Diastasis Recti Repair Workout - ADVANCED - heal + strengthen your core postpartum

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This workout is #3 of 3 workouts in my Diastasis Recti Repair series to heal and strengthen your core postpartum.
This workout is advanced-level and suitable for recently postpartum moms who have been cleared to exercise. It's also suitable for C-section moms and anyone looking to build a stronger more functional core.
Do this workout for 2-3 weeks before moving onto more challenging core workouts; for best results, combine with any of my other postpartum core workouts and aim for 3-6 days of core training per week.
Equipment needed: mat or soft surface
Mat I use: amzn.to/2OOZYPa
CHECK OUT MY NEW WEBSITE + RU-vid GUIDES! laurenfitter.com
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Website: laurenfitter.com
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D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. This is my personal workout routine and may not be appropriate for you. By participating in this workout video, you agree to do so at your own risk.
Thanks for working out with me!
Lauren ✨

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Опубликовано:

28 янв 2023

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Комментарии : 56

@amitchell3993 Год назад

Thank you for these free workouts. (Seems like everyone else that wants to “help” you heal the diastasis recti wants to SELL something)

@laurenfitterfitness Год назад

Of course! Glad I can be a helpful (and free) resource! 😊

@stephaniepencola4245 Год назад

I love these workouts! The progression has been great as I’m regaining my strength in my core. I find you so trustworthy because you are right there recovering from a c-section and healing diastasis recti as well. I’m super thankful for you and these videos!

@laurenfitterfitness Год назад

Thank you for your kind feedback; it means a lot to me! It’s a challenging recovery for sure, but with consistency and the right exercises it can be done!! I’m right there with you! ❤️❤️

@amaryllisbelladonna3619 Год назад

I had an amazing c section birth & recovery and started postnatal exercises very early but I never figured out how to exercise the right way for diasasis recti. I knew I had a >3 finger gap and 6 months PP it had only closed to maybe 2.5 fingers. Then I found these videos. I kid you not I had to do the beginner video for 6 WEEKS. My abdominal muscles were jelly!! Now 8 months PP I progressed so quickly and my abdomen feels tight and stable. My gap is down to 1.5 fingers. I will continue doing these amazing exercises!!

@laurenfitterfitness Год назад

Hi Amaryllis! Thank you so much for sharing your progress-that is amazing!! Way to be consistent and committed to the process! It’s hard work but always worth it! 👏🏻👏🏻 Thank you for being here and for supporting my channel!🤍

@silviapasi1017 3 месяца назад

Love it. Thank you so much for these videos you are amazing Lauren.❤

@laurenfitterfitness 3 месяца назад

I’m so glad you’re enjoying the series! You’ll also enjoy my DR repair Maintenance series… it’s on my playlists! ❤

@chanineyordy639 28 дней назад

I struggled with DR from both my pregnancies. I am now 9 months postpartum with my second and really appreciate these videos. They have helped me so much go from a 3 1/2 finger separation to now 1 1/2! Thank you!

@laurenfitterfitness 28 дней назад

I love to hear that! Congrats on your progress! If you haven’t tried it yet, I have a DR maintenance Ab series on my playlists! ❤

@fridahndwiga6138 Год назад

Am loving the workouts.

@laurenfitterfitness Год назад

Thank you!

@jacintasalt8731 Год назад

🎉🎉❤❤let’s go!!!

@4190Rhardt Год назад

Excellent workout! Thank you

@laurenfitterfitness Год назад

Thank you; glad you enjoyed it! ❤️

@bianccahernandez6298 2 месяца назад

Love these workouts !!!

@laurenfitterfitness 2 месяца назад

Thank you! You’d also love my Postpartum Ab Program and Lose Your Mommy Pooch plan if you haven’t done those yet!❤

@HannahLussenden Год назад

i was really strong and fit before pregnancy but i have had a hard time post partum. lots of back and pelvis pain from weakness. these exercises have helped my pelvic floor tremendously.

@laurenfitterfitness Год назад

I’m so glad these workouts have helped you!🤍🤍

@melissasherrill Год назад

I really enjoy these advanced diastasis recti workouts. Will there be anymore videos like this one?

