I am 4 months postpartum from a c-section delivery and am looking to gain strength and get back to prepregnancy size - or better. My current goal is to exercise 3 days/week and build from there. Since delivery I’ve continued to do the prenatal workouts, but want variety. Core strength is my biggest concern, but the main goal is better fitness and feeling confident esthetically. Do yo I have any recommendations as to where to start?

I know what it is like recovering from a c-section, and it requires a lot of patience. I was teaching group fitness 5 months after my first c-section and I ended up with complications with the incision from too much intense core work. So on my second and third c-sections, I was a lot more careful with my core work and intentional about progressing a little slower. Also, I had to adjust with weight lifting. Even though my arms or legs felt strong enough, my core strength couldn't support the big lift type movements so I had to go slower with less weight. Since you are already 4 months out and you have been exercising, you can choose to either do the ballet body training I or the Iron barre workouts, but modifying each program to accommodate your core strength. With Iron Barre, start by using lighter weights and slowly progressing. Remember your back muscles are a part of your core, so lifting too heavy too fast can strain your low back. Working on bracing the core with lighter weights will help you progress with heavier weight. With Ballet body, modify the intense mat workout as you are building your core strength. Maybe hold movements at first instead of exploring as much dynamic movement. Just listen to your body and if a particular exercise makes you feel like you are straining the core muscles, then back off that exercise for awhile until you build more strength. For your core, perform core segments about 2-3x a week, but no more than 3 a week and allow these muscles to recovery with 48 hours in between segments. The 3 non-consecutive day workout regimen is a good place to start! I recommend the post natal ab segment I have on this site and then work your way up to the ballet body core workouts. Especially the ab tightner ones! These are great as additional post-natal core workouts. Both programs are great for improving your fitness and aesthetically improving your physique. Hope this helps! Let me know if you have any other questions.

Thank you for the insight and also for some specific recommendations, especially with allowing the 48 hour rest time.