Rebuild your core after pregnancy with 5 pilates exercises for diastasis recti!
These beginner ab exercises use a Pilates ball to heal diastasis recti, strengthen the pelvic floor, and rebuild your abs after baby. Don't have a pilates ball? You can substitute a throw pillow!
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
► This is WORKOUT TWO 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 (BEGINNER)
► 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 Postpartum Recovery Ab Exercises
1⃣ TA Breathing with Ball Squeeze (legs at 90 degrees)
2⃣ Dead Bug with Ball Squeeze (legs at 90 degrees)
3⃣ Dead Bug March with Ball Squeeze
4⃣ 90-Degree Side to Side Leg Lowers
5⃣ Glute Bridge + Inner Thigh Squeeze
►TIME STAMPS:
00:00 Workout Introduction
00:50 Exercise 1
03:05 Exercise 2
04:56 Exercise 3
07:58 Exercise 4
10:12 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-beginner
_________________________________________________________
LINDSEY WEARING (affiliate links):
lululemon Align High-Rise Short 6" — https://creatoriq.cc/3OLIXBD
lululemon Ebb to Street Cropped Tank — https://creatoriq.cc/3Z7OXYI
________________________________________________________
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: You are here!
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: 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
_________________________________________________________
SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
https://www.nourishmovelove.com/subscribe/
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove/
www.nourishmovelove.com
_________________________________________________________
#postpartum #postpartumcore #postpartumfitness