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

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This workout is #2 of 3 workouts in my Diastasis Recti Repair series to heal and strengthen your core postpartum.
This workout is intermidiate-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 workout #3 (Advanced); 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
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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:

21 янв 2023

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Комментарии : 55

@jacintasalt8731 Год назад

Loving your postpartum series. Thanks so much!

@laurenfitterfitness Год назад

I’m so glad! ❤️

@SGarrison1969 6 месяцев назад

I am so grateful for you putting these out here for free, i feel a difference even in two weeks!! Thank you so so much😭💖 ~Laura

@laurenfitterfitness 6 месяцев назад

So glad you’re enjoying the workouts! ❤

@ssotelo94 5 месяцев назад

Thank you Lauren! I am three months postpartum and have healed the upper part of my diastasis with your workouts. Hoping to heal the bottom part in the next months through these workouts as well! If you do more of these, could you guide us through the breathing part as well? When to exhale and inhale is helpful in order to be more mindful about that part. Thanks!

@laurenfitterfitness 5 месяцев назад

Hi Sofia! I’m so glad you’ve been able to heal your upper DR! In my experience, the lower DR is always a bit harder/slower to heal. But with time and consistency, it will happen! I also appreciate your suggestion about the breathing-it’s hard for me to coach breath and technique simultaneously, but if you want more in depth info on breathing, imo have a deep core breathing workout on my playlists from last month that cover this! ❤

@ArchanaDhakrey 26 дней назад

Feeling positive and more mindful after this comment ... It filled me with more hope that I can also recover DR... ❤️

@jothibharathi3045 16 дней назад

Hi sister please reply.... Iam going to gym for diastasrecti please reply

@bharmony7397 4 месяца назад

9 months postpartum finally ready to get back to it. Your videos are everything! Thank you

@laurenfitterfitness 4 месяца назад

So happy to hear that! Glad you’re here! You’d also love my Postpartum Ab Program and Lose Your Mommy Pooch plans-both on my playlists!❤

@Haneen908 9 месяцев назад

Thank you so much Lauren for this series I already feel stronger and healed my DR (I’ll still be completing the series) and have noticed alot of difference in my stomach the mommy pouch is starting to disappear .

@laurenfitterfitness 9 месяцев назад

I’m so happy to hear about your progress! That’s amazing! Check out my Diastasis Recti Maintenance series after you finish this one. ❤

@elaynealvesmaeempreendedor9344 Год назад

Do Brasil. Obrigada ❤

@user-bu1ln4ql3m Месяц назад

Thanks

@ailibryan6607 9 месяцев назад

It really works for me, I’m 4 months postnatal with our third child. My belly is flat and toned.

@laurenfitterfitness 9 месяцев назад

So glad these workouts have helped! I also have a diastasis recti maintenance plan for you since you’ve healed your core! It’s on my playlists ❤

@Olivegarnet12 Год назад

I've been following your videos each week! Thank you so much! How long does it generally take to heal DR while practicing these exercises?

@laurenfitterfitness Год назад

Hi, so glad you’re following along! Results vary from person to person depending on the size/severity of the diastasis and other factors. But for most, healing happens gradually and takes a few months and up to a year or so to fully heal. But with workouts like this it will accelerate and optimize your healing so you’ll recover and have better core function over time. I also have a Postpartum Ab Program that is geared toward healing DR and is designed to span 12 weeks-I’d recommend doing that, too!

@tania1452 Год назад

I am 9 years post-partum. Didn’t even know what DR was until 5 years after having the baby, and I am still repairing the little gap that’s left. Appreciate your exercises and descriptions. Thank you.

@laurenfitterfitness Год назад

Yes, it’s never too late! Glad you’re here and thank you for the kind feedback! ❤️

@lpurnama4342 Месяц назад

Hi Lauren, thanks for all your videos, I love it! I am about to finish the c-section series and not sure to go for what next.. diastatic resti first then to mommy pooch? Or vice versa? Thanks!

