MamasteFit 16-Week: Cesarean Specific Recovery Exercise Program

MamasteFit 16-Week: Cesarean Specific Recovery Exercise Program


Our 16-Week Cesarean Specific Recovery Exercise Program incorporates neuromuscular reconnection of the anterior oblique sling, the obliques, and adductors. The first 4-weeks of the program focus on cesarean specific recovery techniques which have been tested by our own postpartum C-section clients and refined by our coaching staff to optimize results. These exercises focus on recreating a connection between the upper and lower body.

At week 5, our C-section clients enter into our Postpartum Return to Fitness Program. This programming phase focuses on muscular endurance reps (8-12) in 2-4 sets, pairing strength and stability exercises together to emphasis the focus on stabilization.

The program includes:

  • Core Stabilization Training

  • Balance Training

  • Return to Dynamic Movement (Running, Jumping)

  • Strength Training

  • Cardio Training

This program requires general gym equipment such as dumbbells and resistance bands, but can be completed at home by substituting equipment as necessary.

This program is appropriate for mothers who are at least 6-weeks postpartum and cleared by their medical provider. In addition, this program is not a replacement for seeking rehabilitative care from a physical therapist or medical provider.

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