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Effective Ways To Reduce Tummy After C-Section

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Reducing your tummy after C-section is about not just looking good but also your health. So gently massage your stomach to break up the tissue. Take up these light exercises to tone your tummy and get it in good shape. Know that it is important to focus on your health as well post the procedure and not just the baby's.

A caesarean section is typically performed when complications with pregnancy make traditional vaginal birth difficult, or puts the mother or child at risk. This is a major surgery, as a horizontal incision is made right through the abdominal wall and the uterus.

What Happens In A C-Section

As a result of cutting through the tissue and sewing it back together, scarring occurs, which affects the ability of the muscles to contract properly and results in a loss of abdominal stability for the mother.

Our bodies are made up of fascia, connective tissue, primarily collagen, and interconnecting pathways of nerves. Scarring can directly affect the functioning of the neuromuscular system by sending abnormal signals to the brain.

During healing, new collagen fibers grow in random patterns, which can form adhesions that attach to muscles, bones, tendons, and even organs. This causes an abnormal pull on the fascial network and can disturb proper function.

Thomas W. Myers, author of Anatomy Trains, Myofasical Meridians for Manual & Movement Therapists, describes a disruption in the fascial network as a snag in a sweater. The tug on the fascial net is communicated across the entire system.

Ways To Reduce Tummy After C-Section

It is important to decrease scar tissue when retraining the abdominals after delivery. Once you have permission from your doctor, usually at the 6-week mark, you should start gently massaging the area to break up the tissue and encourage oxygen inflow and toxin outflow.

You can do a massage lying down on your back or seated in good posture.

Use your fingertips to move the tissue up, down, side-to-side, and also in little circles. Try to gain movement in the direction the tissue tends to want not to go and gain more mobility in the stiffer areas.

Once you massage your scar for several minutes, concentrate on deep breathing and a long exhale. Then, you can progress to some light abdominal training to bring awareness to the area.

NOTE: Do not do crunches! This will not help you to regain intrinsic core stability. Instead, try heel slides and ball roll-outs.

Abdominal Training To Reduce Tummy

1. Heel Slides

  • Begin by lying on your back with knees bent.
  • Extend one leg by sliding the heel out along the floor and then back in to the starting position.
  • Use your breath and maintain a stable neutral spine.

2. Ball Roll-Outs

  • Begin by lying on your back with your feet up on a stability ball with bent knees.
  • As you press the ball away from you, engage your abdominals and maintain a stable neutral spine and then pull the ball back into the starting position.

When it is time to get up off the floor, don’t try to get straight up, always roll to your side first.

Ashley Whitson

Ashley Whitson has over 10 years of experience working with people of all ages and ability as a personal trainer and a group fitness instructor. She is an American Council on Exercise (ACE) Certified Personal Trainer, Pilates Instructor certified through the Kane-Kinected Pilates Center, Functional Movement Systems (FMS) Professional, NeuroKinetic Therapy (NKT) Practitioner, Pre/Post Natal Exercise Specialist certified through The American Fitness Professionals and Associates (AFPA), an Instructor of the Martha Graham Dance Technique through the Martha Graham Dance Center, and holds a Bachelor of Arts Degree in Dance from the University of Massachusetts Amherst. Ashley has appeared in several publications as a fitness model and is a writer for The Epoch Times.

Ashley Whitson

Ashley Whitson has over 10 years of experience working with people of all ages and ability as a personal trainer and a group fitness instructor. She is an American Council on Exercise (ACE) Certified Personal Trainer, Pilates Instructor certified through the Kane-Kinected Pilates Center, Functional Movement Systems (FMS) Professional, NeuroKinetic Therapy (NKT) Practitioner, Pre/Post Natal Exercise Specialist certified through The American Fitness Professionals and Associates (AFPA), an Instructor of the Martha Graham Dance Technique through the Martha Graham Dance Center, and holds a Bachelor of Arts Degree in Dance from the University of Massachusetts Amherst. Ashley has appeared in several publications as a fitness model and is a writer for The Epoch Times.

Post a Comment
Adepa
Adepa 5pts

10 months after C-Section. Can you start now

Shubs Raikar
Shubs Raikar 5pts

Become soul Conscious, leave body consciousness

Bex Groebner
Bex Groebner 5pts

Yikes. These recommendations are likely to worsen diastasis. Please see a provider who knows shat theyre doing!

Jess Little
Jess Little 5pts

Samantha Greenspan I didn't read the article but thought maybe you would be interested

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Ayza Kashif
Ayza Kashif 5pts

I also want to reduce weight plz some diet plans

Chrissy Windley
Chrissy Windley 5pts

I haven't been able to get rid of mine, and now that my uterus is enlarged and always bulging and hurting there, I probably won't ever. I'll lose weight everywhere except that one little bulge. :(

Stacey Hoskow
Stacey Hoskow 5pts

I have to get rid of this Ayurveda...I like...but why SO MANY POSTS!!????

Ayurveda
Ayurveda 5pts

Refer to the link! Shruti Joshi Chaudhari

Ciara Phelan
Ciara Phelan 5pts

Lisa Kearney Fetherston not that you need this but if u wanna have a read xx

Kavi Kaushik
Kavi Kaushik 5pts

All of your given link take adv app download page, it is hard to read full post

Ayurveda
Ayurveda 5pts

Alma Almagoodness Ettner It's great to love yourself the way you are! :)

Sonia Aj
Sonia Aj 5pts

Thanks much for this post \U0001f60a

Sarah Bright
Sarah Bright 5pts

I just tagged you because I remember you use to complain about it. Sorry. I love you the way you are regardless.

Alma Almagoodness Ettner
Alma Almagoodness Ettner 5pts

I call it the mommy curves. I'm proud to look different. I don't need a slender body to impress anyone. I am who I am with my tummy fatness and everything else \U0001f601

Anai Barangan
Anai Barangan 5pts

Twin C-section? Only plastic surgery. Absolutely everything else has been tried in the past except that. Just don't think I will ever do it. Too old and mature to believe being loved by others depends all on your looks and your body. All who do, especially for men my age too, can keep fooling themselves if they wish to.

Britney Marie
Britney Marie 5pts

Ridiculous. How about be proud of it, you housed another human being? Always about shame after birth due to body changes. Always.

Patricia Casey Olsen
Patricia Casey Olsen 5pts

Are these the only types of exercises recommended? What about plank and boat pose?

Laura Rau
Laura Rau 5pts

"A" c-section...? How about three and Gastric Bypass...watcha got?

Jenny Hughes
Jenny Hughes 5pts

I wish i knew this 35 & 31 hys ago, bit late now i fear

Lynn McAllister
Lynn McAllister 5pts

After 2 sections 30 and 27 years ago, my belly has an apron with a huge oversize pocket.

Sharon Nelson
Sharon Nelson 5pts

Me too....do not like my apron belly after two sections!!!