@laurenfitterfitness Месяц назад

Hi! Congrats on finishing the C-section recovery plan! I recommend doing my Lose Your Mommy Pooch Plan or Postpartum Ab Program. I’d do one, then the other! Doesn’t matter which one first. I would also recommend doing some of my postpartum strength workouts-check my playlists! I have an entire C-section playlist, too!

@jdwof7 Год назад

How long does it take to repair diastasis recti? I feel I have a pretty severe one, which is making me very self conscious. Plus, it's hurting my back. I actually go to the doctor tomorrow, and am having them check for it. Anyway, I am glad I found your videos!

@laurenfitterfitness Год назад

Hi! It varies depending on the woman/severity of the DR. I’d ask for a referral to a pelvic floor PT who can work to create an individual plan and help you optimize your exercise to facilitate healing! This plan will help but it also benefits you to have a PT on your side who can meet your specific needs. ❤️

@fridahndwiga6138 Год назад

Am trying this 5 years postpartum. I hope its not too late.

@laurenfitterfitness Год назад

Hi! It’s never too late to start! I have a Postpartum Ab Program on my “playlists” that will be perfect for you-it starts out very gentle and then advances as you get stronger. It’s 12 weeks and designed to heal your diastasis recti and strengthen your core. Hope this helps! ❤️

@fridahndwiga6138 Год назад

@@laurenfitterfitness thank you very much for this. I will follow through the program religiously to the end.

@KatherineGeyer Месяц назад

Is there a move I can do to replace the two sets in side plank (the oblique ones)? I have bad shoulders and this move is really hard for me to do. I know there is a more advanced side move in the advanced DR repair workout, so I thought I should ask. Thank you!

@laurenfitterfitness Месяц назад

Hi Katherine! You can replace the side plank exercise with lying oblique twists. Start on your back with knees over hips and then slowly drop your knees to the front, just slightly above the floor, while keeping your upper body/back solid on the ground. Repeat on the other side. Move slowly and extend the legs to make it more challenging! You’ll see this exercise in a few of my other videos, too!

@KatherineGeyer Месяц назад

@@laurenfitterfitness Thank you so much!

@katiatorreslandaaizpuru2313 11 месяцев назад

Hi, I'm almost a year postpartum and have been trying several core recovery exercises but I still fill like a gap in my abs, no pain anywhere but it's super frustrating to not see what I had expected after almost a year. Would you recommend to try your videos in a certain way during a certain period of time? How long is diastasis supposed to go away? Or is it normal to have a little bit of it always? I am scared, I don't want to get pregnant again until this has recovered

@laurenfitterfitness 11 месяцев назад

Hi! I know it can be frustrating. For me, it has taken a year + to heal DR from both of my pregnancies. But in general, deep core work will gradually yield results with consistency and good technique. Have you done my Postpartum Ab Program or Lose Your Mommy Pooch plan? I recommend both of those programs because they are multiple workouts that build progressively over time to gradually strengthen and rebuild your core.

@yawarali8227 2 месяца назад

🎉🎉 do belly breathing one time

@nb.3585 3 месяца назад

Hello, can you really cure diastas? Because I've been training for months and the lower part is struggling to close thank you very much

@laurenfitterfitness 3 месяца назад

It’s can take several months to full heal. Even a year+ in some cases. A small gap that is functional can be normal… like 1-1.5 fingers width. But it really depends on you and your core function, etc. I’d recommend seeing a pelvic floor PT for an assessment!❤

@pratheebar6030 9 месяцев назад

I've completed DR basic and intermediate series. I had 5 finger gap and now it's only 2. Thank you so much. I'm also doing Postpartum Ab series. What else should I do to reduce mummy tummy.. Its somewhat reduced. still I've a small belly hanging around. if I stop doing will I get DR again?

@laurenfitterfitness 9 месяцев назад

Hi! That is amazing progress! Way to go! To maintain and continue to progress I suggest my Lose Your Mommy Pooch plan!❤

@rajithamareddy6105 2 месяца назад

Hi Prathima , can you pls tell me which vedios you have followed to overcome diastasis recti and loose mommy poch pls

@pratheebar6030 2 месяца назад

@@rajithamareddy6105 I followed her Diastisis Recti Repair Workout Beginner to Advanced along with the Postpartum Ab Workout (4 Phases)

@1Mssimplybeautiful 6 месяцев назад

I was told to avoid laying on my belly because of the ab separation? Is the last exercise still safe some people say it makes it worse for the separation

@laurenfitterfitness 6 месяцев назад

Hi! I understand the concern, but this movement is very gentle and should not place too much pressure on the midline if done correctly. This movement is great for posterior chain strength and mobility!

