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(Paid Partnership)](https://www.parents.com/featured/premium/likeamother?utm_source=editorial&utm_campaign=sitewidebanner&utm_content=parents) # 5 Exercises to Try After a C-Section Find out when you can exercise after a C-section, and learn five exercises that will help rebuild your abdominal strength. By [Isadora Fox](https://www.parents.com/author/isadora-fox/) [Isadora Fox](https://www.parents.com/author/isadora-fox/) Isadora Fox is a psychiatric nurse practitioner and former writer for Parents. [our editorial guidelines](https://www.parents.com/about-us-5271079#toc-editorial-guidelines) Updated on June 23, 2023 Reviewed by [Kristin McGee, CPT](https://www.parents.com/kristin-mcgee-7481107) ![Kristin McGee]() :max_bytes\(150000\):strip_icc\(\)/Kristin-McGee-1000-9949bcef7fca4bc19f7271b624c65a4f-e329a8f98f694571bf2efdc6115ac579.jpg) Reviewed by [Kristin McGee, CPT](https://www.parents.com/kristin-mcgee-7481107) Kristin McGee is the full-time working mom of three boys and realizes the value of mindful movement and meditation. She currently teaches yoga and meditation for Peloton. [learn more](https://www.parents.com/about-us-5271079) In This Article View All In This Article - [When Can I Exercise After a C-Section?](https://www.parents.com/pregnancy/giving-birth/cesarean/post-c-section-strengthening-exercises/#toc-when-can-i-exercise-after-a-c-section) - [The Best and Worst Exercises for After C-Section](https://www.parents.com/pregnancy/giving-birth/cesarean/post-c-section-strengthening-exercises/#toc-the-best-and-worst-exercises-for-after-c-section) - [Exercises to Try After C-Section](https://www.parents.com/pregnancy/giving-birth/cesarean/post-c-section-strengthening-exercises/#toc-exercises-to-try-after-c-section) Close :max_bytes\(150000\):strip_icc\(\)/GettyImages-6990958471-5ac68b1fba61770037c84333.jpg) :max_bytes\(150000\):strip_icc\(\)/GettyImages-6990958471-5ac68b1fba61770037c84333.jpg) Credit: Alexandra Simone/Getty After a C-section, people often wonder what exercises they can do to strengthen their core. Even if you get the go-ahead from a health care provider, returning to exercise after a C-section can be scary. But it's worth a try, says Laura Staton, a dancer-choreographer, [prenatal yoga](https://www.parents.com/pregnancy/my-body/fitness/prenatal-yoga-benefits/) instructor, and co-author of *Baby Om: Yoga for Mothers and Babies*. That's because exercise can help your pelvic floor and core bounce back, and it lets you take control of your body. Read on for more information about getting back into exercise after a C-section with information about what exercises to avoid and what exercises to try. ## When Can I Exercise After a C-Section? While the [American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) (ACOG) says it's OK to resume exercise within a few days after an uncomplicated vaginal birth, the same is not true for a cesarean (C-section) birth. Instead, they recommend getting the all-clear from a health care provider before beginning any exercise. A health care provider may give the green light anywhere from a few weeks to a couple of months post-C-section. "It's important when returning to an exercise plan that you consider the level of exercise being performed prior to pregnancy," says Pamela Promecene, M.D., professor and obstetrician with McGovern Medical School at UTHealth/UT Physicians in Houston. Even after your surgical incision is healed, you'll likely still not sleep through the night and have significant fatigue, which can affect exercise tolerance. ## The Best and Worst Exercises for After C-Section That said, not all activities are good for post-C-section. For example, don't do anything strenuous, such as [lifting heavy weights](https://www.parents.com/pregnancy/my-body/fitness/weight-training-while-pregnant/), for the first month of recovery, says [David Colombo, M.D.](https://findadoctor.spectrumhealth.org/physician/profile/545), director of maternal fetal medicine at Spectrum Health in Grand Rapids, Michigan. That includes running and resistance training. And since your core may still be sore, Dr. Promecene says to avoid direct ab exercises after a C-section for four to six weeks. Instead, stick to low-impact exercises like swimming, yoga, and jogging. Also, [pushing a stroller](https://www.parents.com/best-travel-strollers-7371172) is good for developing core strength, she adds. If you are feeling up to it, Dr. Colombo recommends walking and using a stationary bike to start a few weeks after a C-section. And as always, if you're looking to start exercising, always get the green light from a health care provider first, and ask them for workout recommendations. ## Exercises to Try After C-Section Looking for exercises for after C-section? After at least six weeks—and with the go-ahead from your doctor—you can try these moves, which strengthen your pelvic floor and abdomen. ### Bridge The bridge exercise after a C-section firms up tummy muscles. Plus, it strengthens the glutes and lower back, making it an excellent exercise for building back your core strength. How to do it: 1. Lie on your back with your knees bent. 2. Place your feet flat on the floor and place your legs hip-width apart. 