Diastasis Recti Workout Plan (28-Day Program)

I’ve been consistently doing your workout challenges since late last year and I’ve seen surprising changes in both my muscles, my strength, and the weights I’m using. It’s the first time I’ve truly stuck with a workout plan because I am enjoying the weight and cardio combo so much. 2 Questions: (1) is there a fitness tracker on this one? I’m going through all programs and printing all of them. (2) I wanted to maybe make a subreddit for NML (I have no clue how much work making a subreddit is but was just toying with the idea), but I don’t want to step on toes, since I know you have your whole app community etc.

I just turned 75 last week. I’ve been following your workouts for almost a year, and have increased my weights from 8# to 20# with an occasional 30-pounder thrown in there. For my birthday, I did a challenge course high up in the trees on the Oregon Coast. The stepping and swinging parts were fun but the REAL challenge was: could I hang on to a rope and move from barrel to barrel, lily pad to lily pad? Short answer: I did! Big whoops and hallelujahs! I’m working on the pushup progression, aiming to get to a full-body from my toes by April; also dead hangs 40 sec/20 sec/10 sec/5 sec same days that I do the pushup progression. Hands hurt a lot so I don’t know if I’ll be able to increase my hang time, but I’m squeezing a compression ball daily in hopes of improving my grip! You are a valuable part of my life and I talk you up to anyone who I find is interested in getting more fit. Blessings to you big time!

I’m a beginner and have completed one week of this program. My main goal is to build strength and muscle without losing weight. Should I continue with this program, start with Stronger 20, or choose another beginner program? I’d also like to know how I should progress after the first few weeks. I can train 3–5 days per week and have dumbbells.

As a former fitness instructor, I am very picky about following other exercise programs and instructors. This postpartum (and the prenatal) workout plans absolutely carried me through pregnancy and getting back into a routine after my 3rd baby. I loved having a program I could trust, and it allowed me to just show up and do it when time allowed. Can’t wait to take on another challenge.

I have done strength training on different platforms, but this really gave me the most bang for my time. I felt challenged and that some part of my body was actually working during each 20 min session. This makes me excited (and a little nervous) to attempt the other programs. I am 44 f/t working mom of 2, I do feel stronger

Excellent

Program is fabulous. I did the first two weeks in 3 weeks, the first week with 4lb weights because that is what I had and I didn’t really know where to start. Anyway got 10lb weights for week 2 which was better, but then on day 10 had shooting pain in my right shoulder. Now I don’t know if this is because a certain muscle isnt strong enough yet or if I was doing the exercise wrong. That would be my one critique is that there wasn’t enough instruction on correct form for beginners like me. Maybe a video on all the exercises needed for the sequence with correct form for novices like me. 🙂 thanks for the program excited to keep progressing.

I loved doing this program! Started it at 12 weeks postpartum and some days were soo challenging. I’m so proud of myself, I did it with baby watching me, during nap times, on vacation… especially enjoyed the unilateral workouts and the pyramid strength one (so fun). I will be starting your beginner program on monday. Thank you !

I love all your programs, but this is one I keep coming back to. I love seeing my progress. My strength gains are incredible and it is so important to me as I age to stay strong. Thank you for putting out such great content and focusing on what matters, strength gains, not appearance!!!

I would like to say I enjoyed this workout but really, I felt more accomplishment and satisfaction than pleasure. I kept coming back to try and better myself because I just couldn’t let my last workout define me as a quitter! #4 was a killer for me, and my upper arms are still hurling injures at me. Your plans keep me coming back for more! Thanks very much.

I am a stay at home mom of three kiddos and every minute is accounted for, but Linds makes it so easy to not forget about my health. I am able to workout in the comfort of my own home. Whether with my children included or not. Her videos are encouraging, uplifting and challenging. Her free workouts is a prayer answered for sure!

I had never done a workout routine consistently in my life. Then in what could be argued a very busy season in life, I decided for the sake of being able to physically do all the things I’m needed to do on the farm with my six kids, I had to recover from prior pregnancy weakness and injuries. I’m thankful for the free, practical, motivating, challenging videos that helped me regain my posture, stamina, strength, and feel like me again. After I completed the series I had to stop because of time issues that popped up but I genuinely look forward to getting back to reclaiming this important investment in me that also benefits my family.

Thank you so much for putting together a doable and achievable post partum plan. I am on Day 19 and I feel so much stronger. Since having my baby I haven’t been able to stick with a routine until this. I would work out once or twice a week if that. Now I’m moving 3-5 days a week. Here I am 7 months postpartum and feeling strong thank G-d! Thank you so much.

