How to get back to the gym safely after a c-section

22 August, 2023 / words by IALH Editorial Team

Written by Imane Dodo

Image via Pinterest

Congratulations on becoming a new mum! After undergoing a cesarean section (C-section), it’s natural to want to snap back quickly and return to the gym. However, it’s crucial to approach postpartum exercise with extreme caution and care, particularly if you’ve had a C-section. The recovery process is unique and requires a gentle and gradual approach to prevent complications and ensure a successful return to fitness.

Listen to your body

The most critical step of it all is to listen to your body throughout the journey. Pay close attention to how your body responds to exercise. If you experience pain, discomfort, or any unusual symptoms, stop immediately and consult with your doctor. Overexertion can lead to setbacks in your recovery process, so it’s crucial to prioritise your health and well-being.

Consult with Your Healthcare Provider

Before embarking on any postpartum fitness routine, it is vital to get clearance from your healthcare provider, especially if you’ve had a C-section. Your body needs time to heal after the surgery, and your doctor will be able to assess if you’re physically ready to resume exercise. Typically, you’ll need to wait at least six to eight weeks post C-section before starting any intense workouts.

Begin with gentle exercises and low impact movements

Once you receive the green light from your doctor, it’s time to start with gentle exercises. Ease into your gym routine with slow and gradual progression. Begin by focusing on deep breathing and pelvic floor exercises (see our article here on how to strengthen your pelvic floor), which help in reestablishing core strength and stability. These exercises are essential for postpartum recovery, regardless of the type of delivery. Once you feel ready for the next stage, engage with low-impact activities such as walking, stationary cycling, or swimming. These activities help increase blood circulation, reduce swelling, and promote healing without putting too much stress on your abdominal muscles.

Strengthen your core

After a C-section, your core muscles might have become weak and need rebuilding. Engage in gentle core exercises that target the transverse abdominis and pelvic floor muscles. Planks, pelvic tilts, and gentle leg raises are excellent choices. Avoid any exercises that put direct pressure on your abdominal area, such as crunches or sit-ups, until your doctor gives you the green light.

Include strength training

Strength training is essential for overall fitness, but it should be approached cautiously after a C-section. Focus on low-weight, high-repetition exercises to build endurance and gradually increase the resistance as you gain strength. Squats, lunges, and modified push-ups are great options to start with.

Stay hydrated, nourished and rested

As a new mum, it’s easy to forget about self-care amid all the responsibilities. However, staying hydrated and maintaining a balanced diet is vital, especially if you’re exercising. Proper nutrition will aid in your recovery, provide energy, and support your body’s healing process. Adequate rest is just as crucial as exercise. Your body needs time to heal and recharge, so make sure to get enough sleep each night. Avoid overtraining and schedule rest days between workouts to prevent burnout and injuries.

Consider professional guidance

If you’re unsure about how to structure your postpartum workout routine or want personalised guidance, consider working with a certified postnatal fitness specialist or a personal trainer experienced in post-C-section exercise. They can tailor a program that suits your specific needs and ensures you’re progressing safely.

Returning to the gym after a C-section requires patience, care, and attention to your body’s needs. Remember that every woman’s recovery journey is unique, and there’s no rush to achieve your fitness goals. Focus on gradual progress, listen to your body, and seek professional advice when needed. By taking the right approach, you can enjoy a safe and effective return to the gym, regaining your strength and confidence as a new mom.


IALH Editorial Team


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