
There are many abdominal
exercises that can be practiced after cesarean delivery, but women have to
wait for four to six weeks before starting them, including yoga exercises,
exercises for the lower pelvis, and in addition to exercising regularly,
attention must be paid to reducing weight by eating a healthy diet.
The lower pelvic exercise
is a simple exercise that
strengthens the muscles in the lower pelvis and tightens the abdomen? This is
done by lying on the back with the knees bent up and feet fixed on the ground,
then taking a breath with the navel pulling inwards, then exhaling the breath
with the navel outside. Repeat the exercise several times, while maintaining
the stability of the rest of the body during exercise.
Exercises to strengthen the
basic abdominal muscles
These exercises can be
practiced four to six months after the cesarean section, including squatting
exercises, super-man, and the four-kneel exercise Limbs so that the stomach
muscles are the opposite of gravity, then the intensity of the exercises is
gradually increased, along with an increase in the length of the period of
exercise in proportion to the nature of the body.
The Kegel exercise in a seated
position
There is a layer of connective
tissue between the abdominal muscles and the pelvic floor, and the Kegel
exercise strengthens its work to achieve the best results and also strengthens
the lower pelvis and regulates urine after childbirth, and it can be practiced
as follows: Sitting on the edge of the seat with the feet fixed on The ground,
and tightening the muscles at the bottom of the pelvis to become as if we are
trying to prevent the flow of urine, while imagining trying to close and lift
both the vaginal opening, the opening of the anus, and the urine opening away
from the chair, then continue in this position for at least five seconds, then
take a short breath.
The exercise is repeated eight
to twelve times, with a two-minute break between each time, and it is repeated
twice a day, and it can be performed in different positions such as lying on
your back or standing.
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