17 Minute Advanced Diastasis Recti Core Workout for Ab Separation After Pregnancy

[@vikraminfy]

I am 1 year postpartum. I thought these simple exercises can't make much of a difference. I did this just for a couple of weeks and my 3 fingers ab separation reduced to 1 and a half. I am really in awe! Trust this ladies.

[@BodyFitByAmy]

Yes! Love that you’re seeing these results!!

[@umahmed3502]

How many times u do this exercises in the week? Every day or day after day?

[@christinagood4759]

This video is amazing! I am on my second pelvic physiotherapist and getting so frustrated because I enjoy running, rock climbing and doing weights but nothing was fixing my diastasis recti. Thank you thank you thank you! This video gave me all the foundational moves to now do all my exercises safely and heal my diastasis recti! I did this video everyday for 3 weeks and my pelvic physiotherapist was so impressed with the results!

[@hbchealthybychoice6616]

Looking forward to trying this. I too am very active but haven’t worked my core since my since prior to my first child who is 17 year old. I had 4 c section. My DR got worse after each pregnancy due to me not ever addressing the issue🤦🏽‍♀️. I’m determined now.

[@thelmaoluwadero3143]

Pyp

[@missngfrombrooklyn]

Thank you Amy!!! This is the best diastasis recti core workout on KZbin. I'd love an updated 30 minute version.

[@angelicascarlett4176]

Guyssss I want to update everyone because I find it so motivational when I see others come forward about results. With diet changes, some weight training 3x a week and this video my stomach has Changed drastically I was pretty skinny everywhere else besides stomach because of having a baby and I thought there was no hope!!

[@bermishasmith8381]

15 months post baby and today the doctor's office stated they notice a difference and asked the secret , I gave them your link , in just one week I have a tremendous difference, thanks 😘

[@BanfilaBianca]

Who.that's great. I got like a two finger gap.am trying this

[@jennythomasmathew]

Thank you so much for the workout videos. You should have one for kegels to if possible. There's lots of different types right? 1. 3:15 deep chest breathing 2. 4:20 marching on your back 3. 4:43 toe taps 4. 5:32 dead bug 5. 6:29 extended leg deadbug 6. 7:16 bridge 7. 8:16 opposite hand knee push 8. 11:06 sideplanks 9. 11:43 sideplanks with dips 10. 13:50 bear plank 11. 15:41 adv bearplank 12. 16:22 plank singles

[@nmichelle8279]

3 years post partum and I really needed this.

[@lesicaurban]

Me too! 3 years... Twins pregnancy 😉

[@lyss222]

So happy I can finally do these advanced moves. When I started I couldn't even hold my knees up. I did 8 weeks of pelvic floor PT which also helped close my DR from a deep 3 fingers to a shallow 2 at my belly button and closed up everywhere else. It's hard work! Working with a PT was so helpful to know which exercises I needed. A lot of these are similar to ones we did at PT.

[@BZJoQu]

I searched for so long on youtube to find a routine that's safe but challenging, is a good length (not too short or long) and is with an awesome instructor who just has a good vibe. So the list was long, but I am so glad I finally found all of these in this video. Will be returning many many times!

[@abigailboakye9867]

This video was just perfect. Not too much talking just perfect. Im 6 mths post-partum c section and needed this. Thank you Amy

[@LaraRoxx1980]

I'm 15 years post partum (C-section). 😊 I've never knew about "diastasis recti" untill now. Thank you 👍

[@GerriWritesAbit]

Me too!!! 🙄who knew?!

[@wonderwomanwales3803]

My son is 22 now, I also had a c section.

[@jillmahoney-banks9909]

Hi Mamas!! My son is nearly 17- also c-section! Have you been doing this? I’m just starting now!

[@emilya2342]

Thank you so much!! This is just what I was looking for. I would love to see more like this and total body workouts for functional DR.

[@shannonfarnsworth8671]

Thank you!! For this video! I’ve followed you for about 4 years and I love your videos, both prenatal and regular workouts. Thank you so much for having prenatal workouts that are actually a workout and I REALLY appreciate all you are doing to help with recovery. I especially appreciate this video. I’ve needed something a little more advance to help my core continue to heal.

[@dillontatum8125]

i guess Im randomly asking but does someone know a trick to log back into an instagram account..? I was stupid forgot my account password. I would love any tricks you can give me

[@missshadpour]

First time doing this! i'm 2 yrs pp with my 4th baby and really need help! Going to commit to doing these daily. Thank you!

[@MelissaM0118]

I did this after a 7 mile run and I found at at my last OB appt that I have a small diastis recti I need to work on fixing. I am 3 years post parting from my 3rd child and this helped me so much! Thank you!