@1Mssimplybeautiful 6 месяцев назад

@@laurenfitterfitness ok thank goodness I started doing them anyway but just wanted to make sure thank you for these videos!

@priscillaperes443 4 месяца назад

Hey Lauren how are you? One question. I have a lot of pubic bone pain when doing bird dog position. What can I replace it with? I believe I can't stand on one side yet. 9m post partum

@laurenfitterfitness 4 месяца назад

Hi! Glad you’re here! A “dead bug” is basically a bird dog in supine position. It’s featured on my Lose Your Mommy Pooch plan workout #6!

@laurenfitterfitness 4 месяца назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-FLkyLRJbFsM.htmlsi=C7NJ-kLr7b2obRwJ

@lisa_roelofs Год назад

Is it normal to feel like I can’t squeeze my core super tight?! Sometimes I feel like I’m not squeezing but I am! I have had 3 C-sections and after my second baby I did super good at fixing my DR and feeling strong. My baby is now 15 months and I have been doing DR exercises for about a year now along with regular work outs from home and my core just feels so weak! I didn’t know I let it slip so bad 🙈

@lisa_roelofs Год назад

I just want to “ keep my core tight” but it feels like it’s not tight? Maybe I’m doing things wrong 🤦🏻‍♀️😌

@laurenfitterfitness Год назад

@@lisa_roelofs Hi Lisa! Don’t be discouraged; it’s a learned skill! I recommend watching my “shorts” video on how to properly engage your core. It’s on my playlists! Also, my Postpartum Ab Program goes deeper into core and pelvic floor engagement, so I would suggest that if you haven’t done it yet! It’s specifically for DR and core dysfunction, too!

@amrvida Год назад

I had my daughter 4 years ago…I noticed when I do lower bottom exercises It’s hard to feel my lower abs..where should I start?? My top abs are very prominent, so it’s a bit discouraging :(

@laurenfitterfitness Год назад

Hi Alyssa! My best guess is that it is diastasis Recti-related. 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! It is a great addition to this workout series for DR.

@amrvida Год назад

@@laurenfitterfitness I looked through a little of everything, I just wasn’t sure where to start. I’ll do that. Thank you!!🩷

@liztitan3823 Год назад

Hi lauren i have a question for you I had a c section 14 months ago (january 2022) and also before that in june 2020. I have a 3 finger diastase and i started exercising just recently ! So i was wondering, should a do the; The c-section one? The loose your mommy pouch? Post partum abs ? diastasis recti repair? (It s the one i do for now the intermediate)

@laurenfitterfitness Год назад

Hi Liz! I would suggest doing the C section recovery plan first-you may be able to progress a little faster since you’re 14 months postpartum; listen to your body! After that, I’d suggest the Postpartum Ab Program along with some of my postpartum strength workouts (on my playlists) to continue to heal and strengthen your body. Then, I’d suggest the Lose your Mommy pooch Plan-you can also mix and match with any other of my postpartum core/Ab workouts. Hope this helps!

@liztitan3823 Год назад

Thanks for the reply ! Ok so i stop the diastasis recti and get to the c-section beginner ou intermediate? A week or two Before moving to another level or program? Is it okay or safe to do the exercises without another workout or cardio or warm up prior? Thank you i really like the way you made your programs it s so quick, precise and easy !!! with 5 kids … that s whay works for me ! my favorite so far! 🥰

@laurenfitterfitness Год назад

@@liztitan3823 you can still do the DR repair plan and add in the C-section repair workouts! Start at the beginning but if it’s too easy, feel free to move ahead. I just always recommend starting from the beginning bc the workouts build on each other! And yes, you can jump right into the workouts! Thank you! ❤️❤️