How to do sit-ups after a cesarean section

Having a baby is an important thing for every woman. Some people give birth through caesarean section, while others give birth naturally. No matter which method is used, you must pay attention to your own safety. Many women are eager to lose weight after giving birth, so can you do sit-ups after a caesarean section? According to the doctor's advice, a longer time is better. Next, let us learn about sit-ups after cesarean section.

It is normal to have a bigger belly after giving birth. In order to restore the body shape before pregnancy, many people choose to do sit-ups. But how long after a cesarean section can you do sit-ups to reduce the belly?

Gynecologists say that you can do simple exercises such as sit-ups 2 months after a caesarean section.

1. Abdominal crunch training. Lie on your back in bed, bend your hips and knees, keep your back close to the bed, and place your hands on both sides. Contract your abdominal muscles and slowly roll up your upper body until your shoulder blades are lifted. Always keep your head relaxed during the movement and do not forcefully pull your cervical spine forward. The range of motion should keep your lower back from leaving the bed.

2. Abdominal stretching exercises. Lie face down on the bed and place a pillow under your abdomen, or you can roll up the quilt and place it under your abdomen. Tighten your back muscles and lift your body up until it is horizontal. To keep the area below the hips stable, you can use your hands for support to reduce the difficulty of the movement.

3. Back tightening training. Lie on your back on the bed, place a pillow under your waist (you can also use a quilt instead of a pillow), sink your hips, and at the same time, straighten your chest and stretch your abdominal muscles as much as possible. Keep your head relaxed.

4. Back extension training. Sit on the bed with your knees bent and your hands raised in front of you. Bend your spine forward as far as possible, stretching your back muscles.

5. Straight body arm support training. Lie face down on the bed with your elbows bent. Tighten your abdominal, back, buttocks and leg muscles. The posture should be maintained for about 10 seconds.

6. Thigh abduction training. Lie on your side with one leg on the bed. Use the same-side arm to support the body, place the opposite arm on the waist, and bend the opposite leg at the knee and then abduct it. Try to keep your pelvis as stable as possible during the movement.

7. Thigh adduction training. Lie on your back with your back flat on the bed and your hands at your sides. Roll up the quilt and hold it between your legs. Pull your legs together and try your best to hold the quilt.

8. Stretching exercises on the front of the thigh. Kneel on the bed with your hands behind your back. Sit your hips down as far as possible until the front of your thigh is stretched. Most people do not need to stick their buttocks to their heels. They just need to sit down as low as possible to avoid straining their tendons.

9. Stretching exercises for the back of the thigh. Sit on the bed with your legs together and straight. Stretch your arms forward as far as possible until you feel a stretch in the hamstrings. The movement should be maintained for about 15 seconds.

10. Chest contraction training. Lie flat on the bed, bend your legs, put your back directly above your chest, and hold the quilt with both hands. Push up just above the chest, then slowly lower to mid-chest position. The action needs to be repeated 10 to 15 times.

11. Hip tightening training. Kneel on the bed with your legs and hands supported. Tighten your abdominal and back muscles to keep your body stable. Push one leg back and up as far as possible, tightening the gluteus maximus on the same side. Alternate legs 10 to 15 times.

12. Chest stretching exercises. Sitting on the bed, chest out and stomach in. Extend your arms horizontally across your chest, stretching your pectoralis major as much as possible. Keep doing this for about 15 seconds.

13. Hip stretching exercises. Sit cross-legged on the bed. Lean forward as far as possible, stretching your gluteus maximus. Keep doing this for about 15 seconds.

Don't do the above training movements too vigorously, just do them to the maximum extent you can. Don't force yourself to achieve standard movements. The practice time should not be too long, each movement can be about 1 minute. At the same time, you should appropriately limit the intake of fat and sweets to achieve the goal of losing weight and keeping fit.

There are many things to pay attention to when doing sit-ups after a cesarean section, and the movements are quite complicated. Therefore, it is best for pregnant women not to do physical exercise right after giving birth. It is not too late to do it after the body has fully recovered. Of course, pregnant women should pay more attention to diet and eat more nutritional supplements and tonics so that they can recover their health as soon as possible.