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SIMPLE STEPS

CHECK FOR DIASTASIS  RECTI AT HOME

Diastasis recti occurs  when the rectus abdominis muscles and linea alba  separate (particularly as  your belly grows during pregnancy).

What is  diastasis recti?

1. Lay flat 2. Find belly button 3. Place fingers above  belly button, lift neck + shoulders 4. Find abdomen 5. Determine whether  there's a  gap

How to check  for DR?

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!

Looking for more postpartum core recovery exercises? Check out this DR-repair program!