Diastasis Recti Safe Core Workout 💙
2025/11/1 Edited to
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standing core exercises for diastasis recti
Hey everyone! I’m a certified postpartum trainer and I thought I’d share some standing “mom pouch” / diastasis recti safe exercises for you. I love sharing these exercises because it’s not just about aesthetics. Having a weakened core can lead to other problems like back pain, pelvic floor pain,
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Right vs Wrong Core Exercises for Diastasis Recti
If you have diastasis recti, not all core exercises are safe. Some movements can increase pressure on the abdominal wall and worsen the separation. The key to healing your core is choosing exercises that focus on control, deep core activation, and stability instead of intense ab pressure. By rep
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Do You Have Diastasis Recti?
Click on the link in my bio to get more exercises?
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New Mom core friendly workout 🌸
Are you a mom, Struggling with mommy pooch? These 3 powerful exercises helped me heal, strengthen my core, and flatten my belly; all with consistency, strength training, and the right nutrition 🔥💪. If you’re ready to say goodbye to belly pooch and strengthen your deep core muscles, save this
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4 Core Exercises to Fix your Diastasis Recti..
Doing these exercises can help strengthen your whole abdominal wall! 1. Standing Marches 2. Flutterkicks 3. Single Leg Standing Marches 4. Bear Hold Dumbbell Pass Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 If you're a woman over 30 and need qui
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standing core exercises for Diastasis Recti
Here is another STANDING diastasis recti, or “mom pouch” workout. This time we’re using a five pound kettlebell. I wasn’t expecting to get so many questions about the weighted pilates ring from my last video, nor was I expecting them to be so difficult to find! I hope this kettlebell provides a
2809 likes
4 Core Exercises to fix your Diastasis Recti
Doing these exercises can help strengthen your whole abdominal wall! 1. Glute Marches 2. Weighted Marches 3. Bear Hold Dumbbell Pass 4. Weighted Dead Bugs Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 #coreworkout #deepcore #diastasisrecti #homewo
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STOP Doing These If You Have Diastasis Recti
STOP doing random ab exercises if you have diastasis recti. Some popular core moves increase pressure and push the belly out, slowing your healing. In this video, I show what NOT to do and the DR-safe exercises that actually help reconnect your core, control pressure, and support a flatter bell
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Diastasis Recti And Weak Core Exercise
Click on the link in my bio for more exercises.
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4 Core Exercises to Fix Your Diastasis Recti ✨👇
Doing these exercises can help strengthen your whole abdominal wall! Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 1. Single leg marches variation 2. Weighted marches 3. Glute bridges 4. Single leg extensions #corecircuit #deepcore #homeworkout #a
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diastasis recti workouts
6 month update 20-30 min exercise 3-5x a week Main focus is NUTRITION #diastasisrectiexercises #apronbelly #plussizepilates #fatloss #weightlossjourney
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Couch Routine for Mom Pooch (aka diastasis)
If your postpartum belly isn’t going away, it might not be “just fat.” After pregnancy, your deep core muscles need to be retrained and strengthened gently. This simple couch routine helps activate your transverse abdominis, improve stability, and rebuild tension in your midline — all without in
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Beginner Diastasis Recti Healing Routine
If your belly won’t flatten, it might not be fat — it’s your core needing healing. These moves rebuild your deep core, improve control, and strengthen your midline safely without pressure. #diastasisrecti #diastasisrectiworkouts #postpartumnjourney #postpartumrecovery #flatbelly
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4 Core Exercises to Fix Your Diastasis Recti
Doing these exercises can help strengthen your whole abdominal wall! Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes 1. Weighted marches 2. Glute bridges 3. Single leg extensions 4. Heel taps If you're a woman over 30 and need quick, effective workouts.
