Repair diastasis recti, regain core and pelvic floor strength, and reconnect to your abs after pregnancy with this 28 day challenge. This program is designed for busy moms with limited time. All you need is 10 minutes a day, and each video can be done completely at home with minimal equipment. Follow along with daily guided videos designed in partnership with a pelvic floor physical therapist.
This postpartum workout program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training in collaboration with my pelvic floor physical therapist (Dr. Sari Abelson PT, DPT).
Diastasis Recti (DR), or abdominal muscle separation, is a common (but frustrating) experience for women who have been through pregnancy.
DR occurs when the rectus abdominis muscles (six-pack ab muscles) and linea alba (connective tissue) separate as your belly grows during pregnancy. This abdominal separation can range from mild to severe.
This content clearly resonates with many of you, and inspired us to bring you this new program: a 28-day workout challenge to heal diastasis recti in just 10 minutes a day.
This program is designed to be an effective, achievable, and positive experience for new moms. I filmed each video in this program between 6 and 12 weeks postpartum, and will be guiding you through each rep, offering form cues and modifications.
Looking for more information about diastasis recti and postpartum exercise? Check out our Diastasis Recti Resource Page.
This equipment is optional but recommend. If you don’t have the equipment available, you can also perform each ab exercise in this program with just your bodyweight.
A pilates ball. You can also use a kid’s squishy ball or a throw pillow if you don’t have a pilates ball available.
A long loop resistance band (Discount Code: NML). You can also use a towel if you don’t have a resistance band available.
A mini loop resistance band (Discount Code: NML). You can also use an old sports bra if you don’t have a mini resistance band available.
10 minutes per day, 6 days per week. Take more rest days as needed.
Option to cut back to 2-3 days a week and scale up when you feel ready.
Show yourself some grace mama! You do your best and forget the rest. After all, you brought a human into this world — you’re pretty dang strong.
All fitness levels. The daily workout videos offer exercise variations, modifications and options to increase or decrease the intensity as needed.
FREE! No sign up needed, this is a FREE Diastasis Recti Workout Plan.
Diastasis Recti is extremely common during pregnancy and the postpartum period. Symptoms of diastasis recti include a visible bulge or “pooch” that protrudes just above or below the belly button, as well as coning or doming when you contract your ab muscles. The diastasis (or split) is measured by the number of finger spaces that fit between the rectus abdominis muscle. You can evaluate yourself by following this step-by-step guide: How To Check Yourself for Diastasis Recti.
Every postpartum recovery experience is different. I personally started doing these exercises for diastasis recti around 2 weeks postpartum. If you have questions or concerns, reach out to your health care provider or schedule an evaluation with a pelvic floor physical therapist.
Yes, it is possible to fix diastasis recti without surgery. Many postpartum women are able to heal diastasis recti using at home ab exercises or physical therapy, like the ones found in this program. Note, it’s less about closing the gap between your ab muscles and more about the tension you can generate across the gap with your deep transverse abdominals.
In some cases, diastasis recti will resolve itself. However, if the separation is severe and not healing on its own, untreated diastasis recti can lead to weakened abdominal muscles, chronic lower back pain, pain during sex, urinary incontinence or pelvic pain.
It’s never too late to repair diastasis recti. With proper exercises and patience, many women can heal their core years after pregnancy.
Deep core breathing (transverse abdominals breathing), glute bridges, and bent knee marches are some of the most effective diastasis recti exercises. These small, targeted movements engage the deep core muscles and restore the abdominal wall.
This plan includes one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a walk, or following one of our popular stretching and recovery workouts:
After completing the Diastasis Recti Challenge, you have a few options:
If you’re looking to return to HIIT training or running after baby we highly suggest making sure your body is ready with this Postpartum Fitness Test.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.