[@elizabethnichols2284]

This is my first time here. I completed MuTu and this is a great next step for increasing core strength. I am so thrilled to have found you!!!

[@esthersarsa]

You are the best Amy! Thank you so much for your generosity in sharing these videos. Being lock down at home because of Covid-19, they have saved me in order to be in shape again after having twins!

[@dhvh6580]

If I could like this more than once, I totally would. Just what I needed to advance my DR healing!

[@jcaruso2750]

finally seeing results after consistently doing this workout. thank you!

[@shanihenry4025]

I wish I had found this video sooner. I am 18 months post partum and this was the first dias stacis workout that made a difference. Thank you for doing God's work 😊

[@Sis-kk]

I’m almost 12 years postpartum, so you’re doing good!

[@marisolmarquez5044]

You are the best! I followed you my entire pregnancy and now 2 months postpartum still am! Thank you so much 🤜🏽✨

[@youhearthatsnap5180]

So I did this yesterday and thought hm, not feeling it at all. Hours later, much different story! Will be continuing this!!

[@jolenesingh5148]

I feel like you're better than any of my physical therapists.

[@andreaodonnell9073]

Thank you!!! This is amazing!! In future videos, it would be helpful if you could please cue on when to breathe! I love your workouts!!!!

[@LHopp]

So thankful for your videos. I hope they will help me to close the gap

[@aysegulguler7424]

Omg last exercise died me ! MANY THANKS (3 fingers gap)

[@alethakellond458]

Fantastic video just what I was looking for. Thank you so much! I can really feel an improvement in my diastasis recti separation doing these exercises xx

[@courtneychapotel8893]

Best diastasis workout I've found hands down! I love that you offer modifiers!

[@sefaatasker8260]

I closed my gap with a pt but these videos are helping me to get my core strength back. Thank you so so much 🙏🏻

[@Foreverlonglegs]

What is a PT?

[@lynettepatton2600]

Hi, Amy..you had another baby? Congrats!

[@franug]

Thanks Amy, I did several of your cardio videos whilst pregnant along with an special strenght-based program and loved them, and I'm glad your postpartum videos are great too. I'll add this workout to my weekly routine!!

[@lisamenchaca9526]

Even though my DR is healed I came back to this workout today and have decided to add it back in to my ab rotation because I love the moves and the burn and I love working my core in different ways!

[@neeraja4459]

Hello dear, how much was your DR, and how much time it took to heal, please reply me, because I have one cm

[@lisamenchaca9526]

@Neeraja Baragadi I had 2-3 finger gap and it took about a year to heal I would estimate.

[@neeraja4459]

@@lisamenchaca9526 thank you for the quick reply

[@eagrinstead1]

These are excellent abdominal exercise for anyone at any level. It truly helps my mind to muscle connection and my activation improves in any workout I perform. I'm not post natal. I follow your TRX workouts and saw this, watched, and started using it on active recovery days. Thank you!

[@alexditto7641]

Thank you for this video! This is exactly what I’ve needed for a few years!!!

[@GratitudeAttitude9]

I don’t know why anyone would give you a thumbs down for this amazing video. Thank you for your work!

[@ReeseRingo]

Love these workouts but after a couple of days, It isn’t as challenging for me but I still have a gap! Thinking about adding ankle weights to this routine

[@zacharyhoudek2541]

You are amazing! Thank you so much for sharing your knowledge and workouts to support me in my healing! (Zachary's wife- Lisa)

[@paullprojects8217]

Exactly the level I was looking for!

[@ds9399]

I appreciate all your helpful explanations, thanky you very much!

[@AmysMusic7]

Can you please link the video to check Diastasis Recti? And also link the vid where you interview the DR specialist/physical therapist? Thanks, Amy!

[@annabondarenko6723]

3 weeks of this routine every day and my gap reduced from 3 fingers to almost solid abdomen. Great! Although my tummy is still here, lol

[@eyicelbazan6973]

Omg i had a my last child 13 yrs ago and this is definitely really good. A challenge, I'm sweating.

[@heathermermelstein742]

Love this video!! Thanks so much for putting this out, what a fabulous resource.

[@melissadaulton851]

I’m going to start trying this workout. It might sound crazy but I have teenagers and have the mommy belly. I’m not sure if it’s the same as what I have going on (the small flap on fat) but I am going to try.

[@beatrizgonzalez2312]

Hi Amy, when can I go back to regular workouts after my diastasis closes up?

[@katarzynakmiecik4587]

I'd like to know that too!

[@Mahamaha-fi8hd]

I have 3 fingers of my diastasis ... how many days or weeks or months that i get a good result ... Thank you for this exercices 😍😍😍

[@tejalbakhal6414]

How many days to heal your diastasis recti

[@maryblinkova]

Thank you Amy! This is great video and finally I have found something more dynamic and interesting to fix diastesis (exercises with breathing only are boring and tedious as you said) but how long does it take to start noticing results? I understand it depends on "level" of diastesis but can you share your own experience?

