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!). 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 FIVE 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 Pilates Ab Exercises for Diastasis Recti (ADVANCED)тЬи тЦ║ EQUIPMENT: Pilates Sponge Ball (but you can also use a kids toy ball or throw pillow) ЁЯСЙMy Pilates Ball is from Amazon (affiliate link): https://amzn.to/3wcyZi5 ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: тЬФя╕П5 Pilates 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. 5 Pilates Ab Exercises 1я╕ПтГг Bird Dog with Ball Push 2я╕ПтГг Bear Crawl Hold with Ball Squeeze 3я╕ПтГг Single Leg March + 90 Degree Isometric Hold 4я╕ПтГг Modified Side Plank Lift + Ball Squeeze 5я╕ПтГг High Plank w/ Ball Between Legs Squeeze тЦ║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 тЭдя╕П 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 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 Align High-Rise Short 6" тАФ https://creatoriq.cc/3xHwZ2Z lululemon Wunder Train Longline Bra тАФ https://creatoriq.cc/3RaTS5O _________________________________________________________ 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 pilates 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 This is the ADVANCED version of our Pilates Ball Postpartum Ab workout. If you havenтАЩt tried the beginner version of this workout, find it here: https://youtu.be/aTq3nedqwFs ЁЯСН 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!). ________________________________________________________ ЁЯМЯ MORE of My BEST POSTPARTUM WORKOUTS: тЦ║ Beginner No Equipment Diastasis Recti Workout - https://youtu.be/u3XXc_cTYJU тЦ║ 9 BEST Exercises for Postpartum Strength -- https://youtu.be/tBLbReA19OE тЦ║ 8 Exercises for Diastasis Recti - https://youtu.be/u4z7sBiGFA8 ЁЯТк Looking for more Postpartum Workouts at home? Download my FREE 30-Day Postpartum Workout Plan Here: https://www.nourishmovelove.com/postpartum-workout-plans/ _________________________________________________________ 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 (like my favorite athletic gear and more)! 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 _________________________________________________________ #postpartum #postpartumfitness #postpartumworkouts