3. Slowly lift your butt and back off the floor. 4. Return to the starting position. Do four to eight repetitions. [Your Guide to C-Section Scar Care](https://www.parents.com/pregnancy/giving-birth/cesarean/c-section-scar-care/) ### Modified cobra Cobra is a yoga position that stretches the back. But it also strengthens the pelvis and lower abdomen. The standard cobra exercise begins in a plank, but after a C-section, you'll want to modify it so you don't strain your core too much. How to do it: 1. Lie on your stomach with your palms flat next to your shoulders. 2. Tuck your elbows into your rib cage. 3. Lift your head and neck off the floor, but not so much that it strains your lower back. 4. Suck in your navel as if you were trying to lift your pelvis off the floor. 5. Return to the starting position. Do four to eight repetitions. [The Best Postpartum Yoga Routine](https://www.parents.com/pregnancy/my-body/postpartum/5-yoga-poses-for-postpartum-abs/) ### Forward bend Forward bends can help you regain control of your middle by working your abdominal muscles and back and strengthening your entire core. How to do it: 1. Stand with your feet a few feet apart and your hands on your hips. 2. Extend your arms over your head and bend forward at a 90-degree angle, keeping your back flat. 3. Return to starting position. Do four to eight repetitions. ### Kegels Kegel exercises [strengthen your pelvic floor](https://www.parents.com/pregnancy/my-body/fitness/the-best-pelvic-floor-exercises-during-pregnancy/). These muscles support your bowel, uterus, and bladder, which makes exercising them after a C-section particularly important. According to researchers, toned pelvic floor muscles help you control urinary and fecal incontinence and can make sex more pleasurable. How to do it: 1. Locate your pelvic floor muscles by interrupting the flow of urine. (Note that this step is just to find the muscles; you will not perform the exercise while urinating,) 2. Once you've identified your muscles, contract and release the muscles while you are not peeing. Repeat 25 to 50 times. 3. When you've got the hang of it, contract and hold the contraction for a few seconds. Repeat 10 times. ### Leg slides Leg slides tone your abs and leg muscles. It's a gentle yet effective way to target the muscles of your core. How to do it: 1. Lie on your back with your knees bent, feet flat on the floor. 2. Slide one leg until it's straight and flat on the floor. 3. Return it to a bent position. 4. Repeat with the other leg. Do it four to eight times with each leg. [How to Ease Into a Postpartum Exercise Routine After Birth](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/) 0:59 Postpartum Exercise: Tips For New Moms Updated by [Nicole Harris](https://www.parents.com/author/nicole-harris/) ![Nicole Harris, SEO Editor]() :max_bytes\(150000\):strip_icc\(\)/Parents-Headshots-Nicole-Harris-8522e7d1c485491eb147388e1b9b7c46.jpg) [Nicole Harris](https://www.parents.com/author/nicole-harris/) Nicole Harris is a former Senior Editor of Evergreen & Growth at Parents. She joined the team in 2018 as a Staff Writer and was promoted to SEO Editor in 2021 and Senior Editor in 2023. Nicole is passionate about creating informative, inclusive, and science-backed content that helps families raise the next generation. Her work has appeared in Good Housekeeping, The Knot, BobVila.com, and many other publications. A graduate of Syracuse University, Nicole currently lives in New Jersey with her husband. [learn more](https://www.parents.com/about-us-5271079) Was this page helpful? Thanks for your feedback\! Tell us why\! Other Sources Parents is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our [editorial policies and standards](https://www.parents.com/parents-editorial-guidelines-5270847) to learn more about how we fact check our content for accuracy. 1. [Knowledge and practice of pelvic floor muscle exercises among pregnant women in Enugu Metropolis, Nigeria](https://doi.org/10.1089/whr.2020.0030). *Womens Health Rep (New Rochelle)*. 2020. 