Diastasis Recti Repair Workout - ADVANCED - heal + strengthen your core postpartum

This workout is #3 of 3 workouts in my Diastasis Recti Repair series to heal and strengthen your core postpartum.
This workout is advanced-level and suitable for recently postpartum moms who have been cleared to exercise. It's also suitable for C-section moms and anyone looking to build a stronger more functional core.
Do this workout for 2-3 weeks before moving onto more challenging core workouts; for best results, combine with any of my other postpartum core workouts and aim for 3-6 days of core training per week.
Equipment needed: mat or soft surface
Mat I use: amzn.to/2OOZYPa
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D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. This is my personal workout routine and may not be appropriate for you. By participating in this workout video, you agree to do so at your own risk.
Thanks for working out with me!
Lauren ✨

[@stephaniepencola4245]

I love these workouts! The progression has been great as I’m regaining my strength in my core. I find you so trustworthy because you are right there recovering from a c-section and healing diastasis recti as well. I’m super thankful for you and these videos!

[@laurenfitterfitness]

Thank you for your kind feedback; it means a lot to me! It’s a challenging recovery for sure, but with consistency and the right exercises it can be done!! I’m right there with you! ❤️❤️

[@amitchell3993]

Thank you for these free workouts. (Seems like everyone else that wants to “help” you heal the diastasis recti wants to SELL something)

[@laurenfitterfitness]

Of course! Glad I can be a helpful (and free) resource! 😊

[@amaryllisbelladonna3619]

I had an amazing c section birth & recovery and started postnatal exercises very early but I never figured out how to exercise the right way for diasasis recti. I knew I had a >3 finger gap and 6 months PP it had only closed to maybe 2.5 fingers. Then I found these videos. I kid you not I had to do the beginner video for 6 WEEKS. My abdominal muscles were jelly!! Now 8 months PP I progressed so quickly and my abdomen feels tight and stable. My gap is down to 1.5 fingers. I will continue doing these amazing exercises!!

[@laurenfitterfitness]

Hi Amaryllis! Thank you so much for sharing your progress-that is amazing!! Way to be consistent and committed to the process! It’s hard work but always worth it! 👏🏻👏🏻 Thank you for being here and for supporting my channel!🤍

[@chanineyordy639]

I struggled with DR from both my pregnancies. I am now 9 months postpartum with my second and really appreciate these videos. They have helped me so much go from a 3 1/2 finger separation to now 1 1/2! Thank you!

[@laurenfitterfitness]

I love to hear that! Congrats on your progress! If you haven’t tried it yet, I have a DR maintenance Ab series on my playlists! ❤

[@smayu157]

How long it took for you to reduce to 2 fingers size ?? Was were other exercises you did for DR ??

[@HannahLussenden]

i was really strong and fit before pregnancy but i have had a hard time post partum. lots of back and pelvis pain from weakness. these exercises have helped my pelvic floor tremendously.

[@laurenfitterfitness]

I’m so glad these workouts have helped you!🤍🤍

[@silviapasi1017]

Love it. Thank you so much for these videos you are amazing Lauren.❤

[@laurenfitterfitness]

I’m so glad you’re enjoying the series! You’ll also enjoy my DR repair Maintenance series… it’s on my playlists! ❤

[@BreonaWilson]

2wks PP with my baby girl and already feeling my stomach tightening 👏🏾👏🏾👏🏾

[@laurenfitterfitness]

Wow! Congratulations! You’d also love my Postpartum Ab Program to heal and strengthen your core-it’s on my playlists!❤

[@BreonaWilson]

@@laurenfitterfitnessI plan on using that as well I’m already on advanced level 👏🏾 feeling amazing and already at my pre pregnancy weight and excited for the ab workout

[@fridahndwiga6138]

Am loving the workouts.

[@laurenfitterfitness]

Thank you!

[@Robbyswifey009]

I'm almost a year pp, I'm greatful for these. I no longer pee when I laugh or sneeze🤣🤣

[@laurenfitterfitness]

I’m so happy to hear that! My Lose Your Mommy Pooch series is another one I think you’d like! ❤️

[@4190Rhardt]

Excellent workout! Thank you

[@laurenfitterfitness]

Thank you; glad you enjoyed it! ❤️

[@bianccahernandez6298]

Love these workouts !!!

