Diastasis Recti is very common for many women especially after pregnancy, but most women don’t know how to recover from this ab separation after having a baby.
I love 30 day challenges because doing a little bit every day can make a big change.
Doing heel taps, hip bridges, bird-dogs, and cat-cows are great ways to heal your ab separation after having a baby.
This 30 day Diastasis Recti challenge will slowly increase your reps that way you don’t overdo it and make things worse on your body.
This workout is to help you during your stage of recovery after having your baby.
You will want to repeat each day’s set 2-3 times to get a good workout in.
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Here is the pdf file if you want to print it out!
Diastasis Recti Challenge
If you don’t know how to do any of the moves you can watch the video, the moves are done in the order of the challenge.
Day 1
- Heel Taps x5
- Hip Bridge x5
- Bird-Dog x5
- Cat-Cow x5
Day 2
- Heel Taps x7
- Hip Bridge x7
- Bird-Dog x7
- Cat-Cow x7
Day 3
- Heel Taps x7
- Hip Bridge x7
- Bird-Dog x7
- Cat-Cow x7
Day 4
- Heel Taps x9
- Hip Bridge x9
- Bird-Dog x9
- Cat-Cow x9
Day 5
- Heel Taps x9
- Hip Bridge x9
- Bird-Dog x9
- Cat-Cow x9
Day 6
- Heel Taps x9
- Hip Bridge x9
- Bird-Dog x9
- Cat-Cow x9
Day 7
Rest Day
Day 8
- Heel Taps x11
- Hip Bridge x11
- Bird-Dog x11
- Cat-Cow x11
Day 9
- Heel Taps x11
- Hip Bridge x11
- Bird-Dog x11
- Cat-Cow x11
Day 10
- Heel Taps x13
- Hip Bridge x13
- Bird-Dog x13
- Cat-Cow x13
Day 11
- Heel Taps x13
- Hip Bridge x13
- Bird-Dog x13
- Cat-Cow x13
Day 12
- Heel Taps x13
- Hip Bridge x13
- Bird-Dog x13
- Cat-Cow x13
Day 13
- Heel Taps x13
- Hip Bridge x13
- Bird-Dog x13
- Cat-Cow x13
Day 14
Rest Day
Day 15
- Heel Taps x15
- Hip Bridge x15
- Bird-Dog x15
- Cat-Cow x15
Day 16
- Heel Taps x15
- Hip Bridge x15
- Bird-Dog x15
- Cat-Cow x15
Day 17
- Heel Taps x15
- Hip Bridge x15
- Bird-Dog x15
- Cat-Cow x15
Day 18
- Heel Taps x17
- Hip Bridge x17
- Bird-Dog x17
- Cat-Cow x17
Day 19
- Heel Taps x17
- Hip Bridge x17
- Bird-Dog x17
- Cat-Cow x17
Day 20
- Heel Taps x17
- Hip Bridge x17
- Bird-Dog x17
- Cat-Cow x17
Day 21
Rest Day
Day 22
- Heel Taps x21
- Hip Bridge x21
- Bird-Dog x21
- Cat-Cow x21
Day 23
- Heel Taps x21
- Hip Bridge x21
- Bird-Dog x21
- Cat-Cow x21
Day 24
- Heel Taps x21
- Hip Bridge x21
- Bird-Dog x21
- Cat-Cow x21
Day 25
- Heel Taps x23
- Hip Bridge x23
- Bird-Dog x23
- Cat-Cow x23
Day 26
- Heel Taps x23
- Hip Bridge x23
- Bird-Dog x23
- Cat-Cow x23
Day 27
- Heel Taps x23
- Hip Bridge x23
- Bird-Dog x23
- Cat-Cow x23
Day 28
Rest Day
Day 29
- Heel Taps x25
- Hip Bridge x25
- Bird-Dog x25
- Cat-Cow x25
Day 30
- Heel Taps x25
- Hip Bridge x25
- Bird-Dog x25
- Cat-Cow x25