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4 Core Exercises to Fix your Diastasis Recti
doing these exercises can help strengthen your whole abdominal wall! 1. Lying Leg Lifts 2. Single Leg Raises 3. Anti-rotation Bridge Reaches 4. Plank to Bear Hold Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 If you're a woman over 30 and need qu
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STANDING CORE EXERCISES FOR DIASTASIS RECTI
Standing core exercises that are safe for postpartum women. Taking the time to heal your core muscles postpartum can help with pelvic floor dysfunction, pelvic floor pain, incontinence, lower back pain, and can help flatten your tummy postpartum. #postpartumcoreworkout #pelvicfloorworkout
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Correctly Heal Your Diastasis Recti Safely
If your belly still looks big at 8 weeks postpartum, it’s not your fault — your deep core and connective tissue are still healing. These moves help activate your transverse abs, support your pelvic floor, and begin pulling your belly back inward safely. No crunches. No planks. Just gentle DR-saf
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Seated Core Exercises for Diastasis Recti
Hello lovely people! Alright, I had some requests for seated core exercises, so here we go. Now even though these exercises are diastasis recti safe, as I mentioned, core strength can be subjective. Just because an exercise looks easy or because someone else can do it, doesn’t mean that it’ll b
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Diastasis recti workout
Make sure to know which exercises is the right exercise for you From a mom that has diastasis recti and got to fix that with proper exercise If you want to lose weight , grow your but and tone your back And your whole body like I did click the link of my bio for Workout routine and meal p
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Diastasis recti workout
#lemon8diarychallenge https://myarc.io/solange Join my community. Click the first link in my bio to join support group in my apps . Let me help you build your dream body . We are in this game together , you are not along , I got you besties. Click the link 🔗 in bio 8 weeks winter inte
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DEEP CORE EXERCISES (Postpartum-friendly) 💪🏽
Let’s start by understanding what Diastasis Recti is. Diastasis Recti is the separation of the abdominal muscles during and after pregnancy. Untreated, this can weaken your abdominal muscles over time, leaving you with chronic lower back pain and reduced mobility. To decrease those chances, exercis
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4 Core Exercise to Fix Diastasis Recti
Doing these exercises can help strengthen your whole abdominal wall! 1. Weighted Dead Bugs 2. Flutter Kicks 3. Elevated Heel Taps 4. Reverse Plank Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes If you're a woman over 30 and need quick, effective wo
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4 Core Exercises to Fix your Diastasis' Recti
Doing these exercises can help strengthen your whole abdominal wall! Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes 1. Weighted Marches 2. Glute Bridge Marches 3. Heel Taps 4. Anti-rotation Bridges If you're a woman over 30 and need quick, effective
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Best Comb To Lift Your Glutes & Tighten Your Core
If you’ve been struggling with a weak core, mom pooch, or overhang — wall workouts are your best friend! They protect your spine, strengthen your deep abs, and activate your glutes safely while you heal. 🌸 ➡️ Save this for your next workout! ➡️ Tag a mama who needs this! ➡️ Follow for gentle wo
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✨POSTPARTUM SAFE CORE WORKOUT
Here are some exercises that are safe if you have Diastasis Recti or are a postpartum mama. Follow for more! #postpartumfitness #postpartumcoreworkout #coreworkout #diastasisrecti
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STOP making your Diastasis Recti WORSE🫨
Healing diastasis recti starts with rebuilding your deep core — not rushing into crunches or intense ab workouts. The key is learning how to properly engage your transverse abdominis (your deepest core muscle) while keeping pressure off the midline. Safe and effective core exercises should: • F
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Fix Your Diastasis Recti With These Core Routine 🔥
Fix your diastis recti with these exercises! 1. Weighted Heel Taps 2. Reverse Plank 3. Elevated Leg Raises 4. Half Circle Reaches Repeat 3 x and do this 1-2 x a week for best results. #coreworkout #diastisrecti #deepcore #absworkout #coreexercises
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Top 3 Move That Help Heal My Diastasis Recti!!!