@laurenfitterfitness Год назад

I can definitely create some; that is a great suggestion! 🤍

@MinimalMama 11 месяцев назад

Rhankyou so much Lauren. I value your videos so much. Bless you! 😊🙏🏼💗👌🏼👍🏼💪🏽☯️

@laurenfitterfitness 11 месяцев назад

I’m so happy they’ve helped you!!🤍🤍

@Robbyswifey009 Год назад

I'm almost a year pp, I'm greatful for these. I no longer pee when I laugh or sneeze🤣🤣

@laurenfitterfitness Год назад

I’m so happy to hear that! My Lose Your Mommy Pooch series is another one I think you’d like! ❤️

@BreonaWilson 2 месяца назад

2wks PP with my baby girl and already feeling my stomach tightening 👏🏾👏🏾👏🏾

@laurenfitterfitness 2 месяца назад

Wow! Congratulations! You’d also love my Postpartum Ab Program to heal and strengthen your core-it’s on my playlists!❤

@BreonaWilson 2 месяца назад

@@laurenfitterfitnessI plan on using that as well I’m already on advanced level 👏🏾 feeling amazing and already at my pre pregnancy weight and excited for the ab workout

@fridahndwiga6138 Год назад

Loving these workouts 💪 😍 my core is getting stronger.

@laurenfitterfitness Год назад

I’m so happy to hear that! 👏🏻

@neeshathomas1830 Год назад

Hi! His long should we work on these type tummy repair workouts before moving on to regular core workouts??

@victoriastefanova4951 Год назад

Hi, really good workouts. I just found you today and really liked it. I will continue doing them. Question: could my belly muscles open again if Im not careful, i.e. lifting my baby incorrectly? Also, once I get my belly flat, can I work out to get toned belly, not just flat. Thank you 😊

@laurenfitterfitness Год назад

Hi! Thank you and glad you’re here! Yes, there is more to healing DR than exercise alone! Posture and engaging your core properly throughout daily activities is important, too! I have several posture workouts too in addition to a short on how to properly engage your core. Hope this helps!

@bstormy107 2 месяца назад

Hey Lauren! I LOVE all you're videos, have used them for postpartum recovery for my first child and now my second! I recommend you to all my new mom friends :) I have a question though, when I do the leg lowers my lower back pops on the right side over and over with every leg drop. Am I doing something wrong?

@laurenfitterfitness 2 месяца назад

Hi Briana! Thanks for the kind feedback; I’m so glad you’ve enjoyed the workouts! I wish I could give you specific advice, but it’s hard to say without being able to see you in person. However, you could try some mobility work and see if that helps with the popping. I have a quick foam rolling workout on my stretch and mobility workouts playlists that can help. Overall, if it’s not painful or causing you to compensate, it shouldn’t be a problem. You may consider seeking a PT evaluation, though, of it is bothersome! ❤

@cesb271 Год назад

Thank you for your videos. They're great. Greetings from Mexico. Gracias 😊

@laurenfitterfitness Год назад

Thank you so much! ❤️

@amitchell3993 11 месяцев назад

Sooooo 1 year pp I am now newly pregnant again! Yay! I figure I can keep doing these in the first tri. For someone who is accustomed to your more advanced level workouts, what is the best pregnancy video?

@laurenfitterfitness 11 месяцев назад

Congratulations! Yes, these are safe in the first trimester. I have prenatal Ab workouts for each trimester of pregnancy, as well as some stand-alone prenatal Ab workouts on my playlists. Since you’re used to more advanced core work, you can continue my “regular” Ab workouts as long as you feel able! Sometimes you can go into the second trimester, based on guidance from your OB and your comfort level.

@sophiearmstrong5165 Год назад

Hi Lauren! Would you recommend this workout for someone like me who is no longer postpartum (2nd baby is 18mths old) and has been working out consistently for a year, but still has some Diastasis recti to repair? Or would you recommend something more advanced?

@laurenfitterfitness Год назад

Yes, I’d definitely recommend this workout or any of my other postpartum core workouts (like the PP Ab Program and Lose Your Mommy Pooch Plan) because you can still benefit from those exercises no matter how far out you are postpartum. You might be able to move fast through the programs to the intermediate level, but I wouldn’t skip any of the workouts, just do them in the designated sequence and progress as you feel ready!

