Six great exercises to help rehab your stomach, strengthen your core, and heal diastasis recti after pregnancy! EVERY mom should do this core workout after delivery! Postpartum physical therapist, Jared Beckstrand, runs you through the best core exercises you can do after having a baby. Read more below!

THE MOMMY TUMMY FIX POSTPARTUM FITNESS PLAN: https://mommytummyfix.com/

Try the first core workout from the MTF program here: https://www.youtube.com/watch?v=-sfxoPH9_Eg

Most moms I work with feel the same way. After having a baby, they want to strengthen their core, flatten their stomach, and improve their self confidence.

To do that, they often resort to “traditional” core exercises like sit ups, crunches, planks, mountain climbers, etc.

What they don’t realize is that in most instances, these exercises cause more damage than good and actually perpetuate the appearance of a “belly” or “tummy”.

In order to accomplish your post-pregnancy core goals, you must start with the correct post-pregnancy exercises. These are corrective, rehabilitative exercises that will help you to not only strengthen your core, but rehab and flatten your stomach as well!

HOW SOON CAN I START CORE EXERCISES AFTER MY PREGNANCY?

The “standard” waiting time is six weeks after a natural delivery and 8 weeks after c-section. Please wait that amount of time before starting this or any workout plan and be sure to have the consent of your healthcare provider to ensure your safety.

WHAT IS DIASTASIS RECTI?

Diastasis Recti (DR) is a separation of your 6-pack abdominal muscle. As your pregnancy progresses, your stomach has to expand to create more room for your growing child. In order for that to happen, the connective tissue between the two halves of your rectus abdominis (6-pack muscle) has to stretch.

This is completely natural and happens in 100% of women in their third trimester of pregnancy.

The thing is, after your pregnancy it does not always go back together. In fact 65% of women still have DR six weeks after delivery and 35% of women still have it 12 months after delivery!

This can be a weak link in the core musculature and contribute to back and pelvis pain, but it’s also a major contributing factor to the appearance of a “pooch”, “pouch”, or “belly”.

What you need to do is focus on the deepest core layer, the transverse abdominis (TA) muscle. This muscle starts at your back and wraps around your sides to the front creating a “corset” when it contracts. Strengthening this muscle is critical to healing your core and minimizing the “pooch” appearance.

These are 6 of the best exercises to help strengthen your core, rehab your stomach, and heal diastasis recti after pregnancy.

POSTPARTUM CORE WORKOUT EVERY MOM SHOULD DO

0:07 INTRODUCTION
0:40 ABDOMINAL BRACE
1:35 ABDOMINAL BRACE WITH MARCH
2:28 ABDOMINAL BRACE WITH BALL SQUEEZE
3:20 ABDOMINAL BRACE WITH BRIDGE
4:01 ABDOMINAL BRACE WITH ABDUCTION
5:27 ABDOMINAL BRACE WITH ADDUCTION
6:26 THE MOMMY TUMMY FIX

HOW OFTEN CAN I DO THESE CORE REHAB EXERCISES?

I recommend patients start by performing this routine 3-4 times/week and then work up to 6-7 times/week per their strength and activity tolerance.

DID YOU TRY THIS ROUTINE?
What did you think of this workout? Do you feel it deep in your core? I LOVE hearing from viewers - leave your experience in a COMMENT and let me know how you feel!

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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
AB WORKOUT AFTER BABY: https://youtu.be/ltoueUICjB8
EXERCISES TO AVOID WITH DIASTASIS RECTI: https://youtu.be/lpp21kgbWJM
BEGINNER AB WORKOUT WITHOUT CRUNCHES: https://youtu.be/P6c05vDgRsE
TOTAL BODY POSTPARTUM WORKOUT: https://youtu.be/VN_-6AalT_4


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