Exercise After C-Section: What To Do And What To Avoid

C-section childbirth is a major surgery, and recovery from it takes time. Two key components in the process are adequate rest and gentle, targeted exercise (1). With the right exercise regimen and a disciplined lifestyle, women who have undergone a C-section surgery can heal from the procedure more holistically and regain their normal life very soon. Postpartum exercises not only help rebuild strength and minimize pain but also elevate your mood, making it easier to enjoy the first months of motherhood (2), (3). In this article, we’ll go into details of the most beneficial exercises based on your recovery stage and comfort level. Continue reading to find out!

In This Article

Benefits Of Post-C-Section Exercise
When To Start Exercising After A C-section
Exercises To Do After A C-Section
Tips For Staying Consistent & Motivated
In Conclusion
Frequently Asked Questions
References

Benefits Of Post-C-Section Exercise

After a C-section, new moms face a lot of health challenges like core weakness, poor posture, fatigue, and mood swings, which affect their mobility in their day-to-day life. This is where gentle exercises help restore strength and uplift emotional well-being, supporting overall healing. Let’s take a look at how exactly exercising helps.

– Gentle movement boosts blood circulation, which speeds up the healing process of muscles and fascia (4).

– Light exercise and stretching can enhance spinal stability (5). It also helps with correcting the posture, gives you energy, and prevents weight gain. – Exercising has a powerful impact on mental well-being. It perks up your mood and reduces postpartum blues, helping you feel more present during the early months of motherhood (2).

– An exercise regimen tailored to postpartum needs, whose intensity gradually increases over the weeks, strengthens the core and pelvic floor. This is crucial for remaining pain-free in the long term.

– Maintaining your health and mind with exercise strengthens your body connection and helps build confidence.

Despite every postpartum expert recommending exercise, many new mothers hesitate to get moving — and understandably so. Between the physical discomfort, recovery pain, and baby care, finding the energy and motivation to exercise can feel overwhelming (6). But it is crucial that you do so. In the section below, let’s understand how and when you can start exercising safely.

When To Start Exercising After A C-section

If all things go smoothly, you should be able to go to the washroom on your own and feed your baby with assistance and support pillows. For the first week of postpartum, it is all the movement you do. Your focus at this time should be resting and caring for the wound (7). Change the dressing daily and watch out for signs of infection. Try deep belly breathing while lying down to reconnect with your core.

Over the next week, you can move around the house a little bit. Light walking is okay as long as you feel comfortable doing it (8). Sudden twists, bending, climbing stairs, or weight lifting can set you back. So, move mindfully. Continue taking help while you nurse the baby. When you are sitting down, you can start doing kegels, i.e., pelvic floor contractions.

In the third week, you will start formal exercises. Light walking, stretching, yoga, leg slides, etc. can be helpful. Listen to your body and increase your walking or out-of-bed time as you feel comfortable. Keep doing your kegels and deep belly breathing. This routine continues for the 4th week as well. During these two weeks, the focus is on increasing your movement. If you experience unbearable pain or fatigue, take a step back, rest and recover, and start afresh.

If recovery is going well, try longer and brisker walks on the 5th week. Start gentle neck rolls, shoulder circles, and spine twists to help with the stiffness. Always listen to your body and do some light stretching before doing any exercises. This is the time when you will start to feel better, and you may feel tempted to rush the recovery process – but that can be counterproductive. So, practice mindfulness and continue deep breathing exercises as you remind yourself to be patient and trust your body’s natural healing pace.

Exercises To Do After A C-Section

The purpose of exercising during c-section postpartum is to gently reconnect with your body and gradually rebuild your strength. It is never about ‘bouncing back’ or competing with other new moms to recover faster. So, these exercises are simple and low-impact, whose intensity can be adjusted as per your body’s needs and your pace of recovery. Here are the common exercises that support healing and well-being after a cesarean delivery.

• Walking

Walking eases stiffness, improves circulation, and boosts mood. If you feel comfortable, you can start walking as early as a few days after the procedure. Stroll around the house a few times a day to help your wound heal better. Seek assistance or use a walking stick if that feels more comfortable. As you regain strength, you can increase your pace and duration. Walking is a gentle, full-body activity that you’ll continue throughout your postpartum recovery.

• Belly Breathing

Deep belly breathing helps you feel reconnected to your body (9). It also adds some movement to your mid-region. To do it correctly, sit upright or lie on your back comfortably with your knees bent. Place one hand on your belly and one
on your chest. Breathe deeply with your nose and feel your belly rise. Hold for a few seconds and exhale with your mouth, and feel your belly fall naturally. Repeat this 5-10 times and do this exercise a few times a day. It can help
destress your mind as well as your core muscles. Just like walking, deep belly breathing is a staple for your entire recovery period.

• Kegels

Seated kegels are easy to start even in the early stages of recovery, when progress may not feel visible yet. To do this exercise, simply sit upright with your back supported. Squeeze your pelvic floor muscles as if you are trying to hold back pee, hold the position for a few seconds, and then release fully. Breathe normally throughout the process. Do this 10-15 times, 3 sets a day. This exercise will help strengthen your pelvic floor muscles and boost blood supply to the area, which will improve bladder control, enhance sexual comfort over time, and prepare your body for more advanced exercises (10).