I so appreciated this workout I just finished day four. I hurt my back after being sick in bed for 4 days and this workout is helping me get back on track with working out and my whole body just feels looser. And even emotionally I feel happier. I am not yet able to use 15 lb weights. But I will do it again and try to load up more next time. I appreciate having a program where I don’t have to think about what to do next. Thank you so much Lindsay and the NML team.

Love these workouts. I’m not a fan of weight training, counting reps and sets as I find this tedious. Love that these are 30-50 seconds of work which if I chose the correct weight brought me to failure. These workouts are never boring and the 20 minutes goes by so fast. I’m definitely seeing results after doing the entire Strong20 4 times. I’m moving on to Stronger25. Thank you so much Lindsay! Ps I also love that you have devotionals, I just found them and will definitely be using those too. God Bless you and keep you Lindsay.

I loved the 20 minute workouts. They fit well into my schedule during the school year having less free time. I felt challenged and like I was able to build muscle with the repeated, challenging exercises. I also liked the mobility in a longer warmup. And, as always, the education during the workouts is appreciated and valuable. Thanks for another great program!

I’m now heading into my third trimester and have been following the 1st and 2nd workouts from this pregnancy program, and I absolutely love them. What I appreciate most is the variety. There’s a workout to match whatever mood I’m in that day, with different lengths and different styles to choose from. It makes it so much easier to stay consistent throughout pregnancy. I cannot thank you enough for this!

I had been feeling burnt out with recent workouts and needed a change. I recently completed the Strong 20 program and it was so fun, yet challenging. I loved that I could fit it into my busy schedule as a full-time working mom of 3. I am going to start the Stronger 25 next. Love your positivity and the pace of the workouts!

I cannot describe how grateful I am to have found these postpartum workouts. I not only feel like I have found a trainer, but a much-needed tribe member on the other side of the screen.

I really appreciate Lindsey’s dedication and how she brings her real self to each workout, since being a mom of three small kids can feel so lonely. She is great company and makes it much easier. Thank you!

I have been really enjoying Max 20! Unfortunately joining the app to access the additional week of workouts isn’t in my budget at the moment, but I love the 10 days that are available for free. I am on my 4th week(day 7) of doing this program and I can see myself repeating the 10 day program throughout the summer. My strength has improved since beginning this program on 6/1 and I would even say this is my favorite NML program I’ve tried so far.

I am 64 and still working so it has been hard to get to the gym. I love these short,effective workouts and modifications. My adult daughter is following along and we send each other sweaty selfies to encourage each other haha. Thank you so much for providing this resource for free Lindsey.

This is the first program I’ve been excited to complete in a long time! I was feeling burnt out by weight training and needed something different for little bit that’s also effective. This is perfect! I notice my range of motion improving and it also provides a good refresher on proper form without the added weights. I love Lindsey’s enthusiasm and that my young daughter hears her encouragement and joins me and cheers me on. I’m excited to dive into her other programs as well!

I want to sincerely thank you, Lindsey Bromgren, from the bottom of my heart for all the content you create.

I’m here to express how grateful I am for your work. Before I found you, I was already training, but I felt like I was missing something more structured and motivating for this phase of my life.

I had been training intensely before pregnancy, but during pregnancy I reduced the intensity. Now, in the postpartum period, I’m getting back into it with full commitment.

I found you about 1 month and 2 weeks ago, and I’m about to complete 3 weeks in your postpartum program. I’m already repeating the program for the second time, so technically I’m in my third week — and I’m also combining it with your diastasis program.

It has been an incredible experience.

During this time, I’ve already lost 22 lbs out of the 35 lbs I gained during pregnancy, just 4 months postpartum, and I’m almost back to my pre-pregnancy weight.

More importantly, training with your program has been extremely motivating and consistent for me. I feel stronger, more confident, and very supported throughout this journey.

Thank you so much — I truly needed to express my gratitude for this.

I am getting back into shape! I am premenopausal, overweight, and lazy. And you inspired me to move. I just started the 30-day beginner workout in conjunction with a good diet and walking workout. I am feeling great and can’t wait for more!

I was unsure where to start in my workout journey at 6 weeks postpartum with my second baby. I did not prioritize exercise after having my first baby just 2.5 years ago so I knew I needed a specific program for postpartum. It has helped me so much! I feel so much stronger and confident. I plan on continuing a new NML program next!