Diastasis Recti Ab Workout

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Working out postpartum can be difficult especially if you have Diastasis Recti. Below there is a workout and a video to go along for a Diastasis Recti ab workout.

I have been doing this ab workout during my postpartum recovery. I had a cesarean almost 5 weeks ago and it’s been a hard recovery.

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My abs are nowhere near what they used to be, but with this workout I have been able to recover quicker and close my small ab separation gap.

I only started doing this workout when I was 4 1/2 weeks postpartum. I listened to my body and felt good about getting started.

Diastasis Recti Ab workout

Walking was another huge thing that helped me till I was able to get started on light ab workouts.

I’m not saying that this will be your timeline, you need to consult with your doctor and also listen to your body.

When you do feel ready the ab workout below is a great one to get started on recovering your abs postpartum.

You need to be careful with ab workouts after you have a baby. You can’t just go straight into doing planks, crunches, or even twists.

That is why I created this safe workout for y’all.

After you have a baby you could potentially have Diastasis Recti so you need to make sure to get tested. You could either have your doctor test you or you could do a simple at home test.

Diastasis Recti Ab Workout

You may only be able to do these reps for one set. Work up to the point of being able to do this workout 2-3 times.

One set will only take you about 5 minutes. So if you do 2-3 it will be a great 10-15 minute workout.

I hope y’all enjoy this workout!

Heel Tap x20

Single Leg Lift x15

Pelvic Tilt/Hip Bridge x15

Bird-Dog x10

Cat-Cow x10


12 thoughts on “Diastasis Recti Ab Workout”

  1. Walking helps so much! We go on a walk everyday with our toddler and it has absolutely helped me postpartum. I will start incorporating this into my routine after my walks! Thank you!

      1. I would definitely suggest doing it on the floor, but if your bed is what works I don’t see it being a problem. Just be sure to watch your tummy, if it starts to dome then you should do it on the floor. Let me know how it goes!

  2. You look wonderful! I have had 2 double c sections…they cut me straight across and up an down. to start working out is difficult…stick with it!

    1. Dang, that sounds awful! I luckily was only cut horizontal. I hear vertical c-sections are harder to recover from.

  3. You look great. I’m a year PP and struggled with blues but I am ready to get myself back. Is this a good place to start a year out?

    1. I totally get having the postpartum blues, I had those pretty bad and working out helped me a ton. This workout is a beginner ab workout so any stage that you are at this is a great place to start! Good luck and I hope you start to feel more yourself!

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