C-Section Weight Training Programme 0

Posted on 7, April 2015

in Category Uncategorized


C-Section Weight Training Programme

Circuit 1: Complete 2-4 sets
1 – ARM ROW USING BAND (10-12 reps each side)
• Start holding a band that is tied to a door or stair rail
• Pull tension with a straight arm so the band is not too slack
• Squeeze through your back muscles and bend at the elbow
• Pulling the hand towards your ribcage and elbow behind body
• Keep elbow hugging your side so no flapping elbows
• Return arm to straight position and repeat X 12 then change sides

C Section Weight Training Programme/uncategorized

Single Arm Band Row

2 – BODY WEIGHT SQUAT with ARMREACH OVERHEAD (10-15 reps)
• Start with feet hip width apart and hands at shoulder height
• Bend at knees and lower butt towards floor
• Aiming for knee height if possible but as deep as you feel you can go
• Press feet into the floor
• Engage pelvic floor
• Breathe out and stand using butt and thighs
• Press arms overhead as if to touch the ceiling
• Repeat X 15 reps

C Section Weight Training Programme/uncategorized

Squat with arms reaching overhead (with or without weights)

3. BRIDGE ON THE FLOOR (15 reps)
• Start with feet hip width apart and arms by your side
• Squeeze butt and lift using butt and legs
• Lower and lift keeping a neutral back and feel this in your butt and back of legs
• Repeat X 15

C Section Weight Training Programme/uncategorized

Floor Bridge

4. STANDING STATIC BAND HOLD WITH LEG REACHES BEHIND
• Start standing side on, holding a resistance band attached to a door or stair rail
• Keep arms straight and at chest height
• Try to avoid the band pulling you towards the door, so resist using your abs and pelvic floor
• Stand on the inside leg nearest the door and raise outer leg to 90 degrees
• Step this leg behind you and tap the floor and return it to 90degrees
• Repeat X 10 and change sides

C Section Weight Training Programme/uncategorized

Static band holds at chest height with a single leg step back

PLEASE NOTE: It is important you have been given the green light by your GP/Midwife to start training gently. If you are concerned about doing anything please ask for a fitness professionals advice and if you feel any pain on or around your scar please seek medical advice immediately and stop all training.

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