These 3 moves may look simple, but they’re incredibly powerful. 💥 They helped me rebuild my core safely after pregnancy — no crunches, no pain, just intentional movement and deep healing. 💛 ✅ Deadbugs — control + deep core activation ✅ Glute Bridges — builds strength + supports the pelvis ✅
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Tighten & Flatten Your Core
These 2 gentle wall moves fire up your deep abs + pelvic floor 👏 Perfect for healing, flattening, and rebuilding your core after baby. 👉 Free core healing guide in my bio! #diastasisrecti #diastasisrectiexercises #postpartumworkout #mompooch #deepcoreworkouts
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Heal Your Core in PJs‼️
Heal your core without the floor or fancy gym clothes! 🏡✨ These standing moves strengthen your abs, glutes, and posture — DR-safe and postpartum-friendly. 2–3 rounds, slow & controlled 💛 #diastasisrecti #diastasisrectiworkouts #postpartumfitness #mompoochbegone #flatbellyworkout
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HEAL YOUR DIASTASIS RECTI WITH 3 MOVES✨
As you know, I’ve been sharing my ✨rib flare protocols✨ for a while now, and coincidentally, they are the same protocols for treating diastasis recti (aka ab separation). This is something that SO many women deal with, and is able to be treated with deep core exercises like this!🙌 my girlys in my p
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My Go-To Move for HEALING Diastasis Recti
Diastasis recti requires deep core healing before intensity. This movement helps activate the transverse abdominis, reduce doming, and rebuild core control safely — making it the foundation for all future ab work. Healing starts with the basics. #diastasisrecti #diastasisrectiworkouts #pos
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Moms do you suffer from DIASTASIS RECTI? Do these!
Being a mom changes your body...but it does NOT mean you're core is weak forever. Many mom experience diastasis recti after pregnancy - when the abdominal muscles separate as your belly grows to carry your baby. The good news📰? The right core exercises can help rebuild strength and sta
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Strengthen your core with me 💕
The core muscles, which include the abdominals, back, and pelvic floor, are crucial for virtually every movement your body makes. Here are some of the benefits we can experience from a stronger core: Improved Posture and Spinal Health: A strong core supports your spine, helping you to maintain p
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Lift Your Booty, Heal Your Core!
These resistance band moves transformed my glutes + core 🍑✨ Strengthen your pelvic floor, flatten your belly, and lift your booty — safe for postpartum, overhang, and DR recovery 💕 #postpartumcoreworkout #diastasisrecti #postpartumrecovery #diastasis #gluteworkoutathome
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Best exercises to heal diastasis recti
If you have: ⚠️ Lower belly bulge ⚠️ Poor posture ⚠️ Pelvic floor leaks …It might be diastasis recti — and I can help you fix it in weeks 🙌 💡 Tap my link in bio for the full program #PostpartumFitnessCoach #DiastasisRectiExercises #MomPoochWorkout #BodyAfterBaby #pelvicfloorexerci
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Stop Doing These If You Have Diastasis Recti‼️
If you have diastasis recti, the wrong exercises can make it worse. Swap high-pressure movements for controlled, core-stabilizing ones that help rebuild strength safely. #diastasisrectiexercises #diastasisrectiworkouts #diastasisrecti #postpartumrecovery #mompooch
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Mom Tip: Before you try another’belly fat’ workout
Heal diastasis rect - ab separation, rebuild postpartum core, reduce low back pain, flatten belly with these c-section safe workouts 💪 #postpartumworkout #postpartumcoreworkout #mompouchexercises #mompooch #diastasisrecti
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How I Healed My Diastasis Recti
After I had my first baby via c-section, I had a two finger separation or diastasis recti. I’ve always been an active person so I actually started doing light exercise about three weeks after my daughter’s birth. I started with a lot of walking and stretching as well as some breathing exercises
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Yes You Can Heal Your Core In BED🤯
Healing diastasis recti doesn’t start with crunches — it starts with gentle, intentional core activation. These bed exercises help reconnect your deep core, reduce doming, and support real DR healing without pressure. 👉 Save this routine 👉 Share with a postpartum mama 👉 Follow for more DR-safe co
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Heal Your Core Safely After C-Section — The Secret
