A pilates-inspired postpartum ab workout to repair diastasis recti and strengthen the pelvic floor after pregnancy (even if it was years ago!).

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

THE WORKOUT: 5 Pilates Ab Exercises for Diastasis Recti (ADVANCED)

► EQUIPMENT: Pilates Sponge Ball (but you can also use a kids toy ball or throw pillow)

My Pilates Ball is from Amazon (affiliate link): https://amzn.to/3wcyZi5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
5 Pilates Ab Exercises 
Timed Intervals (40 seconds work, 20 second transition)
Repeat each exercise x2 (back to back — see if you can increase the intensity on the second set)

*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. You can always work up to performing these exercises for 40 seconds.

5 Pilates Ab Exercises
1⃣ Bird Dog with Ball Push
2⃣ Bear Crawl Hold with Ball Squeeze
3⃣ Single Leg March + 90 Degree Isometric Hold
4⃣ Modified Side Plank Lift + Ball Squeeze
5⃣ High Plank w/ Ball Between Legs Squeeze

►TIME STAMPS:
00:00 Workout Introduction
00:40 Exercise 1
03:12 Exercise 2
05:20 Exercise 3
07:18 Exercise 4
09:20 Exercise 5

Learn more about Diastasis Recti + healing your core and pelvic floor after baby in this post: https://www.nourishmovelove.com/5-pilates-ab-exercises-advanced
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LINDSEY WEARING (affiliate links):
lululemon Align High-Rise Short 6" — https://creatoriq.cc/3OLIXBD
lululemon Wunder Train Longline Bra — https://creatoriq.cc/3W0Pk68
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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: You are here!
DAY 6: 5 Postpartum Ab Exercises with Resistance Band -- https://youtu.be/4_gzLGrryF0
DAY 7: 10-Minute Abs After Baby -- https://youtu.be/u4z7sBiGFA8
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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#postpartum #postpartumfitness #postpartumworkouts