10-Minute Diastasis Recti Challenge (#5) | Postpartum Abs
A pilates-inspired postpartum ab workout to repair diastasis recti and strengthen the pelvic floor after pregnancy (even if it was years ago!). đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join âē 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 đ Download the FREE Diastasis Recti Challenge PDF Calendar for easy access to your daily workouts: www.nourishmovelove.com/28-day-diastasis-recti-workout-plan â¨THE WORKOUT: 5 Pilates Ab Exercises for Diastasis Recti (ADVANCED)⨠âē EQUIPMENT: Pilates Sponge Ball (but you can also use a kids toy ball or throw pillow) đMy Pilates Ball is from Amazon (affiliate link): https://amzn.to/3wcyZi5 đMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: âī¸5 Pilates Ab Exercises âī¸Timed Intervals (40 seconds work, 20 second transition) âī¸Repeat each exercise x2 (back to back â 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 1ī¸âŖ Bird Dog with Ball Push 2ī¸âŖ Bear Crawl Hold with Ball Squeeze 3ī¸âŖ Single Leg March + 90 Degree Isometric Hold 4ī¸âŖ Modified Side Plank Lift + Ball Squeeze 5ī¸âŖ High Plank w/ Ball Between Legs Squeeze âēTIME 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 â¤ī¸ 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 âē Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ _________________________________________________________ đ LINDSEY WEARING (affiliate links): lululemon Align High-Rise Short 6" â https://creatoriq.cc/3xHwZ2Z lululemon Wunder Train Longline Bra â https://creatoriq.cc/3RaTS5O _________________________________________________________ âFAQ s + TRAINER TIPS: âē 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 pilates ab exercises around two weeks post-baby. âē 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! âēHow to check for Diastasis Recti at home: https://youtu.be/162FLrLMZWI âē 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). ________________________________________________________ đ This is the ADVANCED version of our Pilates Ball Postpartum Ab workout. If you havenât tried the beginner version of this workout, find it here: https://youtu.be/aTq3nedqwFs đ You ll know you re ready for the advanced version when you can complete the moves in the Beginner version without hard coning or doming (soft coning is okay in a controlled setting -- Dr. Sari explains it more in this video!). ________________________________________________________ đ MORE of My BEST POSTPARTUM WORKOUTS: âē Beginner No Equipment Diastasis Recti Workout - https://youtu.be/u3XXc_cTYJU âē 9 BEST Exercises for Postpartum Strength -- https://youtu.be/tBLbReA19OE âē 8 Exercises for Diastasis Recti - https://youtu.be/u4z7sBiGFA8 đĒ Looking for more Postpartum Workouts at home? Download my FREE 30-Day Postpartum Workout Plan Here: https://www.nourishmovelove.com/postpartum-workout-plans/ _________________________________________________________ đ¨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE 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/ âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove/ www.nourishmovelove.com _________________________________________________________ #postpartum #postpartumfitness #postpartumworkouts
