C section is a major surgery. It usually takes 6-8 weeks to get back to exercise routine depending upon how well you are healing. Healthy weight loss of 1 ½ pound a week is safe as it won’t affect your milk supply.
It’s always recommended to check for DIASTASIS RECTI (DR) before you begin your workout regime. DR commonly known as Mummy Tummy (a pregnancy style bulge even after delivery) happens as a result of excessive intra-abdominal pressure. Planks, Sit Ups, Crunches or anything that forces the belly to bulge can pose a risk for further separation. Instead you should focus on strengthening of deepest abdominal layer known as Transverse Abdominal muscle (TVA), Core, Breathing and practice posture correction.
A. 4-6 weeks - gentle exercises such as Pelvic floor strengthening, abdominal tuck in, heel slides.
B. 3 months - Safe to start with low intensity like Yoga, Pilates, brisk walking and low resistance exercise.
C. 5-6 months onward - High impact activities like weight training, aerobics, running etc.
Drink more warm liquids and eat dietary fibers especially prunes to relieve constipation as it contains laxative compound, sorbitol. Eat vitamin C, Protein and Iron rich foods to promote tissue repair, fight infection, build immunity and aid weight loss.
Remember, since the tissues are cut in 7 layers in C section, it may take several months or even years for the muscles to regain strength and tone. Slow & Easy is the key!