Postpartum Workout Plan | Diastasis Recti

Postpartum Pilates Workout and Tummy Flattening Exercises | Postnatal Pilates

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Postpartum Cardio + Diastasis Recti Workout

Pregnancy and Postpartum TV

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Postpartum Cardio + Diastasis Recti Workout to trim, tone and flatten abs after pregnancy. This full-body postnatal workout will help you lose the baby weight and has modifications for diastasis recti exercises.
Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety.
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: bit.ly/2mjlsF5
---- "THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP"
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Jessica Pumple is a certified bariatric and diabetes educator, dietitian and pre & postnatal fitness instructor helping pregnant and postpartum moms since 2004. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you the more of the videos you enjoy!
Disclaimer: www.pregnancya...
#postpartumcardio #postnatalcardio #diastasisrectiworkout

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28 сен 2024

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Комментарии : 130

@PregnancyandPostpartumTV 4 года назад

Do you prefer verbal cues or no talking and a bell sound to know when to switch moves???? Let me know! 👇🏻

@kristenpalynchuk9374 4 года назад

hmmm i love the preview pane for the next move...i think i like the verbal cues for the next video?

@PregnancyandPostpartumTV 4 года назад

Kristen Palynchuk Thanks!!! Jeff and I have been loving videos with no verbal cues so I thought I would try it, but it was hard because the verbal cues are helpful, especially postpartum 🤷‍♀️

@pregnancyandchildhoodnutri2908 4 года назад

💪

@mcdowellblessings 4 года назад

I like the verbal cues, I think it is more personal rather than a drill? 🤷🏼‍♀️

@lovelylisamarie3075 4 года назад

Actually I do like the verbal cues better❤

@m.zerenoz 4 года назад

Thank you so so much. You are the best on youtube. After u , I saw that i was whistling in the wind for two months.

@janajanejijo2 2 года назад

Thank you so much for sharing all of your practices with us. I feel wonderful because of you. Those sounds in the beggining and in the end of each exercise are great. I love them. They help me focus on the exercise not on the screen

@giselemcdaniel7194 4 года назад

Bells and verbal are good. I need reminders to activate my core so I like verbal more probably... love the next box with modification preview too. Thank you for these! 4 months PP after 3rd baby. Helping me feel like a woman again!

@PregnancyandPostpartumTV 4 года назад

Thanks so much for the feedback, Gisele! Happy you enjoyed! Always good to feel like a women :) Now I have Shania Twain doing in my head... Lol

@lovelynonyinyemark 4 года назад

I definitely prefer the verbal cue but that can be accompanied with the bell. Good job with the videos. Thanks

@PregnancyandPostpartumTV 4 года назад

Thank you so much for the feedback! I agree that I like some cues especially at the beginning, but could do the bell at the end. Thank you!

@monicacuthbertson5268 3 года назад

Morning Jessica! Done for today! Love love love...thank you💞

@GVOKids 4 года назад

Thanks mom!

@Jessicapumple 4 года назад

Toy Future 💕

@chelseaemrick3737 4 года назад

both verbal and bell sound work for me! I'm doing your workouts 3x a week and would love to get more of the diastasis recti safe HIIT, Cardio, fat burning workouts! My kids do them with me too!

@PregnancyandPostpartumTV 4 года назад

Chelsea Emrick Hi Chelsea! Thanks so much for the feedback :) I will keep adding more DR safe workouts 🙌 That’s amazing your kids do them with you 💕 How old are they?

@leahkelley8254 4 года назад

LOVED it! Bells helped a lot but it's always nice to hear from you during the video as well so I say do both!

@leahkelley8254 4 года назад

One more thing, I totally wimped out during the second half of tricep exercise! Ouch! I will make sure to work a bit on my strength there. Thank you!!!!

@PregnancyandPostpartumTV 4 года назад

Always good to have something to work towards :) Thanks Leah!

@mcsuyat7834 3 года назад

This is like mixed of HIIT, yoga and other floor and DR-safe exercises of yours! I have a lot of your vids I'm doing haha so I'm getting confused what should I stick with more. 🤗❤️

@ToneTighten 3 месяца назад

This video is a safe ab and cardio workout to tone and flatten and lose the baby weight. It is designed to be safe for diastasis recti or core after pregnancy. The instructor will use a bell throughout the video to cue you when to switch exercises or start exercises.

