28-Day Diastasis Recti Repair Program (FREE Challenge!)

Repair separated abs, regain pelvic floor strength, and reconnect with your core after pregnancy with this 28-Day DIASTASIS RECTI Challenge!

These are the first workouts I did after giving birth, developed in partnership with the pelvic floor physical therapist I worked with after the birth of my third child. Designed for busy moms with limited time, these 10 minute sessions can be done entirely at home.

❤️ I filmed these videos between 6 and 12 weeks postpartum, and I'll keep you company through each guided video. You do your best + forget the rest!
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⭐️ HOW SOON AFTER GIVING BIRTH CAN I START THIS PROGRAM?
I personally started the beginner versions of these exercises around 2 weeks postpartum. That said, each postpartum recovery experience is so different. If you have questions or had any complications during pregnancy/delivery, check with your health care provider.

⭐️ WHEN IS IT TOO LATE TO FIX DIASTASIS RECTI?
It's never too late! Many women are able to heal diastasis recti years (even decades!) after giving birth. Start with this program and progress when you can!
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Each video in this program was created and led by Lindsey Bomgren, mom of 3, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.
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#diastasisrecti #postpartum #diastasisrectirepair

[laurenlizzy]

I just wanted to let anyone who is just starting this wonderful program know that THIS WORKS. I just came from my annual well woman visit and I had my doctor check my diastasis recti. She told me that I'm the first person she's ever seen with no finger gap after having multiple children. I totally attribute that to this program which I've been doing faithfully for about 2 months. My doctor eagerly asked for all the information to share with other patients. Thank you so much for this program NML!!

[clarefiorucci]

Ty!! Ty for sharing your PROFESSIONAL knowledge without charging a crazy fees!! So very grateful. Had c section 8 yrs ago and regular labor birth 5 yrs ago. Have lower belly bulge (1 finger gap!) Really want to start off on the right note, but can't afford extra monthly fees or subscription as a single mama; so very grateful for this and you!! xx 💜

[heatherpoletti]

I am 6 years postpartum after my fifth child, and I need this. My core is weak, and this is my foundation for all excercises, . Thank you for offering these free videos!!

[sammig.]

Thank you so much for offering this program. It is such a blessing! I have this whole playlist saved, so that I can keep coming back to it.

[hadas]

Amazing! Im so excited for this! Thank you so much! Just had my first baby, and was desperatly in need of something to help heal my DR and my pelvic floor! So grateful for this❤️👏

[rhiannoncollins]

Thank you so much! My 5th just turned 2 and I didn’t even know what diastasis recti was till I find out on the internet. Not one OB talked to me about it!

[mrs.a]

Thank you so much!!! I had my 3rd baby a year ago and my diastasis recti is more than 4 fingers wide this time. I am finally taking action to address my issue, can't wait to get started. Thank you!!

[leajohnson]

I had started compiling my own playlist of your core vids just days before you posted this! Yay!

[sharmilahariprashath]

My daughter is 6 years old and i have 3 finger gap. For the past one month i have started doing other DA exercises which u have posted already. Hoping this 28 day program will give me good results. Waiting for it

[KasiaZ]

Wonderful program! I am so happy you put this together <3 For me biggest challenge is to find workouts I can do with DR and in parallel do DR repair and work out to lose weight and get toned.

[jessel]

So excited to do this. Will be 6 weeks postpartum in 2 weeks!

[shionajoseph]

My baby is about to be six and I desperately need this

[DoeRaeMe]

I’ve been searching for something just like this after baby number 4😅

[janeannclark]

2 months pp with number 4 and I’m going to start this with my mom who’s 8 years pp with number 15 😊 very confident we’ll get results since I’ve done a lot of your workouts over the past 3 1/2 years and always see results when I’m consistently working out with you Lindsey.

[limaceaae]

Thank you so much! Although I'm a man, I think I'll benefit from your program as well, since I've been diagnosed with a diastasis AND umbilical hernia, due to improper workout.

[seabrookel]

Thank you so much for offering such an easy to navigate and understand program, and for free no less! I always felt overwhelmed by the exercise videos I tried before. What to do, how long to do it? This program is so well laid out. Looking forward to success with it. Thank you!

[Olga_Afanasieva]

Please think, it may be interesting to create a program for people suffering from such a delicate problem as hemorrhoids. A problem that is common for both moms and athletes.

[douglaslynch]

Lindsey, I've been doing the 10 min. Diastasis Recti workout for 6 weeks now (58 y.o. male, BTW) and loving the results! I've begun the lower ab workout as well. Ridge is still evident with crunch position though. Wondering when or if I should begin planks, etc., etc... for "6-pack" development. Thanks!

[stephaniekowatch]

Hi Lindsey. Im very excited to start your challenge! Im almost 1 year pp with baby number 4, and have already been through a 12 week program that gave me strength /mind muscle connection but did not close my diastasis. Beyond frustrating! Do you know if it just takes longer for some people? A lot of your moves are very similar to theirs, difference is I dont have to pay for yours--thanks for making this available!

[wlginkq]

LOVE this workout. Just had a question. My lower back often hurts during this...any suggestions?