Heal your core after a baby with this 5 Minute core workout for diastasis recti. These exercises specifically target the transverse abdominals (TA muscles).
Camille is showing the beginner ab exercises and Jared is showing more advanced ab exercises that help close your ab separation.
This workout is specifically designed by Jared, a doctor of physical therapy who specializes in postpartum rehab, to heal diastasis recti, strengthen your core and pelvic floor, and tighten your tummy.
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⭐️ Check out Dr. Jared's AT-HOME POSTPARTUM PROGRAM for moms: mommytummyfix.com/
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🚨SUBSCRIBE TO OUR CHANNEL for more FREE workouts: / @mommytummyfix
🔗 Download the FREE 21-DAY Diastasis Recti CHALLENGE: toneandtighten.activehosted.c...
🤷🏻♀️ WONDERING WHAT DIASTASIS RECTI IS? WATCH THIS: • What is DIASTASIS RECT...
⏱️ TRY THIS 6 MINUTE CORE WORKOUT: • Strengthen Your Core A...
These postpartum core moves are safe to do every single day.
HAVING A STRONG CORE CAN HELP WITH:
✅ back pain
✅ pelvic floor issues
✅ ab separation (also known as diastasis recti)
✅ getting rid of "mommy tummy" pooch after having a baby
▶️ HERE ARE THE 5 BEGINNER DIASTASIS RECTI EXERCISES: • 5 of the Best Core Exe...
▶️ HERE ARE THE 5 ADVANCED DIASTASIS RECTI EXERCISES: • 5 Advanced Diastasis R...
🤰 TRY PHASE 1 OF THE MOMMY TUMMY FIX PROGRAM: • Mommy Tummy Fix Workou...
BEGINNER EXERCISES FOR DIASTASIS RECTI:
1. Posterior Pelvic Tilt (and Belly Breathing)
2. Bridge
3. Modified Side Plank (both sides)
4. Dying Bug
5. Side Lying Abductions (both sides)
ADVANCED EXERCISES FOR DIASTASIS RECTI:
1. Brace Marches
2. Single Leg Bridges (both sides)
3. Full Side Planks (both sides)
4. Bird Dog
5. Side Plank Hip Abduction (both sides)
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⭐ FAQ's:
► How soon can I start these exercises postpartum?
Every body and every pregnancy is so different (and so is every delivery!). Jared always recommends talking with your doctor or midwife before starting any exercise postpartum. Many times it's safe to start posterior pelvic tilt and belly breathing around 2 weeks postpartum, and then slowly work in the other exercises as it feels best for you. Go slow, give yourself grace, and recognize that it took 9 months to grow a child and it will take time to heal and rehab your body as well.
► How often should I do these exercises?
These exercises are safe to do everyday - in fact, Jared recommends 4-7 times a week to see the best results. The key is going to be consistency. The more frequently you can work your deep core, the faster it will become strong.
►How do I know if I have diastasis recti?
100% of women have DR at the end of their pregnancy, 2/3 of all women have DR at 6 weeks postpartum and 1/3 of all women have DR 1 year after their baby is born. Here is a simple test you can do on yourself to see if you have this condition: • How To Check For Diast...
► My youngest baby is now 10 years old (or older!) Will these exercises still work for me?
YES. You can still heal diastasis recti, even if it's been years since you had a baby. Core strength is CRUCIAL for everyone (men and women), but especially postpartum women, regardless of how long it's been since you had your baby.
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Find all of our DIASTASIS RECTI CORE WORKOUTS here:
▶️ • 9 Minute Core Workout ...
----- \\ MORE RESOURCES:
💪🏼 Mommy Tummy Fix Home Program: www.mommytummyfix.com
💥 FREE 21-Day CORE Challenge: toneandtighten.activehosted.c...
🎧 Moms on the Rise PODCAST: pod.link/1687539076
INSTAGRAM | / mommytummyfix
FACEBOOK | / mommytummyfix
TIKTOK | / mommytummyfix
WEBSITE | www.tone-and-tighten.com
AMAZON STORE | www.amazon.com/shop/toneandti...
Jared's other RU-vid Channel | / @toneandtighten
TIME STAMPS:
0:07 Exercise 1
0:37 Exercise 2
1:17 Exercise 3
1:57 Exercise 4
2:37 Exercise 5
3:17 Exercise 6
3:57 Exercise 7
4:37 Exercise 8
5:07 Workout complete!
26 мар 2024