@merlecalderajoseph5405 2 года назад

Hey, now looking at your workouts. I am pretty active and also my son is almost 3 years. I have a challenge in loosing that belly. What workouts would u recommend plz thank u so much. Blessings

@kimrenoncourt1429 4 года назад

loved this workout!

@PregnancyandPostpartumTV 4 года назад

Glad you liked it!! Thanks Kim!

@paulasampaio4277 4 года назад

Love your videos! Thank you so much!

@PregnancyandPostpartumTV 4 года назад

So happy you like them and thanks for taking the time to let me know :) Hope you are staying safe and healthy now 💕

@sahanasriram1769 3 года назад

Great one !!! Just a quick Question.. will these exercises help in healing Diastasis Recti? I have a 2 1/2 finger gap.. please reply.. I have been given green signal to do exercises from my doc. So if this actually heals my DR,then I really wish to start these right away..

@desertrae6158 2 года назад

Is there an alternative to the butt scootches? My mat doesn't like to stay flat with these 😂

@monicacuthbertson5268 4 года назад

Done, love it! I need your reminders though to engage my core🥰, I think I’m more on verbal..thank you so much again💕♥️

@vikri3233 4 года назад

Loved your workouts! I have a three month old baby and am doing one your workouts everyday. I rotate through them. Thanks a lot for uploading these. They are so fun to do and fun to do with you. I have a question. I have a hanging belly kinda like a palliative stomach, this is my second child. Will these workouts help get rid of that?

@PregnancyandPostpartumTV 4 года назад

Vikr I Hello and congratulations on your baby! 3 months is such a sweet age 😍 I’m so happy you are having fun doing the workouts 🙌 This workout is meant to help with getting rid of mummy tummy from diastasis recti and also from extra weight around the mid-section (and all over). I also have a free weight management course if you think that your belly is from extra weight bit.ly/2mjlsF5

@laurathielmann7919 Год назад

I have really been loving all your videos this is my second month of doing them. I wanted to chime in and just say that hands down, verbal cues and tweeks I have really appreciated, didn't love this format.

@anneciahildebrand2105 2 года назад

My body is soorreee!! So its working. Like you instructing and bell. Busy doing the Sept challenge!!

@billsolaczek5358 Год назад

Love your videos. Definitely feel like the verbal cues are so beneficial and much superior to the bells, found this one hard to follow along.

@audriananieuwland46 Год назад

I definitely think that I prefer both the bell and vocal cues.

@lynnesorenson9958 4 года назад

Absolutely love your videos, especially the the HIIT ones for postpartum! Thank you thank you!!

@PregnancyandPostpartumTV 4 года назад

Lynne Sorenson Thanks so much, Lynne! So happy you are enjoying them. I have another one coming soon 👏

@aviemariegarcia4035 3 года назад

I am a beginner is work out safe for me I'm a mom og 2 yr. Baby with diastesis recti

@ummesalma-rv6tk Год назад

It will be better if u add a timer beside.

@dianas.8976 4 года назад

Thank you so much. I personally prefer the verbal cues. Let’s me know when to activate the core, exhale etc. I really like the “next” box. :)

@PregnancyandPostpartumTV 4 года назад

Diana S. Thanks Diana! Yes, that’s what most others let me know they prefer as well so I’ve already started switching back to verbal cues :) Thanks so much for your feedback and support!

@annawilkinson5145 3 года назад

I prefer the bell!!

@kimberlylinke7293 2 года назад

Verbal cues!

@christiannabettisphotograp2844 4 года назад

I like verbal but ding is nice so that way I know without turning my head or something

@PregnancyandPostpartumTV 4 года назад

Christianna Bettis Photography Thanks for the feedback! I’m thinking maybe verbal cues at the beginning and a ding at the end 🤷‍♀️

@christiannabettisphotograp2844 4 года назад

Pregnancy and Postpartum TV yes! That be awesome!

@rosegreen8441 3 года назад

1:07 ❤

@Leah--. 2 года назад

Hi Jessica, i find it very difficult to focus on the breathing and activating my core at once while doing the 2nd exercise. Do I have to do the diaphramic breathing there too? Thank you!! I really like your Workouts!😊

@courtneymillar7622 2 года назад

I like when you give the cues! I feel like we are working out together since I am up alone before the kids get up so it’s nice to hear another voice reminding me what’s up next. I also like when we are reminded to keep abs engaged and reminders to breath on those tougher moves.

