10-Minute Diastasis Recti Challenge (#9) | Postpartum Abs
Rebuild your core with 5 resistance band ab exercises for diastasis recti! These ab exercises use a mini loop resistance band to heal diastasis recti, strengthen the pelvic floor, and rebuild your abs after pregnancy. If you don t have a mini band, you can sub an old sports bra. ЁЯЪиSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ЁЯТЬ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join тЦ║ This is WORKOUT NINE of our Diastasis Recti Workout Challenge! Find all of our DR workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjxlK1l2-WcD5F64jNg58t0 ЁЯФЧ Download the FREE Diastasis Recti Challenge PDF Calendar for easy access to your daily workouts: www.nourishmovelove.com/28-day-diastasis-recti-workout-plan тЬиTHE WORKOUT: 5 Postpartum Ab Exercises with Mini Resistance BandтЬи тЦ║ EQUIPMENT: A Mini Loop Resistance Band ЁЯСЙMy Mini Loop Resistance Bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML *Discount Code: NML ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: тЬФя╕П5 Resistance Band Ab Exercises┬а тЬФя╕ПTimed Intervals (40 seconds work, 20 second transition) тЬФя╕ПRepeat each exercise x2 (back to back тАФ 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. тЦ║Workout Outline: 1я╕ПтГг Band Overhead Pull Apart + 2 Kicks Outs 2я╕ПтГг Banded Dead Bug 3я╕ПтГг Lying V-Pull Aparts 4я╕ПтГг Plank or Incline Plank Mountain Climb 5я╕ПтГг Modified Side Plank Clam Shell R/L тЦ║TIME STAMPS: 00:00 Workout Introduction 00:40 Exercise 1 02:40 Exercise 2 04:50 Exercise 3 06:50 Exercise 4 08:55 Exercise 5 тЭдя╕П Learn more about Diastasis Recti + healing your core and pelvic floor after baby in this post: https://www.nourishmovelove.com/5-postpartum-ab-exercises-mini-band/ тЦ║ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ _________________________________________________________ ЁЯСЦ LINDSEY WEARING (affiliate links): lululemon Base Pace Shorts 8" тАФ https://creatoriq.cc/3LMwPND lululemon Ebb to Street Tank тАФ https://creatoriq.cc/3R2v5AJ _________________________________________________________ тнРFAQ s + TRAINER TIPS: тЦ║ 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 5 resistance band ab exercises around two weeks post-baby. тЦ║ 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! тЦ║How to check for Diastasis Recti at home: https://youtu.be/162FLrLMZWI тЦ║ 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). ________________________________________________________ ЁЯМЯ NEXT STEPS: Once you ve mastered this ab workout, advance to one of these: тЦ║ 10-Min Resistance Band Diastasis Recti Workout (ADVANCED) тАФ https://youtu.be/4_gzLGrryF0 тЦ║ 10-Min Pilates Ball Diastasis Recti Workout (ADVANCED) - https://youtu.be/0AJBIwWbTfI тЦ║ 10-Min No Equipment Diastasis Recti Workout (ADVANCED) - https://youtu.be/TdE6qpZ9u88 ________________________________________________________ ЁЯМЯ MORE of My BEST POSTPARTUM WORKOUTS: тЦ║ Beginner No Equipment Diastasis Recti Workout - https://youtu.be/u3XXc_cTYJU тЦ║ Beginner Pilates Ball Diastasis Recti Workout - https://youtu.be/aTq3nedqwFs тЦ║ Advanced No Equipment Diastasis Recti Workout - https://youtu.be/TdE6qpZ9u88 ЁЯТк Looking for more Postpartum Workouts at home? Download my FREE 30-Day Postpartum Workout Plan Here: https://www.nourishmovelove.com/postpartum-workout-plans/ ЁЯСЙOr find ALL of my Postnatal + Postpartum Workouts in this YouTube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbgM3v-uRntYjx7O00uMmGet _________________________________________________________ ЁЯЪиSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe тЦ║SUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details! https://www.nourishmovelove.com/subscribe/ тЦ║ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ тЦ║FOLLOW On Instagram: https://www.instagram.com/nourishmovelove/ www.nourishmovelove.com