These exercises help post-C-section and with DR because they: • Strengthen deep core muscles safely without straining the incision. • Gently bring abdominal muscles together, helping close diastasis recti. • Restore core function, improving posture, lifting, and daily movement. • Support he
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Alternative Core Exercises for Diastasis Recti
If you have a weakened core or diastasis recti and don’t know which exercises to do, here are a couple of suggestions🫶🏽 Remember, this isn’t a guided workout, but if you’re looking for suggestions on SETS & REPS: 2-3 SETS X 10 - 12 REPS or 3-4 SETS X 12 - 15 REPS Your sets and r
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Do’s and Don’t Movements To Healing Your Core
Dos & Don’ts for Healing Your DR & Core Postpartum 💡 Why it’s important: Your core is more than just “abs” — it’s your body’s powerhouse. A weak or unhealed core after pregnancy can lead to back pain, poor posture, a stubborn “mom pooch,” and even pelvic floor issues. Healing it means
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From FUPA to Flat: Safe Core Workouts Post-Baby
Doing the wrong core moves can make diastasis recti and your FUPA/mom pooch worse. The right ones help flatten and heal your belly from the inside out. That’s why I made the 14-Day Mom Pooch Challenge — safe core workouts + healing meal plan + affirmations. ✨ Link in bio to start! #postpart
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diastasis Recti safe exercises with pilates ring
If you haven’t tried using a Pilates ring in your workouts, you might want to start! You can use it for so many different exercises! Being that I workout at home, I love utilizing equipment that’s versatile. Now, as usual, I share these exercises because it’s not just about aesthetics. Having a
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Safe Core Routine for New Moms💕
Doing the wrong ab workouts after birth can make your core separation and overhang worse — especially if you have diastasis recti. These gentle moves help rebuild from the inside out, reconnecting your deep core muscles so you can flatten your belly safely and prevent future pain. 💛 Start small, b
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Necessary Core Exercises After C-Section
Many women aren’t properly educated on recovery after a C-section. Although it’s major abdominal surgery, guidance often focuses only on incision care and clearance timelines, not on how to safely rebuild the core. Core recovery is essential for posture, daily movement, back support, and long-term
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3 Deep Core | Diastasis Recti
Try these for your next core workout 🚨LINK IN BIO: 4 week Program🚨 #coreworkoutroutine #lemon8contencreator #coreworkout #gymworkout #gymgirlie
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4 Core Workouts for Diastasis Recti 🔥
Dealing with a weak core or diastis recti? Try these✅ Complete 3-4 rounds, rest after each round 45-60 secs! 🔗in b!o for more workouts #corecircuit #deepcore #pelvicfloor #homeworkout #diastasisrectiexercises
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Heal Your Diastasis Recti With 4 Moves
Healing diastasis recti is important because when your abdominal muscles are separated, your core loses the support needed to hold your stomach in. This can cause the lower belly to stick out or look like a persistent “mom pooch.” By strengthening the deep core muscles and restoring tension in t
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15 min weighted core workout for pelvic floor
Here’s a 15 minute core workout. Right now I still want to continue doing diastasis recti friendly core exercises and those that work my pelvic floor muscles, but I also wanted a little bit more of a challenge. For this workout I grabbed ankle weights, dumbbells, and a mini ball😊 #coreworkoutro
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Easy workout to tone glute and core ✨
I wasted months doing the wrong workouts, tired, frustrated, and still staring at the same mommy belly and flat glutes 😩 What changed? I simplified. Just 10 minutes of bodyweight only, and real results started showing. No gym, no excuses. Just smart moves that WORK. Let’s goo #postpartumfitness
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Diastasis recti exercises
As someone who has had multiple babies, or anyone else who has had a lot of weight in the abdomen, or has just been diagnosed with diastasis , these exercises are good for you. Usually avoid exercises that push the abdominal muscles so you don’t really want to do crunches or situps or things lik
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