@femkegreiner2194 2 года назад

Hi Jessica, thanks so much for the DR safe workouts - I try to do one everyday, now 7 weeks post partum. It is especially convenient that you put Diastasis recti friendly in the description so it is easier to find. I would love some longer workouts of 30-40 minutes!

@rizwamk 4 года назад

How much calories does this workout burn. It would be really helpful if you could mention those too.

@PregnancyandPostpartumTV 4 года назад

Rizwa Manama Kavil This is about the same 180-320 calories

@rizwamk 4 года назад

@@PregnancyandPostpartumTV ok thanks a lot.

@sabrinascroggin6273 3 года назад

Love these videos - and my kids love the family workouts! I definitely do better with verbal cues, tips, and a visual clock! Thank you!

@swetashetti2574 2 года назад

Awesome workout Jessica. Thank you so much. This one again made me sweat. Again good timing. Did it for first time. Will do this thrice a week.

@kathrynorr5986 4 года назад

Thank you for this workout, found this the hardest yet in your 30day plan (this is week 2 Wednesday for me). I like a few verbal cues but I do enjoy that you don’t talk all the way through each exercise

@shiv_83 3 года назад

After how many months of delivery this exercise should be done? Kindly please tell me

@PregnancyandPostpartumTV 3 года назад

After you’ve been cleared to exercise (4-6 weeks after vaginal delivery or 6-8 after c-section)

@shiv_83 3 года назад

Thank you for your reply Also please kindly tell me how much times it takes for diastasis recti to heal and I have undergone C-section delivery and if the dra is of 4 fingers.

@melisaramadan5120 3 года назад

Love your work outs and they are just long enough to fit into babys routine. I personally prefer verbal cues as I like not having to watch the screen so much and just to follow your voice

@animeneet1930 4 года назад

Hi .I was gestational diabetes .my baby is now 5 month.but my ballly is still like 7 month pregnant.is this exercise helpful ?

@PregnancyandPostpartumTV 4 года назад

sajida shaheen Hi Sajida :) Congratulations on your 5 month old! Yes, this is designed to help with weight overall (including belly) abs also to help heal diastasis recti. Do you have a separation between your ab muscles at your belly button of more than 2 fingers when lying down and head lifted?

@ruthwang7802 3 года назад

I would love the verbal cues and reminders please :)

@assmmaa1 4 года назад

Thank you so much you are my friend since I was pregnant with my baby and now he is 6 month ♥️ appreciate your effort and time thank you again

@PregnancyandPostpartumTV 4 года назад

6 months old already! What a fun age. So happy you are joining me again after baby! Thanks for taking the time to let me know 💞

@Pinguim090911 4 года назад

This one was fire! Love the bells

@PregnancyandPostpartumTV 4 года назад

Thanks Claudia! Happy you liked it! 🙌

@airliapang1 3 года назад

This is such a great workout to ease back into exercising. Thank you!

@itsCelina96 3 года назад

6 week PP with baby #2. 2 in august and 6 weeks old. I feel so weak. Muscles I didn’t know I had hurt down there. I couldn’t do 2 of the modifications but that’s okay you have to start somewhere right? Thank you for this Ending it with 30 mins on the bike

@PregnancyandPostpartumTV 3 года назад

Awesome job on starting! Yes...Take breaks, skip moves and modify. It will get easier and you’ll be able to see your progress 💞

@Fan_gaming3075 4 года назад

Plz sujest per day per week excersise routine for weight loss n diasis recti.. N is there any post workout meal sujested by u.. I do the workout around 6.30p.m

@PregnancyandPostpartumTV 4 года назад

It really depends on your current fitness level, energy and time you have and what you think you can stick with long-term. Some women 3-4 x per week, others daily and a few do twice per day. I tried to do most days after my pregnancy (and still try to move my body daily). You want to include protein, healthy fats, low glycemic carbs and vitamins (fruit and vegetables) for recovery. This could be a balanced meal or a smoothie with protein, avocado and fruit/vegetables for example. Or nuts, fruit and greek yogurt (for example)

@Carolina_girl86 4 года назад

Do you have any workouts for women with Diastasis recti that targets shoulder and arm fat,back fat/love handles/bra bulge?