[@kristabradleymusic]

Thank you for this! Exactly what I was looking for. Do you have a video where you talk more about having "functioning DR"? I think thats what I'm dealing with. I was fine until I added crunches and planks and now the dome is back (boo). Would love to know your thoughts on how to avoid that and how you know you're ready to add those type of exercises without regressing.

[@AmysMusic7]

Hi Amy! I’m 4.5 yrs postpartum with 4th baby, and so I have a jelly belly, and am determined to get the strongest core. I have closed my gap with someone else’s system, but I need to know how I should progress to get stronger and not injure myself. How many times a day or how many days a week should I do which workout. Then how do I know when to start a more difficult workout. Etc. Thanks!

[@treshasawyer817]

Thank you so much for these steps, I needed these post natal core videos from ten years ago. They very effective. Looking forward for the next level.

[@thartwig26]

Thanks Amy for your videos! I’m recovering from number four and just started the process. ❤️

[@ali21155]

Thank you for being so honest.

[@Lundabella]

Hi Amy, I just started training with your program, but I have actually a serious concern if this can help me: I am 50 years old and 20 years past my second pregnancy. the split was always there and I believe is still there, as I am so weak in my core despite some trainning (I did the check but I have so much fat on my belly that I cannot be sure what I feel under my fingers). Is there any chance I can train such an "aged" split?

[@paulinemalait5181]

Hello. Im a fan from ph. Is this exercise also applicable for 10month post CS delivery? Thank u

[@Aya-pb3to]

Thank you for great video!

[@theresenoel3704]

Hi Amy. Thank you for this video. I am 2.5 yrs postpartum and have a 1" gap at my navel (1/2" otherwise, if any). This video is really helpful, and I am curious- do you think I can do regular pilates videos at this point, in addition to work like this to specifically heal my diastasis? I saw a PT for a while for this and she said I was quite strong and was ready for planks probably a year ago. I have found that only doing diastasis workouts has been SO limiting for me (I haven't done any 'normal' workout classes and avoid all ab work in yoga classes). I've cut so many exercise opportunities out for myself, am feeling so much less strong, and am wondering if I've become overly cautious. Thank you again for creating something that definitely helps me!

[@Ameen_quran]

Hi Amy, great exercise. Is there any exercise that we can’t do if we have DR?

[@lenna-mareemoxey5608]

Hi Amy I have been loving your workouts and your encouragement throughout them! Would you be able to provide the link to what the next workout would be after I can do this one easily? Would I be able to go back to traditional ab workouts or is there a step before that? Thanks!

[@georgian8232]

Thank you, how often should we do this, is every day OK?

[@lindajones3356]

thank you for this... sorry if i missed this but, how many times per week should we be doing this workout 🙂 thank you!

[@user-ub9sm8nf2b]

Thank you Amy, I did with fitness trainer and some other videos, closed it from 4 to 2 fi gers. However, since two m8 ths 5 times a week no improvement. I did other video. Do you think your video is way to go? Does thus slow improvement indicate more difficult sitation? 1.5 year post twin pregnancy and body similar to yours.I did it 3 times until now. I like it! :)

[@edomashenafi4764]

Thank you for your help, so helpful

[@KL-gt3uf]

Thanks for the videos! How often do you recommend doing this?

[@HayleyNail-t7w]

Hi!! Is it safe to still strength train if you have DR? I’ve been lifting since 2019 and did thru out pregnancy up until day before birth. I think I might have DR just a little. I have a pt apt next month but have been doing core workouts I find on here for Dr for months now.

[@FlorenciaMBeltramino]

Excelent! This is just what I needed

[@PatternedExtensions]

Thank you thank you!

[@jasmera9889]

thank you Amy

[@jojomaceus1195]

Can it be fixed if hernias are present?

[@ريحانةالزهراء-ذ7د]

thank you very much ❤❤❤

[@steaktooramen23]

Very very hard but Happy 🥰😁

[@nyashamupanemunda5949]

Will I get a flat stomach or 6 pack from this or its just for healing diastasis recti? I am 20 months post partum c-section I really want flat abs

[@fateensaud1371]

Thanks a lot, I have question each exercise how many time to do it, is it 15 x 3?

[@vikassharmadutt]

Hey Amy..I am 2 years postpartum and still have large gap and small cloning ..Can I do bear plank and last exercise ?

[@roopavasu4214]

How many days in a week and how many times per day we should do these workouts

[@aceashi]

01:40 - is something similar to "plank". Please explain me Ami! I love your workouts! You are very beautiful! I have diastasis and 11 months pp.

