10 Minute Abs After Baby (8 Diastasis Recti Safe Ab Exercises)

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. 🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe 💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ► 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. 00:00 Workout Introduction 02:20 Move 1: Transverse Abdominal Breathing (TVA breathing) + Core Connection 02:57 Move 2: Lying Heel Tap + Leg Lift 03:33 Move 3: Lying Bent Knee Pulls 04:15 Move 4: Elevated Bent Knee March 04:52 Move 5: Elevated Leg Extension + Leg Drop 05:27 Move 6: Elevated Leg Extension + 2 Circles 06:00 Move 7: Elevated Bent Knee V-Taps 06:45 Move 8: Elevated First Position Kick Outs 07:22 Repeat all 8 Moves *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 8 Best Diastasis Recti Exercises: 1️⃣ Transverse Abdominal Breathing (TVA Breathing) + Core Connection 2️⃣ Lying Heel Tap + Leg Lift 3️⃣ Lying Bent Knee Pulls 4️⃣ Elevated Bent Knee March 5️⃣ Elevated Leg Extension + Leg Drop 6️⃣ Elevated Leg Extension + 2 Circles 7️⃣ Elevated Bent Knee V-Taps 8️⃣ Elevated First Position Kick Outs See video for complete workout and proper exercise form. ❤️ 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/ _________________________________________________________ ⭐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). ________________________________________________________ 🌟 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 _________________________________________________________ 🚨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