• Leg Slides

Leg sliding exercises may be low impact, but for a postpartum body, they can provide a range of benefits. For example, they engage the core and the lower abs, reactivating them without being too straining. They improve pelvic stability and body awareness post-surgery. You can do them even from your bed. All you have to do is lie down on your back with your knees bent and feet flat on the floor. Gently slide one heel forward, extending your leg along the floor. If you feel any discomfort, do not go all the way. Repeat the same on the other leg. Go slowly and aim to do 5-10 sets as you focus on your breathing. Doing this exercise regularly will prep your body for more advanced exercises. This will also improve your posture and prevent chronic lower back pain.

• Gentle Stretching



When you feel comfortable walking around the house, take it a notch up by doing light stretching. Shoulder rolls, side bends, and neck stretches can ease tension on your spine, easing the movements of your neck, shoulder, lower back, and hips. These stretching exercises can give you relief from the stress caused by breastfeeding or carrying the baby as well.

In addition to these basic ones, you can also try a few more when your body feels comfortable doing them. For example:

– Side Body Stretch:Sit or stand tall, reach one arm overhead, and gently lean to the opposite side. This exercise opens up the ribcage and improves breathing.

Chest Opener Stretch: Clasp hands behind your back and gently pull shoulders down and back. It will counteract the hunched posture from feeding/holding the baby.

– Seated Forward Fold: Sit on the floor, legs extended, and gently lean forward from the hips. Bend knees slightly if needed. It will stretch your hamstrings and lower back lightly.

– Cat Stretch: Get on your hands and knees and arch your back slowly. This position loosens up the spine for better mobility and stretches your abdominal muscles gently.

– Pelvic Tilts: Lie on your back with knees bent, gently tilt pelvis upward, and return. This exercise also engages your abdominal muscles and improves spine mobility.

Knowing which exercises will help you heal is just as important as knowing which common exercises you must avoid in the first few months. We have listed them below.

Exercises To Avoid

• Crunches or sit-ups
• Planks or intense core workouts
• Jumping or high-impact workouts
• Heavy lifting

In short, avoid anything that causes pain, discomfort, or increases bleeding. With some generic discomfort and tiredness always looming over, new moms often find it difficult to stay consistent and motivated. So, we have shared a few tips that may help you find some discipline amidst the physical, emotional, and mental chaos. Check them out below.

Tips For Staying Consistent & Motivated

• Set small, realistic goals — even 10 minutes help.
• Take your baby out in the stroller when you walk to make the experience enjoyable for both.
• Exercise with a partner. Find a community (online or offline) for support.
• Set feel-good goals like feeling stronger, along with number-focused ones like five walks per week.
• Track progress to stay motivated. Use an app on your phone or a calendar on your fridge where you can color-code your achievements and progress.
• Celebrate non-measurable victories like more energy, better sleep, and strength gains just as much as the measurable ones.
• Do not beat yourself up if you miss a goal. Be kind to yourself — caring for a newborn comes with an unpredictable schedule. So, pick yourself up, brush yourself off, and start afresh with new enthusiasm.

In Conclusion

Recovering from a C-section is a deeply personal journey — go slow, listen to your body, and prioritize healing. Incorporating gentle postpartum exercises into your routine can make a world of difference in how you feel, both physically and emotionally. With the right exercises, realistic expectations, and a mindset focused on progress over perfection, you can rebuild your strength, reconnect with your body, and embrace this new chapter with more confidence and ease. Whether it’s a short walk, a few deep breaths, or a mindful stretch, every effort you make contributes to your overall well-being and helps you show up fully for your baby — and for yourself.

Frequently Asked Questions

1. Can exercise affect my breast milk supply?

Moderate exercise does not impact breast milk supply negatively. In fact, it can boost your overall energy and well-being. To have an adequate supply of breast milk, focus on nutrition and regular hydration

2. Should I wear any special support during workouts?

Yes, wear a postpartum belly binder or supportive compression garment to provide comfort and help stabilize your core during light movement (11). Choose breathable, snug options so that it doesn’t suffocate your skin.

3. What kind of clothing is best for exercising post-C-section?

Opt for high-waisted, soft, and stretchy clothing that supports your abdomen
without pressing on the incision. Look for moisture-wicking fabrics and nursing-friendly tops if you’re breastfeeding.

4. Is yoga safe after a C-section?

Yes, postnatal or restorative yoga can be very beneficial. Choose slow, low-impact flows focused on breathing, stretching, and gentle core activation (12).

5. Which exercise should I do after a C-section to reduce my tummy?

After a C-section, the first goal is to gently rebuild strength in your abdominal and pelvic muscles. Weight loss can come later; your core needs time to heal first. Plus, targeted belly fat exercises aren’t effective or recommended early on. Focus on full-body movement, core recovery, and rest. Around 6–8 weeks post-surgery or once you are confident in everyday movements (or whenever your doctor clears you), you can slowly increase the intensity of light exercises like pelvic tilts, deep breathing, and heel slides. Gradually, move to low-impact cardio, brisk walking, and safe core-strengthening moves.