[@laurenfitterfitness]

Thank you! You’d also love my Postpartum Ab Program and Lose Your Mommy Pooch plan if you haven’t done those yet!❤

[@MinimalMama]

Rhankyou so much Lauren. I value your videos so much. Bless you! 😊🙏🏼💗👌🏼👍🏼💪🏽☯️

[@laurenfitterfitness]

I’m so happy they’ve helped you!!🤍🤍

[@Home-v8b]

Hi! Thank you for all your workouts. I have been enjoying them all! Out of curiosity, how far postpartum are you in this video? I think I heard you say you were newly postpartum in this video?

[@laurenfitterfitness]

Thank you so much! Lol, I truly can’t remember 😅 But probably around 5 months?

[@jacintasalt8731]

🎉🎉❤❤let’s go!!!

[@melissasherrill]

I really enjoy these advanced diastasis recti workouts. Will there be anymore videos like this one?

[@laurenfitterfitness]

I can definitely create some; that is a great suggestion! 🤍

[@bstormy107]

Hey Lauren! I LOVE all you're videos, have used them for postpartum recovery for my first child and now my second! I recommend you to all my new mom friends :) I have a question though, when I do the leg lowers my lower back pops on the right side over and over with every leg drop. Am I doing something wrong?

[@laurenfitterfitness]

Hi Briana! Thanks for the kind feedback; I’m so glad you’ve enjoyed the workouts! I wish I could give you specific advice, but it’s hard to say without being able to see you in person. However, you could try some mobility work and see if that helps with the popping. I have a quick foam rolling workout on my stretch and mobility workouts playlists that can help. Overall, if it’s not painful or causing you to compensate, it shouldn’t be a problem. You may consider seeking a PT evaluation, though, of it is bothersome! ❤

[@fridahndwiga6138]

Loving these workouts 💪 😍 my core is getting stronger.

[@laurenfitterfitness]

I’m so happy to hear that! 👏🏻

[@amitchell3993]

Sooooo 1 year pp I am now newly pregnant again! Yay! I figure I can keep doing these in the first tri. For someone who is accustomed to your more advanced level workouts, what is the best pregnancy video?

[@laurenfitterfitness]

Congratulations! Yes, these are safe in the first trimester. I have prenatal Ab workouts for each trimester of pregnancy, as well as some stand-alone prenatal Ab workouts on my playlists. Since you’re used to more advanced core work, you can continue my “regular” Ab workouts as long as you feel able! Sometimes you can go into the second trimester, based on guidance from your OB and your comfort level.

[@neeshathomas1830]

Hi! His long should we work on these type tummy repair workouts before moving on to regular core workouts??

[@Cgilmore156]

I am 7 YEARS postpartum and still working on a bit of diastasis recti. I liked this one, especially the bird dog crossover and am grateful for any advanced but safe ab workout available. Maybe because I’m not a new mom, and I’m self conscious about that, but I preferred the older workout on KZbin by…body by Amy? Or body fit by Amy. She made me feel more welcome like hey, no matter who you are, even if you’re not a mom, you can benefit from this. Whereas the words Lauren used (however minor) didn’t make me feel as welcome. Maybe it is for newer moms, not oldies like me! Totally a me problem but just calling out the difference. Both workouts offer great options to strengthen core gently. And even my athletic husband found the bird dog crunch a challenge.

[@laurenfitterfitness]

Hi Christine! So glad you’re here. I definitely didn’t mean to be exclusive-anyone is welcome and can absolutely benefit from these exercise regardless of how far out postpartum or if you’ve even been pregnant or given birth…. Men, too! Glad you enjoyed the exercises. ❤

[@Tm-gg2mz]

With all due respect, it's not Lauren's responsibility to cover all the people who could possibly benefit. Unfortunately, we live in a society where people think they need to be "represented" and that language much be "inclusive " in order to fit in or feel accepted. Someone does not have to look like you, be in the same situation as you, or even be targeting the type of person you are in order for you to benefit from and enjoy what they are offering. Imo, the above comment was pretty unnecessary.

[@victoriastefanova4951]

Hi, really good workouts. I just found you today and really liked it. I will continue doing them. Question: could my belly muscles open again if Im not careful, i.e. lifting my baby incorrectly? Also, once I get my belly flat, can I work out to get toned belly, not just flat. Thank you 😊

[@laurenfitterfitness]

Hi! Thank you and glad you’re here! Yes, there is more to healing DR than exercise alone! Posture and engaging your core properly throughout daily activities is important, too! I have several posture workouts too in addition to a short on how to properly engage your core. Hope this helps!