@PregnancyandPostpartumTV 4 года назад

Hi! Not specifically for shoulder, arms and back, but that's a great idea and I will work on one :) For weight loss you can't "spot treat" where you want to lose weight. Your genetics will determine where you gain and lose weight first. Did you see this weight loss course yet? bit.ly/2mjlsF5

@cariboulodgealaska3535 2 года назад

This was a great workout, one of my favorites of yours yet. Thank you for the free content- it's hard to find free resources for helping to heal diastasis recti and get back in shape after baby.

@PregnancyandPostpartumTV 2 года назад

So glad you enjoyed! Thank you 💞

@yddt3623 4 года назад

Bell sound is great ! 20 minute timing is amazing to be able to enjoy the workout during my baby's morning nap :) thanks !

@PregnancyandPostpartumTV 4 года назад

Thanks so much for the feedback and I'm happy you enjoyed it during your baby's nap!

@haydeehuerta9798 3 года назад

Love your top! Where do you got it at ?

@PregnancyandPostpartumTV 3 года назад

One Tooth Sarina (my Aunt’s amazing store) onetoothsarnia.ca/

@joannabernadindavis3617 4 года назад

Hello, I love the workouts so far. Question for the 7:42 mark where you’re on all fours doing what looks like a leg lunge backwards alternating each leg (if that makes any sense how I said it lol) won’t that make someone with ab separation worsen their bulge with that type of workout? Just want to make sure I don’t do anything wrong. Thank you.

@PregnancyandPostpartumTV 4 года назад

Hi Joanna! Great question...each diastasis and the severity is different. You shouldn't do anything that causes "coning" of the stomach. If the kick is too much or just doesn't feel right to you, just a lift and hold would work as a modification :) Always better to be safe if you aren't sure!

@joannabernadindavis3617 4 года назад

Pregnancy and Postpartum TV thank you! I appreciate the response back

@Jenni_444 4 года назад

Will this workout work for someone who has diastasis recti from several pregnancies years ago? My last baby was 8 years ago .

@PregnancyandPostpartumTV 4 года назад

Jennifer Flores Hi Jennifer :) Yes, but it will take longer to heal than if you had recently had your baby. Doing 10 min exercises daily 1-2 x a day consistently helps. Did you see the DR playlist? There are several you could rotate through.

@Jenni_444 4 года назад

@@PregnancyandPostpartumTV I will definitely try all these great workouts! Thank you

@PregnancyandPostpartumTV 4 года назад

Jennifer Flores Always fun to start fresh with a new routine for the new year 🙌 Thanks for watching and taking the time to comment 💕

@kaitiTmmm 4 года назад

I'm loving the bell instead of verbal cues!

@PregnancyandPostpartumTV 4 года назад

Kaitlin Cooper Thanks So much for your feedback! 🙌

@diba9900 4 года назад

👍

@vikri3233 4 года назад

Are all the exercises you show in the top boxes variations for DR or only the ones you specifically mention? This is for all your other videos as well. Also, is hanging tummy a part of DR and should we tie up the tummy before doing these workouts?

@PregnancyandPostpartumTV 4 года назад

Vikr I Hi again! That is a really great question. I’ll try to be more clear on that first future videos. The first 2 are actually more modifications for low impact, but the rest are for Diastasis Recti. Also note I have 1 advanced option (instead of an easier modification) as one of the options. A hanging tummy can be part of DR of the muscles are too far apart if weak and the organs pop out. Are you able to get assessed by a Physio? I really found using a belly wrap (I used belly bandit) helped flatten my tummy, and also made my core feel more safe and secure while it was healing.

@vikri3233 4 года назад

@@PregnancyandPostpartumTV Thanks again....

@mettejames3306 4 года назад

Sorry, I don't quite understand - the modifications shown (except the one that says NO DIASTASE RECTI) are they for people with DR? Or are all exercises safe with DR and the modifications are just an easier alternative?

