This 3 part series will explore how to exercise safely and effectively with common pregnancy related conditions to get back into shape after baby and recover from the specific effects of each condition.

Pregnancy is a beautiful thing, but to be honest, it can wreak havoc on your body.  There’s a laundry list of common conditions, injuries and physical complications caused by pregnancy and birth, and these can greatly impact how quickly, and safely, you can bounce back into your fitness routine.

A Cesarean Sections is a common surgery needed to deliver a baby when vaginal birth is not an option. Incisions are made through the mother’s abdomen and uterus to remove the baby from the womb. It is usually performed when a vaginal delivery would put the baby or mother at risk, but recently, c-sections have been performed simply by the request of the mother.

Birth is traumatic enough to the abdomen, but add surgery and an large incision to the mix, and your stomach muscles are begging for mercy. Generally, you can begin doing isometric abdominal contractions right after birth (tightening and holding your stomach muscles without moving your body) to lay the foundation to regain strength without putting stress on your incision. Kegel exercises are another great way to rebuild the abdominal walls and re-strengthen your pelvic floor, which is also weakened after a c-section. Kegels exercises consist of contracting the vaginal walls and holding for a period of time. A good way to learn to do Kegels properly is to stop urination mid-stream. The contraction to stop the flow is a Kegel exercise. Kegels are great to prevent incontinence later in life and increase sexual satisfaction, as well. Win, win, win.

By the 4 week mark, you can usually begin basic ab exercises, like floor crunches and planks to continue to strengthen your middle. Don’t ignore your lower abs, which is what need the most attention after your C-section, and traditional ab exercises don’t hit. Click here for an example.

As far as jumping back into the rest of your fitness routine, it is recommended to wait about 6-8 weeks before intense physical activity.  After that, you should be able to resume your regular routine, as long as your doctor gives you the OK.  Continue to focus on your ab work, and jogging is a good choice for cardio because jogging forces you to hold your abdominal muscles in for extended periods of time, which will further help undo the damage to your abs.  Because you’ve taken so much time off, be careful not to assume you can perform at your same level.  Lighten your weights, lower your cardio and really pay attention to how you feel to avoid injury and strain.

Remember to be realistic. There is no such thing as spot reduction, so your stomach will take a while to return to normal, but it may never be the same.  Exercise to keep your new baby’s mother healthy, not to regain the body you once had.  Having a child is a beautiful thing, and your post-baby body is an amazing symbol of the miracle you created.  Own it, and love it.

Everyone woman and pregnancy is different, so always check with your doctor to see what fitness program is right for you.