This post is for all of my mommy’s that are at least six weeks postpartum and ready to start working on rebuilding those core muscles. Losing weight after pregnancy does involve nutrition and exercise just as with any weight loss program. A great exercise to regain the connection and strength of the lower abs after having a Cesarean section is the supine draw-in maneuver. The supine draw-in maneuver is a simple, yet effective exercise that will help to strengthen the pelvic floor and lower abs, two areas that usually weakened as a result of having a c-section.
A c-section requires that you get medical clearance before you begin postpartum exercises. Assuming that you have clearance here is a video demonstration of some exercises that will help in getting your postpartum belly back in shape. For each exercise do a 3 sets of 15 reps.
Here’s a bonus exercise that wasn’t included in the video demonstration.
-Supine draw-in maneuver
Begin by lying on your back, with your knees bent and feet flat on the floor. Breathe normally as you gently draw-in your navel down toward your spine. Once you have drawn-in your navel contract your abs then relax and repeat for 3 sets of 15 repetition. The goal during this exercise is to resist moving any other parts of the body while contracting and drawing-in your abs. If this exercise is not challenging enough, consider doing the supine draw-in while marching in place, or while doing the heel slide instead.