@PregnancyandPostpartumTV 4 года назад

Mette James Hi Mette! Sorry, I know it’s confusing 🤦‍♀️ I confused people in this video so I’ve changed it in my next videos to clarify if the modification is for DR or just an easier version or low impact. Because there are varying levels of severity it’s not a “one size fits all” answer. Moms with DR should avoid anything that causes “coning” or “doming” or pain/discomfort. Most moms with true DR likely need the modification for any core exercises in this video. But then I did do some modifications for no jumping (low impact) for moms who didn’t want to jump that the modification may not be necessary. Some moms after pregnancy may be able to do the full exercises (if it doesn’t cause coning etc). Feel free to reach out if you have any more questions. Sorry for the confusion!

@annecrowley6816 3 года назад

Awesome 🧡

@PregnancyandPostpartumTV 3 года назад

Thanks 🤗

@FoodAndTravelWithKhansshorts 4 года назад

Hi can i do these exercises.i am having 2 finger gaps of diastasis recti

@PregnancyandPostpartumTV 4 года назад

Dure Shahwar As long as your doctor says exercises like these are safe they are designed to be safe for 2-finger Diastasis Recti. To protect your core make sure that you don’t do any move that causes coning or doming or pain.

@FoodAndTravelWithKhansshorts 4 года назад

@@PregnancyandPostpartumTV can i do planks?

@PregnancyandPostpartumTV 4 года назад

Dure Shahwar Someone with diastasis recti can not usually safely do planks. However, less than 2 fingers is normal so I’m not sure. Are you able to see a pelvic floor physio to get individual advice? They do recommend to avoid anything that causes bulging “coning” or “doming” can you ha s someone look or take a video to see if you get any bulging while you plank?

@FoodAndTravelWithKhansshorts 4 года назад

Can we do diastasis recti exercises in periods or should we stop plz reply

@PregnancyandPostpartumTV 4 года назад

Dure Shahwar I do them when I have my period. It’s really a matter of preference for you, but not a health concern.

@hillydilly474 4 года назад

I don’t mind either. Both are good. Bells or verbals! Thank you so much for these workouts! 😭😭😭❤️❤️❤️❤️for the longest I have avoided working out because I had no idea what made DR worse. After talking with a PT, I have a better understanding. It has been difficult finding full body workouts that are genuinely safe for DR. I started your videos almost a week ago, and I’ve been doing them everyday since! Thank you a million 🌷🌷🌷

@PregnancyandPostpartumTV 4 года назад

Hilary Kelley Hi Hilary 👋 Yes.. I was avoiding working out too because all workouts had exercises unsafe for DR. So happy you are finding it helpful and than you so much for taking the time to let me know 💕 I will keep working on more 🙌 How old is your baby now?

@hillydilly474 4 года назад

Pregnancy and Postpartum TV I have twin boys . They are 15 months old. So my DR is so bad. Like 6 or 7 finger gap 🥴🥴🥴. Yes I love the videos! I would pay for this. If you take donations, I would love to give!

@hillydilly474 4 года назад

Pregnancy and Postpartum TV and your daughter is so cute!

@PregnancyandPostpartumTV 4 года назад

Hilary Kelley ahhh... I LOVE twins 😍😍😍 Are they fraternal or identical? You must be one busy mama these days! #fullheartfullhands DR can definitely be challenging, especially after twins. Are you able to see a pelvic floor physio or doctor to get an individual assessment/treatment plan? That is so sweet to offer. I really appreciate it 🙏💕 At my current job I’m not actually allowed to make any outside income so I’m only offering free things at this point. The best way to support me is what you are doing already (watch, comment, like, share)🙌 I did have a paid course to heal core and pelvic floor in 30 days, but I can’t charge so I don’t promote it. Here is the link to do it for free if you would like: bit.ly/31MnU5Q

@PregnancyandPostpartumTV 4 года назад

Hilary Kelley Thank you! We think she’s pretty cute too :) Just about 5 months older than your little guys now!

@jessicapumple3060 4 года назад

👉🏻

@shivanigarg5119 3 года назад

Kindly share the link for your book on healing diasatis recti

@moderndietitian7316 4 года назад

👊

@jessicapumple5096 4 года назад

Modern Dietitian 👌

@amandahenderson2027 Год назад

I definitely like the verbal cues! And I like the visual timer as the time marks down. Just mostly missed feeling like I’m working out with someone! Thank you for all you do!

@jessicapumple9753 4 года назад

Both are work! 🙌 Thank you!

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