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.

We now film full-length videos! We re-filmed this workout to match our new quality standards -- you can find that HERE: https://youtu.be/WVjO3tbNo3E

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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 or find the full-length video here: https://youtu.be/WVjO3tbNo3E

*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 Best Diastasis Recti Exercises:
1⃣ Lying Heel Tap + Leg Lift
2⃣ Lying Bent Knee Pulls
3⃣ Elevated Bent Knee March
4⃣ Elevated Leg Extension + Leg Drop
5⃣ Elevated Leg Extension + 2 Circles
6⃣ Elevated Bent Knee V-Taps
7⃣ Elevated First Position Kick Outs

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/

►How to check for Diastasis Recti at home: https://youtu.be/162FLrLMZWI

► My "babies" are teenagers -- can I still do this workout?
YES. This workout is great for ALL women, regardless of whether you've had a baby (or when that baby was born).
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MORE of My BEST POSTPARTUM WORKOUTS:
► 7 Best Strength Training Exercises for Women -- https://youtu.be/tiyU63Pv9lY
► 9 BEST Exercises for Postpartum Strength -- https://youtu.be/tBLbReA19OE
Download my FREE 30-Day Postpartum Workout Plan: https://www.nourishmovelove.com/postpartum-workout-plans/
Or find ALL of my Postnatal + Postpartum Workouts in this YouTube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbgM3v-uRntYjx7O00uMmGet
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