Post C Section fitness

[Starlive22]

Just after a bit of advice really! Had a c section 4 weeks ago with my first beautiful baba and just interested really to see others experience re: getting fit. The hospital were quite vague about what I can and can't do and when. They said no heavy lifting for 6 weeks but I'm just curious when and what anybody did to get back to fitness.

I was very fit before the pregnancy and I gained a lot of weight. I feel so unfit, out of breath walking up the stairs so know I need to get fit!

I've started off by having gentle walks, don't want to do myself any damage of course, but wondered when the best time to do any running/yoga/bike riding etc would be safe.

Thanks in advance for any advice

Also just any post-pregnancy fitness tips would be appreciated, not just c-section!

Bumpy bump!

No advice, but I'm watching with interest! I'm having a c section tomorrow with my first DC. I was not active before the pregnancy, but I'm keen to get active ASAP so I can run around after her and be a fun mum, not a chunky, out of breath mum wearing leggings and baggy dresses!

Oh wow all the best for tomorrow! How exciting! Have you had a c section before?

That's exactly my thoughts about being unfit. Don't want to just be an out of breath Mum, and that's definitely me at the moment!

@NellythePink sorry it clearly says in your post with your first child! Blame the night feeds and baby brain!

I was also pretty fit before my pregnancy, managed to stay active throughout and had a c section. I took it very easy for the first six weeks, then did some gentle walks with the pram to build up stamina. I started running again at 12ish weeks, but only short runs, and pushing the buggy. I think I got round to proper cycling around four months (tried mum and baby spin classes before this but my baby hated them and I spent the whole class sitting at the back breastfeeding!). I definitely got my full fitness back again, even with the challenges of childcare. My pelvic floor is not quite the same though so some high impact stuff is less appealing!. Now 25 weeks with my second pregnancy and hoping to bounce back again after a second c section. Good luck, and be kind to yourself in the early days. Don’t try to do too much too soon.

I loved getting back into riding after I had my baby, took around 6 months for me to really get back into, go with how your feeling really and do it when you feel comfortable. Also great for the summer to take the baby out too (when there a bit older), my eldest loves riding his bike with little on a child seat on my OH bike.

I didn't have a c section but I took it easy after the birth. I did CrossFit modifies until 7 months pregnant then Pilates towards the end of my pregnancy. I got a qualified post partum coach to train me once I got back into fitness. I've completely healed now and can jump and run.

I used to run a lot - can’t at the moment due to pelvic issues from pregnancy and being pregnant again, but... I’d say it took about six months minimum for me to feel ok enough to have been able to (if I could have.) it took me about two years to feel completely recovered from pregnancy 1.

Do NOT push it. Your recovery needs those first few weeks of rest. It is really really important. I found even small stuff like loading the laundry made me bleed a lot in the first 2 weeks. Take it really slow and stay within your limits. Don’t push the limits.
Take care of the scar, and do strict infection control beforehand (clean sheets washed on hot for the night before, bob you and dh need to scrub thoroughly before bed and in the morning.)

I went back to the gym, taking it very very gently, at 12 week. Smallest weights, 2 min test run etc.
Just listen to your body and stop the moment it doesn't feel quite right.

And maybe double up on sports bras if your still bf. Mine had gone down in size by 12 weeks but felt like dolly Parton when I ran.

I was given some really basic exercises by the hospital like lying on your back and pulling your core through your bellybutton type thing. They said that was okay as soon as I felt up to it. Then gentle walking building up to charging everywhere with the pram. About six months afterwards I started pilates and running again. Had an emcs with ds and will be having another one in June.

I did my first run after 13 weeks and apart from being very out of breath I had no discomfort. Initially tried at 9 weeks because I'm an idiot and had pain during and after and had to stop. Definitely don't rush things!

Thanks so much for replies. I'm guessing looking at this that maybe it's walking up u til about 12 weeks and maybe build up gently after that? I wish I could have kept fitter during pregnancy but was on bed rest for 3 months so really lost my fitness after that.

Thanks for warnings too, it's so easy to think 'oh I feel fine' and maybe push things a bit too far. Don't want to be over eager but just really enthusiastic about feeling back to my normal self!

I have always restarted light running around 7/8 weeks after my sections and gradually built up from there. I ran a half marathon 5 months and a marathon 10 months after section number 4. Start out taking it easy and if its too much stop, dont be tempted to do too much too soon or you will set yourself back massively.

I loved going to a circuits class with my baby, and went back after my 6 week check (I had ELCS). They pile the babies in the middle and you exercise around them at your own pace/level - super cute and fun too.

You could try googling One Fit Mama, they're national.

Thanks everyone! Sounds like slow and steady will be the way to go. I just can't get over how unfit and weak I feel, like weak and flabby haha! Just walking round the park feels like I've walked miles and miles.

Guess I'll just have to build up slowly, can't wait to start running again but at the same time can't imagine how out of breath I'll be! It's crazy, in my mind I'm still the same as before but I'm really really not in reality!!

I worked up gently after mine. Between SPD, a long labour with EMCS and other complications, I was really unfit, as in walking to the postbox and going to bed to recover. It was only about 50m!

So I started with walking and gradually added a little distance at a time. At about 6 weeks I added in a postnatal pilates DVD. At 10 weeks a buggy fitness class. I felt a bit fragile and self aware for about 3-4 months. At 5-6 months I felt ready for a mainstream fitness class.

With any pregnancy the adominal muscles separate. They should return together over time, but can stay in a weak open position. Google diastasis recti to find out how to check it and exercises to bring it back together. Rushing back to adominal work such as crunches/ sit-ups encourages an open position.

Also ligaments can be more loose, particularly if breast feeding, so the risk of injury due to over stretching and less stable joints can be increased.

Oh gosh I googled it, had never heard of it! Thanks very much for the heads up, I was kind of thinking of going straight back to sit ups but seems like that would be a bad idea.

It's so odd to be so unfit, in my mind I'm still the same person who can run about but just walking up the shop is like a major exertion. It's so odd too that I still look pregnant! I didn't mind of course when I actually was pregnant but not so keen on the 'bump' look now she's in the pram 😱

I guess slow and steady will be key, but watching the London Marathon today has got me wanting to get out running!

Do NOT start running or anything high impact again until you’re fully OK. Your ligaments may continue to be a little loose for quite some time. It doesn’t snap back instantly and a minority of women it doesn’t snap back at all.
The restore your core program gets good feedback, it’s really important to Make sure your abs are not separated before you do anything more strenuous. Pilates, basic cardio etc are all good but work up slowly.

I’m on my last pregnancy and again suffering with loose ligaments and joint pain and generally feeling utter shit. My goal is to get back running again and to a level of function and fitness I had pre kids but after pregnancy 1 and what that did to my body I’m well aware that’s a goal that could take a year or two. Hopefully you’ll ping back quicker, but listen to your body because it really does keep score.

I don’t think there is a set time as everyone is different, just listen to your body and start very slowly.

I started running 7 weeks post c section. I made sure I walked the route with the buggy 24 hours before to see how I felt and just built the distance up gradually.

I wasn’t a runner pre pregnancy but wanted some me time after spending all day with baby!