This Bridge exercise is one of safe and effective weight loss programs for women after cesarean birth that does not have much impact on the incision, helps postpartum mothers to move gently but still has an effective effect on toning muscles throughout the body.

Implementation Guide:

- Lie flat back, shoulders, hips, and feet on the floor, knees bent, hip width apart.  Hands are placed flat on the floor, both sides of the palms facing down.
- Squeeze abdomen, use abdominal muscles, hip muscles lift hips, bring up as high as possible, keep back straight, shoulders don't lift off floor, hold for 10 seconds and then return to starting position.

4.  The weight loss programs for women after cesarean birth: Lower Abdominal Slide

This Lower Abdominal Slide is one of safe and effective weight loss programs for women after cesarean birth / ph: pinterest@Greatist

Lower Abdominal Slide - Helps the lower abdomen to be firmer, which cannot be ignored after cesarean section

 This Lower Abdominal Slide is one of safe and effective weight loss programs for women after cesarean birth with the main purpose of training the affected muscles after surgery.

Implementation Guide:

- You lie on the floor with your spine, legs and arms straight.
- Use your abs and leg muscles to bring your right leg up straight for 5 seconds and then lower back to starting position, repeat with the other leg.
- This exercise you can do whenever you have free time.

5. The weight loss programs for women after cesarean birth: Modified Cobra 

Modified Cobra, one of safe and effective weight loss programs for women after cesarean birth / ph: google

Modified Cobra gentle belly relief for postpartum mothers

 Modified Cobra, one of safe and effective weight loss programs for women after cesarean birth is a gentle post-cesarean weight loss exercise for mothers.

Implementation Guide:

- Lie face down with the floor in the starting position
- Then lean on the elbow or palm as a pillar, the elbows are kept perpendicular to the shoulders and pressed as close to the ribs, face up, and neck stretch back as much as possible.
- Adjust the inhalation and exhalation with your lower abdomen, like trying to use abdominal force to lift your pelvis off the floor, keeping the position for 30-60 seconds.
- Repeat 4-8 times each time.

II. Note when doing weight loss programs for women after cesarean section

- Warm-up exercises must be done before exercising.
- Do not exercise too much, it can affect the wound and the damaged muscles are difficult to recover
- Maternal abdominal muscles are often stretched and there are gaps between muscles, at least after 4-8 weeks, these gaps close.  Consult with your doctor to make sure your body condition is completely healthy for doing weight loss programs for women after cesarean section.