10-Minute Diastasis Recti Challenge (#1) | Postpartum Abs
Rebuild your core with 5 BEGINNER postpartum recovery ab exercises - no equipment needed! These beginner ab exercises are specifically designed to heal diastasis recti, strengthen the pelvic floor, and rebuild your abs after baby. đšSUBSCRIBE 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 âș This is WORKOUT ONE 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 âšTHE WORKOUT: 5 Postpartum Recovery Ab Exercises (BEGINNER)âš âș EQUIPMENT: None! Just your bodyweight. đMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âș INSTRUCTIONS: âïž5 Postpartum Recovery Ab Exercises âïžTimed Intervals (40 seconds work, 20 second transition) âïžRepeat 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. âș 5 Postpartum Recovery Ab Exercises 1ïžâŁ Core Breathing (heels on mat) 2ïžâŁ Alternating Heel Slides + Leg Lift 3ïžâŁ 90 Degree Heel Taps 4ïžâŁ Dead Bug 5ïžâŁ Modified Plank or Incline Plank âșTIME STAMPS: 00:00 Workout Introduction 00:56 Core Breathing 03:00 Heel Slides 04:58 Heel Taps 07:08 Dead Bug 08:58 Modified Plank â€ïž Learn more about Diastasis Recti + healing your core and pelvic floor after baby in this post: https://www.nourishmovelove.com/5-postpartum-recovery-ab-exercises-beginner âș 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 Cool Racerback Tank Top Nulu â https://creatoriq.cc/3Sli3zo lululemon Energy Bra â https://creatoriq.cc/3UrK4Hk _________________________________________________________ âFAQ s + TRAINER TIPS: âș 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 postpartum recovery ab exercises around two weeks post-baby. âș 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! âșHow to check for Diastasis Recti at home: https://youtu.be/162FLrLMZWI âș 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 MORE of My BEST POSTPARTUM WORKOUTS: âș 9 BEST Exercises for Postpartum Strength -- https://youtu.be/tBLbReA19OE âș 8 Exercises for Diastasis Recti - https://youtu.be/u4z7sBiGFA8 âș LIVE 15-Minute Postpartum Workout - https://youtu.be/_t638O7sTlY âș LIVE 20-Minute Postpartum Workout - https://youtu.be/wiWH7IM0xBI đȘ Looking for more Postpartum Workouts at home? Download my FREE 30-Day Postpartum Workout Plan Here: https://www.nourishmovelove.com/postpartum-workout-plans/ đOr find ALL of my Postnatal + Postpartum Workouts in this YouTube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbgM3v-uRntYjx7O00uMmGet _________________________________________________________ đšSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âșSUBSCRIBE 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/ âș Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âșFOLLOW On Instagram: https://www.instagram.com/nourishmovelove/ www.nourishmovelove.com _________________________________________________________ #diastasisrecti #diastasisrectirepair #diastasisrectichallenge
