1

votes

Post-partum/cesarean workout routine.

Answered on August 19, 2014
Created April 04, 2011 at 5:53 PM

I'm 4 months post partum, I exclusively breastfeed, and I have been eatin strict vlc paleo for a few months now. I want to get in shape and have about 60 more pounds to lose.

My only issue is I still have general ache-iness around my lower abdomen where my cesarean site is so I'm concerned about doing a lot of heavy lifting yet. I do carry my baby in a front and back carrier everyday.

Is there anything else besides walking I could be doing that would help me lose weight and get my strength back? I feel very weak in my core, arms and back compared to pre-baby. It needs to be gentle but maybe a bit more fun than a water aerobics class. ;-)

D30ff86ad2c1f3b43b99aed213bcf461

on April 05, 2011
at 12:20 AM

Congratulations!! Good luck with your postpartum fitness goals. :)

1da74185531d6d4c7182fb9ee417f97f

(10904)

on April 04, 2011
at 06:48 PM

I eat about 75% fat, all Grassfed or Pastured meat/offal, the rest is veggies and lots of Grassfed butter, cream, coconut oil, and lard. I also take 5000iu of D3. Some from my cod liver oil supplement and I also take additional Bcomplex which includes b12, a k2 supplement, probiotics and a regular prenatal I think you just don't understand how much a new baby takes out of you. Especially if you ate SAD for the first two thirds of the pregnancy like I did. (I went WAPF my third trimester then paleo)

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4 Answers

4
74d0407ca99061cab2512ed83683b498

on April 04, 2011
at 06:26 PM

First of all -- great job! I went through a similar experience with the birth of my son and it completely kicked my ass. A Cesarean is major surgery and a long recovery, and coupled with nursing and the kind of sleep you get with a newborn, you're doing a lot as is. It took me until almost 6 months post-partum to feel like I was capable of exercise at all, and the scar was still not-that-cool.

What really helped me get back in touch with my body was yoga. There are a lot of mom-and-baby yoga classes near me, and that was perfect for my slowly recovering body. The stretching and relaxation was really nice, and yoga gently helps you build strength, especially in your arms and your core. Plus, you can do it WITH your baby and it's a great place to meet other moms. My class spawned a Mommy's group where I met some of my best mom friends. If there isn't a similar class where you live, Prenatal Yoga classes can be very open to recovering moms as well, and any good yoga teacher should be able to help you adapt and adjust for your body -- just make sure you tell them you are recovering from surgery and make sure you trust the teacher. Take it slow and easy and you'll be feeling much fitter in a few months.

Good luck!

2
1bcd8843750e4102aa47109dd485b57e

(30)

on April 04, 2011
at 07:07 PM

I have a belly button hernia, so I have the same issue with not being able to lift heavy objects (I also can't do any floor exercises where I lay on my back). I started out doing push-ups against the wall, then moving to a counter top and then the floor. I also do lunges and squats. I found some 3 pound weights at the thrift store for $1/each and started with those (now I hold both in one hand..need to get a larger size)..but I started with cans & whatever felt "heavy enough" around the house. I do silly stuff like try & take the stairs at home 2 at a time & do yoga/balance moves while I'm waiting for my food to heat.

You might also look into the Tupler Technique which is used for treating a diastasis recti. From what I've read, it is basically sucking your stomach in on a regular basis & keeping good posture. I've been doing it for a couple of weeks and it hasn't irritated my hernia...beyond that, since I don't have a diastasis, I figure it can't hurt. http://www.mothering.com/community/forum/thread/669557/tupler-technique-plus-kegels-lose-your-mummy-tummy-tribe - the 3rd or 4th message down has a description

I haven't lost any weight (lost 10 pounds & then gained it back), but I've lost inches and I've got muscles now.

0
2f54dbe892ec89b12d1db686568e885a

(919)

on April 05, 2011
at 07:43 AM

Light Kettlebell swings will tone up the areas you are seeking to improve, and your whole constitution generally.

0
06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 04, 2011
at 06:37 PM

Hope you and your newborn are supplementing with Vit D3. Perhaps the ache-iness will abate with the assistance of supplementing. And supplementing with Vit D3 has a tendency to elevate one's mood. Don't forget liquid drops for the little one.

It sounds as though you are not fueling your body enough with meat and fat since you indicate you are feeling weak. Do you track your caloric intake and percentages of meat/fat/carbs on http://www.fitday.com or some other tracker? A healthy lady should probably consume somewhere around 2300 to 2500cal a day. I have seen posted on PH somewhere that it takes an additional 500 cal per day for a breastfeeding mom.

Many of us here eat 75-80% fat, 10-15% protein, 5% or less carbs. One does not have to exercise much on paleo to lose weight. A three mile walk in an hour will get you out in the real world and will be enough exercise.

Your strength will return at the appropriate time. Congratulations. Sounds like you are a super mom.

1da74185531d6d4c7182fb9ee417f97f

(10904)

on April 04, 2011
at 06:48 PM

I eat about 75% fat, all Grassfed or Pastured meat/offal, the rest is veggies and lots of Grassfed butter, cream, coconut oil, and lard. I also take 5000iu of D3. Some from my cod liver oil supplement and I also take additional Bcomplex which includes b12, a k2 supplement, probiotics and a regular prenatal I think you just don't understand how much a new baby takes out of you. Especially if you ate SAD for the first two thirds of the pregnancy like I did. (I went WAPF my third trimester then paleo)

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