Core strengthening after c section

[Novella12]

I had a c section 3.5 weeks ago and am now starting to feel much more human! I'm looking forward to restarting an exercise regime (I want to do couch to 5k, hopefully starting around 8 weeks) but in the meantime I've noticed that my core is really weak. What gentle exercises can I do to start building my core strength?

I'm walking each day, gradually increasing distance.

Have a look for short post-natal pilates videos. (I suspect my DVD is out of date now!)
You need to be careful not to push your abdominal muscles apart which rules out a lot of common abdominal exercises such as crunches.

Take it gently, pregnancy plus a CS is a lot of healing to do.

I wouldn’t be doing anything 3.5 weeks post c-section. It is very early. Please wait until 6 minimum and then I’d say attend a good quality Pilates class with an instructor who understands your post natal needs, ideally someone with a physio background (there is a big crossover of physios running Pilates classes). Congratulations on the birth of your little one

None before 6 weeks at the absolute earliest.

My trust still does a short visit from a physio after birth, there are a few safe things - proper Kegels, stomach vacuums and one that I don’t know the name of… maybe try a few searches for post-natal physio/exercises, see if any NHS trust has uploaded theirs.

I had keyhole surgery to remove my gallbladder and was surprised afterwards to find just how much core involvement there is in everyday movement. A CS is obviously so much more invasive than that. My PT kept me off any core-specific exercise for 12 weeks. I suggest you be as active as you can be, but be very aware of your core. Engage it as necessary to support your other activities but be very wary of doing anything that will challenge it directly and go carefully when you start again.