Diastasis Recti Workout 4: 10-Minute Post-Baby Abs (Advanced)

Heal diastasis recti, strengthen the pelvic floor, and rebuild your abs after baby with this NO EQUIPMENT Postpartum Ab Workout.

✨THE WORKOUT: 5 Postpartum Recovery Ab Exercises (ADVANCED)✨

► EQUIPMENT: None! Just your bodyweight.

*Discount Code: NourishMoveLove

►TIME STAMPS:
00:00 Workout Introduction
✔️5 Postpartum Recovery Ab Exercises
✔️Timed Intervals (40 seconds work, 20 second transition)
✔️Repeat each exercise x2 (back to back — see if you can increase the intensity on the second set)
00:35 Core Breathing (legs at 90 degrees or extending one or both legs out for hollow rock)
02:55 Alternating Leg Kick Out + 2 Circles
04:52 Hold One Leg Out + Inner Thigh Press R/L
06:55 Rolling Plank into Full Plank Hold
08:55 Forearm Plank + Alternating Arm Reaches

*Note: Start where you are and do what you can! Maybe you start by performing the first three exercises for 20-30 seconds, rest and repeat. You can always work up to performing these exercises for 40 seconds.

_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
________________________________________________________
▪️DAY 4: 📍You are here!
_________________________________________________________
👉STAY CONNECTED:
_________________________________________________________
#diastasisrectirepair #postpartum #diastasis

[املعثمان-قز]

I want to say thank you sooo much. Your videos helped me a lot, I was 3 and half finger separation and know I can hardly stick one finger in. Finally I have closed my DR after 4 month of doing your videos.

[elizabethheap]

I’ve done your workouts for years, but was so diligent this pregnancy about your core and pelvic floor stuff. Just had my postpartum check after my 4th baby, and my doctor was blown away that my gap is almost closed! (I don’t think it ever got this close even years after my 3rd.) so thankful for you and all your workouts. I tell everyone about you.

[Amber-kghf]

I am nearly 9 years out from my last pregnancy. I still have about a 1.5-2cm DR. I resistance train, mostly the major large compound lifts, and thought I was getting enough abs from bracing. I recently realized I was wrong and started seriously thinking by fixing my DR and doming. I've even considered surgery but am going to seriously work on core strength from now through the summer to see what results I can achieve. I have found your videos tremendously helpful and am noticing positive changes in my abs including less doming. Very thankful to you and Sari both! :)

[GlamTam]

I’m 4 months pp. After giving birth I thought doing typical “ab” workouts was the only way to get your core strength back after pregnancy. Nope, these slow and steady, deep core workouts have CHANGED me! I honestly feel like k have better core strength now than before I was pregnant! Thank you, I love these videos! 🙌🏽

[TheOranger]

2 months postpartum with my second baby and I’m SO proud of myself! This is the first program that I have been able to follow and not stop. My first post pregnancy I couldn’t follow the program and it took me MONTHS to finish it. So, Thank you! I have a week 4 days left to go thanks to you.

[camilleorfao]

Day 12 of your postpartum workout plan! Let's goooo!! 💪

[direilisbeltran]

this videos dont have enough likes, and I cant give more than one! 😅 I've started doing this set of videos a few weeks ago and have been doing them at least 3-4 times weekly and honestly just the change in my mood and confidence was enough of a change to start loving your content but to actually see the changes on my belly has been a game changer, I gave birth on December and lost my baby on January 2, to say my mental health has taken a toll is little, but to see my body just go through all the changes one goes through postpartum and not have my baby has made me hate and loath my body even more, I couldn't afford a PT therapist as its very expensive and that made me feel worst as I was even having incontinence problems, Ive felt my body was punishing me as well as life, started doing your exercises to try and at least get my body somewhat back to a place that a didn't hated it so much and maybe fix some of my pelvic floor issues, and let me tell you I feel it and I see it, it has brought back a little light in my days as I can at least feel my body stronger and I feel more in control of it instead of the other way around, I don't feel trapped in it and its has served as a domino effect in other areas of my journey to loving myself a little more, thank you

[ToneTighten]

core exercise video aimed at postpartum recovery Good Job!

[taliaadamsson]

Thank you, I really loved this!! Even nine months pp I was shaking and found this very challenging!

[fit.by.kersey]

Thank you for this!! 🙌🏼 I’ve done all of your other DR videos numerous times and loved having a more advanced option!

[anastasias.]

I'm almost 2 years pp after my 3rd and just now starting to feel my core again thanks to your exercises. Thank you so much!

[stephanieknobloch]

Great to have videos for this. Thanks NML!!!

[geen-ius]

Almost 10m PP after physical therapy for my distasis recti I found this program and it's the perfect quick push and challenge. I'm still 2-3cm with deep separation at the belly button but I really think these will help. I will probably do this program over and over again scaling as I am ready to get back in working order. Thanks for putting this together!!

[SaraDiTirro]

I love pairing this with the 10 min glute activation video! So helpful at 6 months postpartum to help with proper core engagement for just everyday life. Thanks for what you do!

[jessicagoldthorpemanning]

Thanks for replying to my comment t. I love your optimism. It’s inspired me. I’ll give another go at a solid few rounds of it- I’m going to do your plan and I’m feeling hopeful.

[meganengland]

This is such a great resource! Thank you!

[lysscatherine]

Mama!!! Your workout change my life always for the better. 8 weeks postpartum and you’re doing planks. You’re my inspiration ❤❤

[ana.cecilia.eumesma]

Thank you much for another great video!!!

[miriamventura]

this was TOUGH! omg was not ready by day 4 but took my time thank you! rlly felt it working

[feruzahijra]

I can’t believe the plank was that hard even though I’m almost 5 years postpartum and I have been following your workouts…. I’m literally sweating….. I’m glad that I managed to follow this 28 day challenge and I’m on my second week bravo 👏 😊