ABOUT C-SECTION CONNECTION
This program is designed to take the guesswork OUT of your rehabilitation process. From the early days of being post-op to over 14 weeks out, C-Section Connection was made to guide mobility, core connection and strength based movements. After completing this program, you should feel confident to return to fitness without pain and with a good foundation of core function.
The course consists of 14 weeks or 6 levels of programming, with advanced core options in level 7:
0-3 weeks / Level 1
3-6 weeks / Level 2
6-8 weeks / Level 3
8-10 weeks / Level 4
10-12 weeks / Level 5
12-14 weeks / Level 6
14+ weeks / Level 7 - Progressing core movements
The levels are there because sometimes your start date will not correspond with how many weeks you are postpartum. That is totally fine! They are also there because it is okay to spend more than 2-3 weeks on one level. It is recommended to progress to the next level when you feel confident and strong in the movements from the previous levels. The weeks are there as a guide, but are flexible.
Each level contains three different workouts with an emphasis on connection and mobility, followed by strength movements.
CONNECTION + MOBILITY:
Each workout begins with a couple of mobility-focused movements. These movements focus on decreasing joint and muscle tightness in areas that commonly get restricted after a c-section and pregnancy: hips, pelvis, abdomen, overhead reach, etc. In the beginning of the program (weeks 0-8), there are more mobility movements. As you progress (weeks 8-14), there is a bit more focus on strength. Feel free to carry on any mobility exercises that feel good for you.
There are also movements that focus on core connection: improving the mind-muscle relationship that is imperative in postpartum rehab. These warm-up exercises aim to connect your brain with the deep core system: the diaphragm, transverse abdominus, and pelvic floor. You’ll see a more in depth explanation of this in the breathing videos. These are designed to build a foundation to use throughout the program during all strength exercises.
STRENGTH:
In the strength part of the workouts, you will see core-focused movements accompanied by full body functional strength. After all, motherhood is full body sport.
Core-focused movements:
The core movements progress from easy to more difficult as you move through the levels. Each level builds off of the previous level. That’s why it is important to confidently complete one level before moving on.
No matter the exercise (easy or hard), the strategy remains the same: tap into the deep core first, then recruit the appropriate muscles after. You will see a wide variety of core exercises to include all planes of motion (sagittal, frontal and rotational planes) as well as anti-movement (stabilizing the core against motion) and full range movement (moving the trunk through the motion).
Full-body functional strength:
There are also full body strength movements that are so important to compliment motherhood: lunging from the floor, squatting to pick something up, hinging over the bathtub, etc. Gaining strength in these movements will help build resilience and ultimately prevent pain from developing. Each workout you will see some of these functional strength movements. How to utilize your core during these movements is cued as well.
SETS AND REPS:
The sets and reps that are provided are recommendations, not set in stone. You have the power to adjust as you see fit.
It is recommended to decrease the reps or modify the movement if you:
Have pain
Notice compensation in other areas
Have to strain or hold your breath to complete
Resort to pushing the abs out vs. drawing in to stabilize
It is recommended to increase the reps or difficulty if you:
Can complete the full count of reps without feeling fatigued through the intended area
Are able to efficiently execute with all the appropriate strategies and without compensation
You will notice that in the beginning of the program, the sets are lower (around 1-2), progressing to 2-3 in the middle, and a recommended 3 sets towards the advanced stages. This is designed to be performed as a circuit.
For example, for a workout in level 4, you will perform the connection + mobility movements first, but then go through each of the 6 exercises once, rest, then repeat. That would be 2 sets of the exercises. If you have time to perform a third round and it’s recommended in the sets, go for it! Aim to rest for 60 seconds between each of the strength exercises.
There may be some days that you only have 20 minutes to do the program, and in those circumstances, you may only choose to do 2 rounds. That is great too!
There are three designated workouts per level. Example of a schedule could be:
Monday = Workout 1
Wednesday = Workout 2
Saturday = Workout 3
Continue to repeat the next week(s) until you move up to the next level. You are free to cross train on rest days in between workouts (walking and if cleared, peloton, swimming, etc.) as desired!
EQUIPMENT NEEDED
List of equipment that is recommended for this program (and links!):
Mini bands: buy on Amazon here
Power bands: buy on Amazon here
Pilates ball: buy on Amazon here
Big exercise ball: buy on Amazon here
Yoga block: buy on Amazon here
Bench (recommended not required): buy on Amazon here
Dumbbells (light, medium, and heavy weight): buy on Amazon here - can also sub with kettlebells if preferred
Cupping set for scar mobilization: buy on Amazon here
In the end, my goals for you after completing this program are to:
Get back to group fitness classes with confidence to perform without pain and with proper form. Whether that is in-person or virtually.
Perform life tasks of motherhood like lifting/carrying your child, playing with them, squatting to the floor, WITHOUT pain.
Have confidence in the foundation of your core rehab. It takes TIME to recover from a c-section. Realistically, you will continue to rehab your core for several months/years after the surgery - this is normal. But this program will build a foundation for you to continue rehab with consistency.
