Rebuild your core after baby with these 8 diastasis recti exercises! Specifically targeting the transverse abdominals (TVA) and pelvic floor muscles (both of which are weakened during pregnancy).

This workout is specifically designed to heal diastasis recti, strengthen the pelvic floor, and rebuild your abs after baby.

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► This is WORKOUT SEVEN of our Diastasis Recti Workout Challenge! Find all of our DR workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjxlK1l2-WcD5F64jNg58t0

Download the FREE Diastasis Recti Challenge PDF Calendar for easy access to your daily workouts: www.nourishmovelove.com/28-day-diastasis-recti-workout-plan

THE WORKOUT: Diastasis Recti: 10 Minute Abs After Baby

► EQUIPMENT: None! Just your bodyweight.

► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Introduction
02:20 Move 1: Transverse Abdominal Breathing (TVA breathing) + Core Connection
02:57 Move 2: Lying Heel Tap + Leg Lift
03:33 Move 3: Lying Bent Knee Pulls
04:15 Move 4: Elevated Bent Knee March
04:52 Move 5: Elevated Leg Extension + Leg Drop
05:27 Move 6: Elevated Leg Extension + 2 Circles
06:00 Move 7: Elevated Bent Knee V-Taps
06:45 Move 8: Elevated First Position Kick Outs
07:22 Repeat all 8 Moves

*Note: Start where you are and do what you can! Maybe you start by performing the first three exercises for 20-30 seconds, rest and repeat. Then slowly add on exercise 4, then 5, and progress your way up to completing all seven exercises. You can always work up to performing these exercises for 45-60 seconds.

The 8 Best Diastasis Recti Exercises:
1⃣ Transverse Abdominal Breathing (TVA Breathing) + Core Connection
2⃣ Lying Heel Tap + Leg Lift
3⃣ Lying Bent Knee Pulls
4⃣ Elevated Bent Knee March
5⃣ Elevated Leg Extension + Leg Drop
6⃣ Elevated Leg Extension + 2 Circles
7⃣ Elevated Bent Knee V-Taps
8⃣ Elevated First Position Kick Outs

See video for complete workout and proper exercise form.

Learn more about Diastasis Recti + healing your core and pelvic floor after baby in this post:
https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/
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FAQ's + TRAINER TIPS:
► How soon can I start these exercises postpartum?
I always recommend chatting with your doctor or midwife about resuming exercise postpartum. Every body (and every pregnancy) is so different! I personally started using these 8 Diastasis Recti exercises around two weeks post-baby.
I started with the first four exercises for diastasis recti repair. I progressed up to all eight post-baby ab exercises around 6-8 weeks postpartum.

► What if I feel these moves in my lower back/thighs instead of my abs?
If you're feeling ab exercises in your thighs and lower back, that could mean your hip flexors are taking over the work and the moves are too advanced! I would scale back and try the modifications of each of these exercises! I go through them in the video but you can also find them written out here -- https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/
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Download the FREE Diastasis Recti Challenge PDF Calendar Here: https://www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/

Day 1: 5 Postpartum Recovery Ab Exercises -- https://youtu.be/u3XXc_cTYJU
DAY 2: 5 Pilates Ab Exercises for Diastasis Recti -- https://youtu.be/aTq3nedqwFs
DAY 3: 5 Postpartum Ab Exercises with Resistance Band -- https://youtu.be/NP9WqzbsobI
DAY 4: 5 Postpartum Recovery Ab Exercises -- https://youtu.be/TdE6qpZ9u88
DAY 5: 5 Pilates Ab Exercises for Diastasis Recti -- https://youtu.be/0AJBIwWbTfI
DAY 6: 5 Postpartum Ab Exercises with Resistance Band -- https://youtu.be/4_gzLGrryF0
DAY 7: You are here!
DAY 8: 10-Minute Beginner Ab Workout for Women -- https://youtu.be/kbmg-0lpAOc
DAY 9: 5 Postpartum Ab Exercises with Mini Resistance Band -- https://youtu.be/e5nT_dBhJaE
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