QuestionI just had my first child on Dec 30 by emergency c-section (his head was too big to drop enough) I have been up and about since the day after he was born and going up and down stairs with no problems. I had a check up with my dr and he said everything looks good. When can I start working out again? I have about 40lbs to lose to get back to pre-preggo weight. I was 125lb before I got preggo and ended at 182lbs...now weight 165lb. My stomach is like a flabby sack now...when can I do crunches? Any info would be great! Thanks.....ps. I don't know if this matters but I am 25 years old and am breast feeding.
AnswerSince you are less than six weeks post-C, there are activities that you should avoid, as well as some basic fitness activities that are safe.
Don't do any heavy lifting or carrying, avoid impact exercises like jogging and step-aerobic, and NO CRUNCHES (more about that later).
You can start fitness walking with you baby in a stroller, not in a front pack. After about 6 to 8 weeks post-C you can fitness walk with your baby in a front pack. Aim for a minimum of 30 minutes on most days of the week.
For your abs, you can start to strengthen your deepest abdominal muscle, your Transverse Abdominis, or TvA. This is your body's internal "girdle" and when contracted, compresses the abdomen. You can also do "Belly Scooping" a special postpartum isometric contraction in conjunction with a pelvic tilt.
Crunches can actually do more harm then good in the initial postpartum period. New moms should always recondition their abs from the inside out. This is key for abdominal flattening and shortening, as well as establishing functional stability and core strength.
To find out more about postpartum reconditioning and "Belly Scooping" go to: http://befitmom.com/abdominal_reconditioning.html
To learn two safe prenatal/postpartum TvA exercises that you can do now go to: http://befitmom.com/strength_training.html
and scroll down to the bottom of the page.
