C-Section Recovery Plan: Workout #4 - heal and strengthen your body post C-section, postpartum
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- เผยแพร่เมื่อ 7 ก.พ. 2025
- Today’s workout is workout #4 from the C-Section Recovery Plan.
The C-Section Recovery Plan is designed specifically for mamas recovering from a C-Section and are cleared by their doctors to exercise. This plan will heal and strengthen your body post C-Section. The primary focus is on the core, as well as supporting muscles for a full-body workout.
The C-Section Recovery Plan includes 10 workouts, lasting 15 minutes each. The plan builds progressively as you get stronger with each workout.
Make sure to perform the workouts in the designated sequence for best results. I recommend doing this workout 2-3 times within the span of a week or two before moving on to the next workout in the plan.
These workouts are also safe and effective for all postpartum women or anyone recovering from an injury or surgery (so long as you are cleared by your doctor to exercise).
Equipment needed: mat or soft surface
Mat I use: amzn.to/2OOZYPa
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D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. This is my personal workout routine and may not be appropriate for you. By participating in this workout video, you agree to do so at your own risk.
Thanks for working out with me!
Lauren ✨
My third week of using your videos. You’re amazing! I love that you talk through it and reminds us how to breathe, hold positions and most importantly not to be hard on ourselves.
I’m so glad I can be a resource for you! Way to be consistent!👏🏻
I’m 2 months postpartum and so so so grateful for these workouts! Love that they are rather gentle and focus on proper form and engagement! Thank you so much❤
Love to hear that, thank you! Congrats on your new little one! ❤️
Working my way through this plan and just finished day one of week 4. Thank you for these!!!
Yay! Glad to have you here! ❤
These are fantastic! I was a little lost how to get back into fitness after a c-section, these are so so so helpful. Thank you for what you do, it makes a difference!
I’m so glad you’ve enjoyed the workouts!❤
I was so overwhelmed thinking about getting back into fitness after my c section. I was active before and during pregnancy and had to have an emergency c section. These videos have made recovery so much easier! I feel stronger already and can fit into my pre pregnancy jeans again. Thank you so much!
I love hearing that! I’m so glad I can be a resource for you! ❤
Love, love, love these workouts! Week 4 and I can feel a huge difference in my core strength and posture. Feeling great! Thank you!
I’m so glad it’s been effective for you!🤍
Just finished my 2nd week of workout 3 and looking forward to workout 4. I love how my core is getting stronger with each day. I recommend you to all my fellow mummies looking to get their bodies back. ❤
I’m so glad you’ve been enjoying the series and are feeling stronger! ❤
Thanks for these, great exercise and makes me feel safe and supported. I’m glad to know there’s a term for the “C-section shelf” above the scar 🙂
I’m glad you’re here!❤
My c section after 3weeks I can try exercise?
@@MaleehaGul-jd2dh Hi! You can begin as soon as you feel ready and as long as you are cleared for gentle movement by your medical provider. This program is very gentle and progresses as you get stronger, so it is perfect for easing into exercise again and will help you heal and regain strength as you recover from your C-section. 💗
I commented on workout 2 that i couldn't do lunges. I have weak knees and they were not used during my pregnancy. But oh my God, on day 3 of workout 3 i could do 8 lunges on each side!! Thank you, Lauren!
Wow! That is great progress! 🎉👏🏻
Hi Lauren 🤗 I went to see my Dr. and I just want to thank you soooo much 🙏🏼 she told me I’m 2 fingers way from closing up 🤗🤗 I’m so grateful for your videos and your time 🤗. Workout #4 here I go 👊🏼
Nancy, that is amazing progress! You should be so proud of yourself bc it's your hard work paying off! Thanks for always showing up and engaging here!
@@laurenfitterfitness I’m, but I know I still have a lot of work to do, my mommy pooch is still here and I have a lot of loose skin 😩 but will continue to work on it.
"Love you Lauren" from India❤ After doing this i feel energetic and healthy 🎉🎉 May God shower his blessings upon you 💞
Thank you so much! I’m glad you’re here! And I love India! I visited several years ago ❤
@@laurenfitterfitness 💞awwww.... Lovely 💞
So proud of myself. I’ve been doing it 3 days a week since week 4 pp. Every morning my oldest 3 go to school I’ve been doing these workouts.
Last week was a shit week and only got one in but I was determined to pick it up again this week!
Awesome! I know it’s tough to fit in… good for you for making it work, even on those bad weeks! You’ve got this! ❤️
Another amazing workout! Thank you!!
Thank you; glad you enjoyed it!
Day1:Done
Day2 Done
Day3 : Done
Yay!
Love you girl! Awesome workout!❤
Glad you enjoyed it!❤
OMG that last one! 😵
However, first I could 'bounce' till 20 sec left on the clock, then I had to hold still. But now (after 3 or 4 times) I have about 10 sec left! So yay! Improving! Sticking with this one a little longer, till I can make it to the end 😊 Thanks again for a great workout 🫶
That’s great progress! Glad you’ve enjoyed the workouts ❤
Made it to the end today! 🥳 Will do this workout 1 more time, and then I'm moving on to #5 🥰💪
@@suzyneverland🎉🎉
Love this program! When can you comfortably start doing planks postpartum?
You’ll want to make sure your DR has healed significantly and then gradually progress your core exercises to get there! I recommend my postpartum Ab program first, and then I recommend this workout to help ease into planks again! th-cam.com/video/1S1eTyLhmMU/w-d-xo.htmlsi=1uMmwFvR0nBYBVP_
Thank you so much mam.you saved me
❤❤
Hi Lauren, I love watching your videos!!! :) I was recently reading your blog about the Plant Paradox program. I wanted to ask, are you still using the Plant Paradox program or have you pivoted since then to something else? Thanks!
Hi Ashley! I miss you! Thanks for supporting my channel! Hope you’re doing well❤️
I still apply a lot of the principles from the PP program, but I do not adhere strictly to the food lists… I don’t eat processed foods, and rarely eat gluten/ grains but I do eat nightshades, legumes and occasional treats! I do apply the nontoxic living principles, though!
@@laurenfitterfitness I miss you too!! I love being able to use your knowledge as a resource. I'll be getting some Green Pans soon thanks to your blog advice! ... Okay cool. I'm trying out a modified PP program. I trust your knowledge so it's helpful to know you haven't completely ditched it. =) Thank you!
Hm, 10 weeks postpartum and sometimes the side planks go fine, sometimes they end with horrible cramping (that does not feel normal) in one side of the belly, a bit to the front. I assume I engage muscles that are still effected by diastasis recti or something. Not sure what to do with it.
Hi! I’m so sorry you’re experiencing pain with that movement. I suggest avoiding and seeking guidance from a pelvic floor PT. It’s hard to say exactly what the issue is, but is definitely some sort of core dysfunction that should be addressed!
@@laurenfitterfitness It seems like I had a bit too much diastasis recti left on that side back then. Now it's been 4 months since the c-section and I can do proper pain-free planks now. Just needed to wait/keep to the lighter moves a bit longer.