Ab Workout After Baby - Postpartum Ab Exercises - Diastasis Recti Safe Workout

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Nine of the best exercises to tone and strengthen your core after pregnancy. Flatten your stomach and tone your abs after having a baby with this great workout you can do at home. The best part - it’s diastasis recti friendly and can actually help to heal your abdominal separation.
ALL-NEW - Postpartum abs workout program designed specifically to flatten your stomach and heal diastasis recti! See my wife's powerful story and more details at this link: mommytummyfix.com/
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One of the most common questions that I get asked here on Tone and Tighten is “how can I get my stomach back to normal following pregnancy.”
Many women come to me looking to get rid of the “mommy tummy” (their phrase, not mine) after giving birth. In fact - did you know that’s the whole reason I started Tone-and-Tighten.com? (My wife has had four kids; I've helped her heal a diastasis recti and get her "pre-baby body" back after each one.)
Now - there are a TON of ways you can tone and strengthen your abs. After having a baby, I know this can be a huge issue. Your stomach has been in an all-out battle for the last nine months and the after-effects can leave your stomach… well… “different” than what you may be used to.
I deal daily with women looking to recover their abs after pregnancy, either in my gym or as clients. I dare say the majority of them are going about it the wrong way.
They spend all this time doing millions of sit ups and crunches and then come to me wondering why they’re not seeing results.
Here’s the secret - in order to see abdominal workout results postpartum you HAVE to be doing the RIGHT exercises the RIGHT way. You actually need to STOP doing sit ups and crunches and start spending your time with better exercises that will yield the results you’re after.
WHAT EXERCISES ARE THE BEST FOR MOMMY TUMMY?
Your deepest abdominal muscle is called your “transverse abdominis”. This is the muscle that helps you “draw everything in tight” and draw your belly button in towards your spine. When this muscle is active it basically functions like a corset or “waist trainer” - drawing everything in and holding it there nice and tight.
Strong muscles are tight muscles (the reason why toned individuals look toned). In order to maximally tighten your stomach and really eliminate that mom pooch you HAVE to regularly work this transverse abdominis muscle.
The stronger this muscle the tighter your stomach becomes and we see the mommy pooch start to go bye-bye. In instances of diastasis recti this is the most-important muscle as far as bringing the two separated halves of the rectus abdominis closer together.
So that being said - how do we do it? What’s the most important progression of exercises to activate the transverse abdominis muscle, decrease diastasis separation, and eliminate mommy tummy forever?
20-MINUTE MOMMY TUMMY WORKOUT
The following exercises outlined in this video are the best exercise progression to improve your postpartum core strength and flatten your stomach. Hit PLAY on the video above to follow along while we perform this workout!
THE DETAILS
- Nine exercises
- 60 seconds each
- Repeated in succession one after another
- 60-second rest
- Repeat twice
1. Abdominal Vacuum
2. Pelvic Tilt With March
3. Side Plank
4. Bridge With Vacuum
5. Dying Bug
6. Side Plank Pulses
7. Tabletop Toe Taps
8. Bird Dog With Vacuum
9. Thread-The-Needle Side Plank
10. Rest
Repeat everything one more time.
Wonderful job, ladies! You totally crushed this! You can perform this workout 3-5 times a week; initially I would recommend giving yourself a day of rest in between and work into consecutive days as you can.
Performing the right exercises in the right way is crucial to eliminating “mom pooch” and tightening your abs. The exercises in this workout will help you tone and strengthen your abs the right way to yield maximum results for you.

Опубликовано:

20 фев 2019

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Комментарии : 1,1 тыс.

@toneandtighten 5 лет назад

Great exercises to shrink your postnatal belly and achieve your body goals! What did you think? Leave me a comment and thanks for watching!

@TheSweetgery Год назад

I have also 4 kids two C- sections and then two normal deliveries, the last one was two years ago. I am really thankful for this Training.. I was doing for the last 8 months a lot of exercises, thinking I was healing my diastasis recti condition, my tissue between was really soft and flexibel and I could go quite deep, and the gap was from 2 to 4 fingers wide going for 3 fingers long above and under the belly button. It was big, and I say WAS, because this 20 minutes every two days for 6 weeks had healed my injury. I was consistent and doing also the LIS Workouts from Tone and Tighten. I am really thankful and amazed. I cannot believe how the tissue is so hard now and the gap is only to one finger wide and just in The belly button. Which I am not sure if that is already normal or I have to do a couple weeks more, before trying normal core exercises but I will still doing this workout for a couple weeks more before doing anything else. Keep the good job! Thank you for your help!

@carrieoakley1564 3 года назад

My second week of doing this exercise, but my belly is so much more flatter that I can fit into the dress that I couldn’t couple of years ago, and my belly didn’t look so obvious as before. It’s working everybody it’s working!!! I will keep doing it! Thank you Doctor and your lovely wife!

@tessastone9420 4 года назад

Love that he has his wife helping him

@yase9929 3 года назад

Hi Any chance you could do a set of workouts for pelvic floor strength please?

@julied1342 4 года назад

You’re literally bringing women the hope back. Thank you so much! 🙏🏼

@ladyv2170 3 года назад

I was 9 months postpartum with 3-finger gab. I did this workout religiously for 3 months and I have been able to close it to 1 finger. Guys, this does work! Thank you tone and tighten

@omolaraabdulwahab4254 4 года назад

This exercise works! I've done it just once and I can feel the burn deep within my core... A huge THANKS to you.

@TheJoj04 4 года назад

So earnest. Love the reality of you 2! 4 kids? Amazing! Thank you for this video.

@virginiapoole5719 5 лет назад

I wish I had known about DR 6 years ago!!! My youngest is 6 and I had no idea I was doing all the wrong exercises until about a year ago... this is the best video I have found! Thank you so much!!!! In fact I love all your videos!

@yvonneotieno9094 4 года назад

I started this yesterday and I feel really comfortable doing it.. My body feels rejuvenated unlike the usual workouts that leave your body feeling sore.. Thank for this

@katfetter85 4 года назад

Wow this is amazing!! Thank you so much I’m feeling a difference!

@sg9395 4 года назад

This is the best DR video I’ve seen so far! Question: Is it safe to do weight training with DR? Like weighted squats and lunges? I have a 1.5 finger gap that I’m working on closing but also trying to build muscle mass. Thanks!

@aliciacossette9970 3 года назад

love this workout and this duo! I haven't worked out in ages and this is the perfect start to getting more active after baby (3 YEARS ago!). Thank you for just how comprehensive and encouraging you both are! excited to keep this as an everyday goal

@taracoulter4504 3 года назад

I had abdominal surgery six months ago and have had a difficult time finding exercises under my surgical condition. This is exactly what I needed! Thank you ❤️

@Ddjayakumar 3 года назад

Hey Jared,

@laureninsley0313 5 лет назад

Thanks for putting out great content on DR. I am 11 months postpartum and I started seeing a PT at about 4 months pp. I started with a 1-2 finger gap and now I am almost healed. As a new mom I could have been better about staying on top of my exercises, but I am glad I am seeing progress. Anyways my PT is great, but it is nice to have other perspectives and other ideas to keep motivated on strengthening the core. I am very interested in learning more about advancing the basic DR exercises for someone who is almost healed and how to progress to doing regular workout moves like push ups, burpees, things like that. My PT started building in planks including front planks a few months ago (I guess she felt I was ready for regular planks) - I now worked up from 15 sec planks to 1 min in each position. It is nice to track improvements. I have researched so much on DR and I find your videos to be some of the strongest. So thank you! Please keep these videos coming!