Exercising After C Section

Struggling to know where to start?

This step-by-step programme will give you the blueprint back to exercise after C Section, so you're not worrying about doing something wrong or making anything worse.

No more fear and confusion about when or how to get back to training. Improve how your SCAR looks, feels and moves and get your CORE back strong.. or even stronger than it was!

What you'll learn 

What the guidelines are for return to exercise, there is baseline assessment and return to exercise screening, and activity modifications  as needed and advice for phased return.

What core exercises are 'good' or 'bad', factors that affect core rehab like Diastasis Recti, how to approach core exercise to stay consistent and enjoy it!

A step-by-step blueprint of core exercises with videos to follow along with me at home: self-paced and bite-sized but effective!

Scar care including products to soothe and smooth your scar, and self massage techniques with follow along videos.

"Hi, I'm a Clinical Specialist Pelvic Health Physiotherapist and Founder of Down Below Physio.

I'm also a Core Strength Specialist and Pilates Instructor with extensive Postnatal training, including Scar Therapy and Diastasis Recti.  

With years of experience helping mums recover from c section, I absolutely understand how overwhelming and challenging this time can be, and I’m here to make it easier for you!

With all my clinical experience and expertise and personal passion for all things fitness - I'm here to help you to reach your exercise goals after C Section!"

If by the end of the programme, you’re not back exercising at the gym, running or whatever your goal is (sometimes things can take a bit longer depending on your starting point or life throws curveballs at you - that’s ok)..

You’ll remain in my group membership and we’ll continue to work on your scar and core until you do feel that you’re there. 

My mission: To get you back to a place where you feel so good that you can exercise.

Everyone’s recovery will be different, and information and structured screening is built into the programme to account for this.

I’ve had clients start back to exercise a few weeks post section and back at their full capacity by 12 weeks, while others have a much longer recovery. 

But continued complementary support is included with this programme - to get you over the finish line!

If you were to attend me privately for 1-1 sessions and we were to try and cover everything that’s included in this programme AND a weekly check in every week, with the products included - it would cost so SO much more. 

As well as saving you money, I can save you time scrolling through google looking for answers and can shorten the time it takes to get back to the gym. 

What’s the cost of peace of mind that you’re doing the right thing? 

This is essentially self-paced so don’t worry if you miss some days or a week or two because life is life-ing! 

The weekly Q&A are recorded for you to watch back. 

The exercises and massage techniques can be done around what suits you and baby. 

Make it your own and as mentioned, you can continue in the follow up support group as needed if you just feel you need more time. 

My approach to core exercise is different. It should be done in sets and reps, not an unending soul-destroying session. 

It should be focused on technique and form first and as you work through it, you’ll find the more challenging movements actually are manageable by the time you get to them. 

And of course, the golden rule: little and often - consistency is key. 

Don’t worry, this is all covered in the course - and you’re not alone!

I start with the absolute basics and strategies to make this easier. 

You can by-pass these if you are happily touching your scar already, but don’t worry, I’ve helped a lot of clients with this over the years. 

You can start this programme as soon after your C Section as you’d like because you can work through the educational modules first and you’ll be ready for action when the time comes e.g. when your scar is healed enough to begin scar massage. You can work through the masterclasses like the Breathing, Pelvic Floor and Diastasis Recti so that’s all done. 

Also, there are bonuses to support you to get started within those first few weeks - early mama moves (mobility) and early core activation (core strength). 

You need very little for this course. Essentially, you don’t need to go to a gym or have extensive expensive equipment at home. 

You can decide what scar care products you need, if any, after you’ve gone through that module. 

You’ll receive a soft ball and trigger point ball, an exercise mat is recommended and you can add light dumbbells to some of the core exercises (but you can substitute for items you have at home as well).