@danieladudau4913 10 месяцев назад

Hi Lauren! I have 9 months post C section.I started your workouts, I just have finished begginer and intermediate workouts. Today I was doing advanced workouts and I can't do straigt leg drops all the way down. It is to hard for me. And the legs can't stay straights at the top. What do you suggest? I love your workouts! Their are great for recover after C section. Thank you for your workouts!

@laurenfitterfitness 10 месяцев назад

Hi! So glad you’ve enjoyed the series! The straight leg drops are challenging, so you can work your way up by starting with bent legs and gradually extending the legs and see how many you can do with good technique. I also have a Postpartum Ab Program that I always recommend. It’s 12 weeks of core work to help rebuild your abs Postpartum!❤

@danieladudau4913 10 месяцев назад

@@laurenfitterfitness Thank you verry much for advice!

@elliegreenham5533 Год назад

How many times a week do you suggest doing this? How long does it take to heal diastasis recti?

@laurenfitterfitness Год назад

Hi! I would suggest doing core training to heal DR 4-6 times per week. I wouldn’t do this workout every day… I suggest alternating with my other postpartum Ab and core workouts. Have you checked out my Postpartum Ab Program? It’s under my RU-vid playlists. It is 8 workouts and designed to heal your core postpartum! Results vary depending on individual differences and severity of your DR. So it can take anywhere from a few months to a year + to see full results. These workouts and programs will help! Just remember you are playing the long game 🤍

@elliegreenham5533 Год назад

@@laurenfitterfitness Thank you for your reply! 😃

@Robbyswifey009 Год назад

I have 2-3 finger gap when not engaged , but 1 finger gap when engaged. Does that mean my ab separation is closed?

@laurenfitterfitness Год назад

Hi Karen, it’s hard for me to say definitively bc I can’t see you myself. A normal DR gap can still be 1-2 fingers width. But it’s more about functionality-whether you can manage intra abdominal pressure properly without compromising core integrity in your pelvic floor, deep core and linea Alba. The best way to know for sure is to get an in-person assessment by a pelvic floor PT. But generally speaking, healed DR practically looks like: being able manage core pressure (no coning or doming) and properly breath into the diaphragm and ribs (without rib flare) during exercise, resolved pelvic, back, tailbone, pain with sex, etc. pain (if applicable), resolved incontinence (if applicable), resolved hernia (if applicable).

@christiegilmore156 5 месяцев назад

I am 7 YEARS postpartum and still working on a bit of diastasis recti. I liked this one, especially the bird dog crossover and am grateful for any advanced but safe ab workout available. Maybe because I’m not a new mom, and I’m self conscious about that, but I preferred the older workout on RU-vid by…body by Amy? Or body fit by Amy. She made me feel more welcome like hey, no matter who you are, even if you’re not a mom, you can benefit from this. Whereas the words Lauren used (however minor) didn’t make me feel as welcome. Maybe it is for newer moms, not oldies like me! Totally a me problem but just calling out the difference. Both workouts offer great options to strengthen core gently. And even my athletic husband found the bird dog crunch a challenge.

@laurenfitterfitness 5 месяцев назад

Hi Christine! So glad you’re here. I definitely didn’t mean to be exclusive-anyone is welcome and can absolutely benefit from these exercise regardless of how far out postpartum or if you’ve even been pregnant or given birth…. Men, too! Glad you enjoyed the exercises. ❤

@Tm-gg2mz 4 месяца назад

With all due respect, it's not Lauren's responsibility to cover all the people who could possibly benefit. Unfortunately, we live in a society where people think they need to be "represented" and that language much be "inclusive " in order to fit in or feel accepted. Someone does not have to look like you, be in the same situation as you, or even be targeting the type of person you are in order for you to benefit from and enjoy what they are offering. Imo, the above comment was pretty unnecessary.

@yeahyourerightdude Год назад

Is 10 minutes a day enough or should i add amother 10 minutes?

@laurenfitterfitness Год назад

10 minutes is enough! But if you want to occasionally do more, you can repeat or do another one of my Postpartum Ab workouts, too!

@thistleroots5151 8 месяцев назад

How many rounds of this do you recommend per day?

@laurenfitterfitness 8 месяцев назад

Just once per day! I’d suggest doing a variety of my core workouts to help heal and rebuild core strength. Check out my Postpartum Ab Program and Lose Your Mommy Pooch plan on my playlists!❤