Diastasis Recti Workout Plan (28-Day Program)

Seven months ago, I had open-heart surgery to replace my aortic valve. My sternum was literally cut open and bound together with wire. After eight weeks, my movement and lifting restrictions were lifted, and I was off heavy pain meds, unable to start driving and back to life with five kids. I completed cardiac rehab rehabilitation, but I had not lifted more than 5 pounds the entire time. I was a long way to go to recovery and regain my strength. A friend recommended this program and I started on it and was able to do a few days in a row and then rest for a few days but I was able to do it. I started out at 5 pounds and then increased to eight and then 10 and then 12 pounds. I’m about to finish the program tomorrow and I’m so much stronger and more capable. I also am able to do walks and runs and longer cardio exercises and yoga. This is absolutely changed my life for the better. Thank you!

Great program! I really like how this athlete-style workout combines strength training with mobility, balance, and conditioning—it makes the routine more functional rather than just focused on aesthetics. The use of trisets, HIIT intervals, and progressive overload is a smart way to improve both muscle and athletic performance over time. Training 25–30 minutes a day with a structured plan like this is practical and sustainable for long-term results

Absolutely love this 4 day workout split!! It’s challenging but doable and I feel so strong after completing it!! Please do more videos like these, especially with the rep drops!

I’ve been doing a different plan for the last year on repeat, had some good results. Injured my knee and recovered and tried to get back into that program, but it felt boring. Found this one, and the muscle gains have been incredible. Symmetry in my legs is almost if not fully equal now, my arms are more defined than they’ve ever been, and I always feel great after I finish the workout. They are fun and encouraging to work out with as well. Definitely recommend!

I love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂

I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20!

Great advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair!

After about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you!

I completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger!

This program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56!

Finally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum.

Not quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best!

I have just started and am completing my first week. Feeling much lighter and more energetic than when I started.

Q – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year.

I love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more!

I have just started this 50+ workout plan. I am 56 yrs old and I am wanting a structured plan of strength training, cardio, rest suitable for my age group. This plan ticks all the boxes. I am wanting to build more muscle mass to reduce my risk of a strong family risk of type 2 diabetes and prevent it altogether. To get stronger and live longer better.

I’ve been following your channel for over 2 years and I’ve had beautiful results when I was consistent..but in between life would happen and then for sometime i wouldn’t do any coz. Of change in schedule..now I’ve turned 50 and i was just hoping there would be something i could just click on and follow along. This plan is perfect.. thankyou Lincy

As I was doing one of the workouts yesterday I had a thought that I need a program for me in my stage of life because although I CAN do all of the workouts, my body is not the same and I am never sure if I am harming myself by pushing on the wrong type of workout. So I am SO FLIPPING THRILLED to have opened my email this morning to find the exact thing I needed. If I am reading this correctly, it will be the same workouts repeated every week, the goal is to progress weights every 4 weeks. Do I have that correct?

Hi Lindsey,

I write this comment to thank you from the bottom of my heart for making this program available for free!! I discovered your YouTube channel and website for my first pregnancy. It helped me stay strong and prepared during pregnancy. It is only now, at 2 years postpartum, that I have been able to complete the postpartum program. I feel my core/pelvic floor is stronger, and my overall strength is increasing because I am restarting the program for a 2nd month and am able to scale up to 15 lbs for some exercises. Thank you. God’s blessings for you and your family!

I am so proud of myself I just finished this challenge winter arc and i have to say first of all me being 60 years old just finshed a challenge i never would have thought id make it through but thanks to Lindsey and Rachelle for all the inspiration and tips to get and have the confidence and the will to follow through and thats just what ive done. It was challenging and at times had to take little extra break but i fought through and im planning on going back and doing it again! Thank you so much again

With most workouts on video you get bored or move ahead of the person or just give up. I love that there is minimal on the stretch and the cool down. And how you put all the moves together. I am a teacher on a budget and you share this at no cost makes it more of an incentive to do it. The moves were simple yet you could feel it . I’m 57 and need to get up and your workout makes me want to do the second one now.

Lindsey has done it again, thank you! Following the “Build” program has helped me up my weights and see more muscle and with that stability. (As a senior both are important to me!) Consistency and following the programs incremental steps have encouraged me to try to increase my weights. Helpful tips, as always, are included so that your form is correct. I hope to keep up with Nourish Move Love for the next decade, God willing!

If you’re looking for true results, this is the program for you (although I would say that for all of NML’s programs!). The moves are simple, allowing you to focus on form and challenging yourself by picking up the heavy weights. I loved the consistency of three sets to build true muscle. I have done this program several times already and will continue to do so! Love, love, love. I’ve never felt stronger!

Ow ow ow ow ow. Pushed through this and have done it twice through. This is an incredible program that humbles me while lifting me up. Thank you!

What a program! There were days I knew i had 100 reps and other days I was sure I would fail. Because i have been dedicated to working out with Lindsey for months I did not fail once. Thank you Lindsey and NML team!

NML is undoubtedly the best channel for guidance, motivation and encouragement.

The workouts are always challenging but Lindsay thoroughly explains the exercises and Rachel provides visual modifications. And there are so many workouts and work out plans to choose from!!! It can’t get better than this.