When and how to exercise after a c-section (caesarean)

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Exercising after having a c-section 

Pelvic floor exercises

Abdominal exercises 

Returning to exercise

Exercising after having a c-section

Gentle activity will help you recover from your c-section (caesarean). Pelvic floor and abdominal exercise can also help. After your 6-8 week postnatal check, you should be able to gradually increase the amount of exercise you do.  

While you’re in hospital, your midwife should give you information on exercises that will help you recover from your c-section. They will encourage you to start moving around as soon as you’re able to get out of bed. Gentle walking will help you recover from your surgery.

If you had any complications during pregnancy or birth, or you have any medical problems, get advice from your GP or a physiotherapist before starting any type of exercise.

Find out more about what happens after the c-section.

Pelvic floor exercises

These exercises help to strengthen the muscles that support your womb, bowels and bladder. This may help you manage any problems with leaking urine.  

You may have been doing these exercises during your pregnancy. After your c-section, you can start to exercise your pelvic floor once your catheter has been removed and as soon as you feel ready.  

Speak to your GP if you’re worried about your pelvic floor after your 6-8 week postnatal check. They may refer you to a specialist in women’s health or gynaecology.

Read more about how to find and exercise your pelvic floor muscles.

Abdominal exercises

This exercise will help to strengthen the muscles in your tummy area (abdomen).

• Lie on your side and slightly bend your knees.
• Relax your abdominal muscles and breathe in gently.
• As you breathe out, gently pull in your abdominal muscles.
• At the same time, squeeze your pelvic floor muscles.
• Hold in your abdominal muscles and squeeze your pelvic floor for 10 seconds, then gently release.
• Repeat this exercise 10 times.

Some people have abdominal pain or discomfort after birth. If you do, tell your GP who can refer you to a physiotherapist. They will give you some specific exercises to do.

Returning to exercise

Once you have recovered from your c-section and no longer have any pain, it’s usually safe to start low-impact exercises, such as swimming, pilates, yoga, gentle jogging and low resistance gym work.

Try to build up gradually and stop if you have any pain.

Your GP may recommend you wait for at least 12 weeks before starting any high-impact exercises, such as aerobics, running and resistance or weight training.  

Your lower back and core abdominal muscles may be weaker than they used to be.

Your ligaments and joints are more supple and flexible for a few months after birth. There's an increased risk of injury if you stretch or twist too much so start off gently.

If your postnatal bleeding (lochia) gets heavier or changes colour (becomes pink or red) after activity, you could be overdoing it. You're also likely to feel very tired.

Listen to your body. Pace yourself and make sure you get plenty of rest too.

Read more about recovering at home after a c-section.