POSTPARTUM EXERCISES

HEAL DIASTASIS RECTI

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It's tough to know where to  start! But safely rebuilding foundational core strength  is key.

How do you safely  get back into  exercise after  having a baby?

This postnatal ab workout  is safe for Diastasis Recti,  and designed to  strengthen your pelvic  floor and rebuild  deep core muscles  after pregnancy. 

Try 5 bodyweight ab exercises 👉

1

CORE  BREATHING

Targets: The TVA muscles  and pelvic floor muscles (which support your internal organs  and provide stability of your  lower spine).

2

HEEL SLIDE  + LEG LIFT

Targets: Deep transverse abdominal muscles (TVA),  lower abs and hips.  ⭐ Omit the leg raise to modify.

3

LYING BENT  KNEE PULLS

Targets: Deep transverse abdominal muscles (TVA),  lower abs and hips. ⭐ To modify, keep both  legs on the and alternate  the knee pull. 

4

ELEVATED  BENT KNEE  MARCH

Targets: Deep transverse abdominal muscles (TVA),  lower abs and hips. ⭐ Reduce range of motion  to decrease intensity.

5

ALTERNATING EXTENSION  + DROP

Targets: Deep transverse  abs, rectus abdominis, lower  abs and obliques. ⭐ To modify, omit the leg  lower and only perform the alternating leg extensions.

Screenshot Workout

1. Core Breathing 2. Heel Slide + Leg Lift 3. Bent Knee Pulls 4. Bent Knee March 5. Alternating Extension + Drop DO IT: 30 sec work. Repeat x 2 sets. 

Try this  10-Minute Postpartum Abs Workout in a guided,  follow-along  video!

Looking for more postpartum core recovery exercises? Check out this workout!

TAP BELOW for a FREE Postpartum Workout Plan and Postpartum Resources!