[@everydaysetapart]

Hey Amy! I love your videos :) You are one of my faves. How much, if any of this is safe for pregnancy? If I had to guess, everything but the last exercise as long as cleared by my doctor and I'm comfortable?

[@TomekhaMcCarthy]

ThAnkh Yu, Amy. ❤💛❤

[@26041385]

Just amazing 🤩

[@hbchealthybychoice6616]

Thank you for this video! I have been doing them faithfully for the last 11 weeks and I’m seeing great results. I can feel some of the difficult moves getting easier with little to no cloning🙌🏽🙌🏽. And I had my last child 8 years ago. I train hard and have no weight issues, but I was in denial about my DR thinking I could run it off. I know eventually I’m going to have to graduate from this video, so I’m looking for another one to start in a few weeks! Any suggestions? This is rather advanced..

[@BodyFitByAmy]

hi there! So glad you're seeing and feeling results! I would say you could try any other video and just incorporate these same concepts and see how you feel, and modify if needed. As in, if there is a plank in a move, take it to plank singles , only holding a few seconds at a time, rather than holding for long periods. Or modify to a dead bug if a bicycle feels like too much . Otherwise, this workout would be a good progression as it has similar concepts : kzbin.info/www/bejne/fqXVc2SOgbJjl8k

[@cmhg620]

ohhhh i felt that

[@MzZee]

I'm doing the workout and doing the breathing but I'm still having the cone lift in the middle🤷‍♀️ when I lift my head it cones regardless lol

[@jahzsantos4960]

Can you do this everyday?

[@KarlaRendonSauer]

I’ve been doing these workouts after having my baby six weeks ago, and I feel stronger already. I have a small separation. I have to ask though, where did you buy that top??!! It’s cute 😀😀

[@BodyFitByAmy]

it's from Fabletics

[@lesicaurban]

Hi Amy... How long before expecting results? My diastasis is 3cm approx.

[@theDRAchannel]

I love them Amy!!!❤❤❤

[@harveydenise]

Hi Amy, thanks for these exercises! I am doing them twice a week. My kid has 7 1/2 years, so my diastasis has been around for a while (just one finger though, but still there). The thing is that today I noticed that I can see the "snake" in the middle of my belly when doing the last exercise of this video. I should not do it anymore, is that correct? I do not think I am going to close that gap anymore but at least I do not want to make it worse. And I want my core to be strong enough. Thanks for answering!

[@eyicelbazan6973]

Loved it

[@maribee5423]

I have this odd thing that happens in the front centre of my abs section, sternum area, first happened when five months pregnant. The muscles suddenly go into a gripping spasm, not painful as such but very tight and uncomfortable and I have to stand straight, with one hand stretched high over head for the muscles to move back into position which takes just seconds. It happens when I lean forward extensively, not all the time but I cannot ignore it, its very strong gripping seizing up feeling. Is this too high to be diastasis recti? have you any idea what it is? I do a fair amount of exercise including ab workouts

[@zoni36]

Start at 4:12 when ur returning to do the exercises.

[@mrsbootsworkouts]

Awesome abs workout! My abs are never the same after having kids :)

[@efeideh647]

I was sweating through out. Thank you for this. How May times a week should this be done

[@BodyFitByAmy]

You can do this one every day if it feels okay. Otherwise every other day is good.

[@hforhorror1378]

I have 1 finger in my diastasis.. Which exercise I can do for flat bally,

[@shashishashu9794]

Is there any ways to follow exhale and inhale

[@innergoddessyoga]

Hi there, It’s normal to have a small curve in lower back as your pressing low back in the floor correct? I can’t fully press my lumbar curve that really makes me loose my core engagement. Help! :) Thanks, Valerie

[@adiaditya80]

Can we do every day or alternatively.

[@keilafrancis7343]

Apart from exercise are there other treatments for diastasis recti and how long before noticeable closure of the abdominal muscles

[@millennialminoritymoney783]

Surgery

[@mariskawelt5076]

9years before I got delivered.... I have diastasis recti... my Tommy is little big... if I do exercise how long it will take cure

[@susoso12]

What is I am doing wrong ! I closed my gap but my tummy still big🥲

[@barboramrazova9166]

Hi :) thank you very much, I realized I had diastasis after my second baby, so I need this so much. But the thing is..I still dont get the last exercise. It just looks weird when I do it. It simply doesn't hurt, so I know I do something wrong. I feel the others like hell :D could you help me, pls :)

[@sreemonica1788]

I’m having lower back pain and I’m already into the second week of doing this. Where am I going wrong. I’m 19 months postpartum now. I have been doing the beginners diastisis recti exercises for 3 months prior to this one.

[@adrianaleon8077]

Hey! Try to make your glutes stronger so they help you with the lower back pain