attempt heavy exercises.
Walking is a low impact exercise that burns calories safely. Go for a walk with your baby at least thrice a week.
Eat healthily
All new mothers need a lot of energy when they’re lactating.
Make sure your diet is rich in carbohydrates, low in fat and loaded with sufficient vitamins and minerals.
Avoid sweets and items that have saturated fats like ghee, fried foods, butter and aerated drinks.
Eat more fruits, vegetables and lean protein.
Keep a food log and record the foods you eat in a day and its calorie count. This will help you stick to your defined portion size.
Bind your tummy
You can do tummy binding after the incision fully heals. In this, the tummy is tied up with a muslin cloth which looks like a bandage. Tummy binding is believed to push the stomach in.
Breastfeeding
This is one of the easiest ways to lose belly fat.
Breastfeed your baby for six months after a C-section.
Not only does breastfeeding burn about 500 extra calories a day, but it also releases the oxytocin hormone that stimulates uterine contractions, and helps your uterus get back to its pre-pregnancy size.
Drink lots of water and fluids
Drink plenty of water post-delivery.
This will not only help to maintain the fluid balance in your body but also burn the excess fat around your waist.
Lemon water is a good home remedy to detox and reduce your weight.
You can mix lemon juice and honey in lukewarm water and drink it once a day, preferably in the morning.
Get adequate sleep
One of the ways you can achieve your sleep and tummy goals is by getting a minimum of five hours of sleep. This will also improve your emotional health.
Be patient
Once your baby is born, the hormones in your body alters, contracting your uterus.
It takes the uterus at least six to eight weeks to return to its original size.
Therefore, you should allow your body some time to heal and let it come back to its original form. – parenting.firstcry.com.
Online Reporter