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. 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 ONE 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 Recovery Ab Exercises (BEGINNER)тЬи тЦ║ EQUIPMENT: None! Just your bodyweight. ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: тЬФя╕П5 Postpartum Recovery 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║ 5 Postpartum Recovery Ab Exercises 1я╕ПтГг Core Breathing (heels on mat) 2я╕ПтГг Alternating Heel Slides + Leg Lift 3я╕ПтГг 90 Degree Heel Taps 4я╕ПтГг Dead Bug 5я╕ПтГг Modified Plank or Incline Plank тЦ║TIME 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 тЭдя╕П 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 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 Cool Racerback Tank Top Nulu тАФ https://creatoriq.cc/3Sli3zo lululemon Energy Bra тАФ https://creatoriq.cc/3UrK4Hk _________________________________________________________ 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 postpartum recovery 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 MORE of My BEST POSTPARTUM WORKOUTS: тЦ║ 9 BEST Exercises for Postpartum Strength -- https://youtu.be/tBLbReA19OE тЦ║ 8 Exercises for Diastasis Recti - https://youtu.be/u4z7sBiGFA8 тЦ║ LIVE 15-Minute Postpartum Workout - https://youtu.be/_t638O7sTlY тЦ║ LIVE 20-Minute Postpartum Workout - https://youtu.be/wiWH7IM0xBI 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 (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 _________________________________________________________ #diastasisrecti #diastasisrectirepair #diastasisrectichallenge
