How to Get Rid of the Bulge After a C-Section

After delivering a baby via C-section, it can be difficult to get your abdominal muscles back in shape. Most women must contend with a "bulge" after delivering a baby, but since a C-section involves an incision in the muscles and stomach, it can make the situation more delicate. Fortunately, you can begin abdominal exercises only about a month after delivering.

Instructions

• 1

  Start off with kegal exercises to prepare your body for abdominal exercises. These can be executed any time after giving birth. Simply contract your pelvic floor (take care that you are not contracting your rectum) and hold for a count of 3 to 5 and release. Work your way up to being able to do this 20 times in a row, 3 to 5 times per day.

• 2

  Begin holding in your stomach as you go about daily activities. This can help strengthen your muscles and prepare them for a more intense ab work out.

• 3

  Do traditional and yoga crunches 4 to 6 weeks after your baby is delivered, unless there are complications. If complications were present during your delivery, speak to your doctor about when you can begin exercising.

• 4

  Lie down on your back with your hands clasped behind your head, your knees bent and feet flat on the floor to execute to traditional crunch. Pull your upper body toward your knee using your torso until you feel a slight pull in your abdomen. Continue until you do 5 in a row. Increase over time.

• 5

  Lie down with your hands clasped behind your head. Raise your knees to your chest to execute the yoga crunch. Pull yourself toward your knees and then go back to your resting position. Lift your body to the right, aiming to touch your left elbow to your right knee, and then release to your resting position. Lift your right elbow to your left knee and then release to your resting position. Bring yourself up to the center and then go back down to your resting position. This cycle of 4 makes 1 yoga crunch. Do 5 yoga crunches, increasing as you are able.

• 6

  Begin a regimen of cardio exercise, shooting for 30 minutes at a time, 3 to 5 times per week to get your heart rate up and make your body burn fat. Some suggestions for cardio activities include running, walking, the treadmill, dancing, bike riding, the elliptical or playing active sports such as handball, tennis, soccer or basketball.