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After a C-section, people often wonder what exercises they can do to strengthen their core. Even if you get the go-ahead from a health care provider, returning to exercise after a C-section can be scary. But it's worth a try, says Laura Staton, a dancer-choreographer, [prenatal yoga](https://www.parents.com/pregnancy/my-body/fitness/prenatal-yoga-benefits/) instructor, and co-author of *Baby Om: Yoga for Mothers and Babies*. That's because exercise can help your pelvic floor and core bounce back, and it lets you take control of your body. Read on for more information about getting back into exercise after a C-section with information about what exercises to avoid and what exercises to try. ## When Can I Exercise After a C-Section? While the [American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) (ACOG) says it's OK to resume exercise within a few days after an uncomplicated vaginal birth, the same is not true for a cesarean (C-section) birth. Instead, they recommend getting the all-clear from a health care provider before beginning any exercise. A health care provider may give the green light anywhere from a few weeks to a couple of months post-C-section. "It's important when returning to an exercise plan that you consider the level of exercise being performed prior to pregnancy," says Pamela Promecene, M.D., professor and obstetrician with McGovern Medical School at UTHealth/UT Physicians in Houston. Even after your surgical incision is healed, you'll likely still not sleep through the night and have significant fatigue, which can affect exercise tolerance. ## The Best and Worst Exercises for After C-Section That said, not all activities are good for post-C-section. For example, don't do anything strenuous, such as [lifting heavy weights](https://www.parents.com/pregnancy/my-body/fitness/weight-training-while-pregnant/), for the first month of recovery, says [David Colombo, M.D.](https://findadoctor.spectrumhealth.org/physician/profile/545), director of maternal fetal medicine at Spectrum Health in Grand Rapids, Michigan. That includes running and resistance training. And since your core may still be sore, Dr. Promecene says to avoid direct ab exercises after a C-section for four to six weeks. Instead, stick to low-impact exercises like swimming, yoga, and jogging. Also, [pushing a stroller](https://www.parents.com/best-travel-strollers-7371172) is good for developing core strength, she adds. If you are feeling up to it, Dr. Colombo recommends walking and using a stationary bike to start a few weeks after a C-section. And as always, if you're looking to start exercising, always get the green light from a health care provider first, and ask them for workout recommendations. ## Exercises to Try After C-Section Looking for exercises for after C-section? After at least six weeks—and with the go-ahead from your doctor—you can try these moves, which strengthen your pelvic floor and abdomen. ### Bridge The bridge exercise after a C-section firms up tummy muscles. Plus, it strengthens the glutes and lower back, making it an excellent exercise for building back your core strength. How to do it: 1. Lie on your back with your knees bent. 2. Place your feet flat on the floor and place your legs hip-width apart. 3. Slowly lift your butt and back off the floor. 4. Return to the starting position. Do four to eight repetitions. ### Modified cobra Cobra is a yoga position that stretches the back. But it also strengthens the pelvis and lower abdomen. The standard cobra exercise begins in a plank, but after a C-section, you'll want to modify it so you don't strain your core too much. How to do it: 1. Lie on your stomach with your palms flat next to your shoulders. 2. Tuck your elbows into your rib cage. 3. Lift your head and neck off the floor, but not so much that it strains your lower back. 4. Suck in your navel as if you were trying to lift your pelvis off the floor. 5. Return to the starting position. Do four to eight repetitions. ### Forward bend Forward bends can help you regain control of your middle by working your abdominal muscles and back and strengthening your entire core. How to do it: 1. Stand with your feet a few feet apart and your hands on your hips. 2. Extend your arms over your head and bend forward at a 90-degree angle, keeping your back flat. 3. Return to starting position. Do four to eight repetitions. ### Kegels Kegel exercises [strengthen your pelvic floor](https://www.parents.com/pregnancy/my-body/fitness/the-best-pelvic-floor-exercises-during-pregnancy/). These muscles support your bowel, uterus, and bladder, which makes exercising them after a C-section particularly important. According to researchers, toned pelvic floor muscles help you control urinary and fecal incontinence and can make sex more pleasurable. How to do it: 1. Locate your pelvic floor muscles by interrupting the flow of urine. (Note that this step is just to find the muscles; you will not perform the exercise while urinating,) 2. Once you've identified your muscles, contract and release the muscles while you are not peeing. Repeat 25 to 50 times. 3. When you've got the hang of it, contract and hold the contraction for a few seconds. Repeat 10 times. ### Leg slides Leg slides tone your abs and leg muscles. It's a gentle yet effective way to target the muscles of your core. How to do it: 1. Lie on your back with your knees bent, feet flat on the floor. 2. Slide one leg until it's straight and flat on the floor. 3. Return it to a bent position. 4. Repeat with the other leg. Do it four to eight times with each leg. 0:59 Postpartum Exercise: Tips For New Moms