[@elliegreenham5533]

How many times a week do you suggest doing this? How long does it take to heal diastasis recti?

[@laurenfitterfitness]

Hi! I would suggest doing core training to heal DR 4-6 times per week. I wouldn’t do this workout every day… I suggest alternating with my other postpartum Ab and core workouts. Have you checked out my Postpartum Ab Program? It’s under my KZbin playlists. It is 8 workouts and designed to heal your core postpartum! Results vary depending on individual differences and severity of your DR. So it can take anywhere from a few months to a year + to see full results. These workouts and programs will help! Just remember you are playing the long game 🤍

[@elliegreenham5533]

@@laurenfitterfitness Thank you for your reply! 😃

[@sridevisekar9225]

My Dr was healed almost from 4 inch to half inch, however the coning and doming of my stomach is still there. Can you pls suggest me how to fix it?

[@laurenfitterfitness]

That is great progress! While healing the width is crucial, the depth of the gap is also a big factor in being able to manage core pressure-this could be why you’re still seeing coning. I would keep doing deep core work 4-6 times per week and breath work daily to help progress in healing. If you haven’t yet, I suggest my Lose Your Mommy Pooch plan, and Postpartum Ab Program to continue to heal your core. ❤

[@sridevisekar9225]

❤​@@laurenfitterfitness

[@sridevisekar9225]

​@@laurenfitterfitnessthank you so much

[@Robbyswifey009]

I have 2-3 finger gap when not engaged , but 1 finger gap when engaged. Does that mean my ab separation is closed?

[@laurenfitterfitness]

Hi Karen, it’s hard for me to say definitively bc I can’t see you myself. A normal DR gap can still be 1-2 fingers width. But it’s more about functionality-whether you can manage intra abdominal pressure properly without compromising core integrity in your pelvic floor, deep core and linea Alba. The best way to know for sure is to get an in-person assessment by a pelvic floor PT. But generally speaking, healed DR practically looks like: being able manage core pressure (no coning or doming) and properly breath into the diaphragm and ribs (without rib flare) during exercise, resolved pelvic, back, tailbone, pain with sex, etc. pain (if applicable), resolved incontinence (if applicable), resolved hernia (if applicable).

[@danieladudau4913]

Hi Lauren! I have 9 months post C section.I started your workouts, I just have finished begginer and intermediate workouts. Today I was doing advanced workouts and I can't do straigt leg drops all the way down. It is to hard for me. And the legs can't stay straights at the top. What do you suggest? I love your workouts! Their are great for recover after C section. Thank you for your workouts!

[@laurenfitterfitness]

Hi! So glad you’ve enjoyed the series! The straight leg drops are challenging, so you can work your way up by starting with bent legs and gradually extending the legs and see how many you can do with good technique. I also have a Postpartum Ab Program that I always recommend. It’s 12 weeks of core work to help rebuild your abs Postpartum!❤

[@danieladudau4913]

@@laurenfitterfitness Thank you verry much for advice!

[@sophiearmstrong5165]

Hi Lauren! Would you recommend this workout for someone like me who is no longer postpartum (2nd baby is 18mths old) and has been working out consistently for a year, but still has some Diastasis recti to repair? Or would you recommend something more advanced?

[@laurenfitterfitness]

Yes, I’d definitely recommend this workout or any of my other postpartum core workouts (like the PP Ab Program and Lose Your Mommy Pooch Plan) because you can still benefit from those exercises no matter how far out you are postpartum. You might be able to move fast through the programs to the intermediate level, but I wouldn’t skip any of the workouts, just do them in the designated sequence and progress as you feel ready!

[@cesb271]

Thank you for your videos. They're great. Greetings from Mexico. Gracias 😊

[@laurenfitterfitness]

Thank you so much! ❤️

[@yeahyourerightdude]

Is 10 minutes a day enough or should i add amother 10 minutes?

[@laurenfitterfitness]

10 minutes is enough! But if you want to occasionally do more, you can repeat or do another one of my Postpartum Ab workouts, too!

[@thistleroots5151]

How many rounds of this do you recommend per day?

[@laurenfitterfitness]

Just once per day! I’d suggest doing a variety of my core workouts to help heal and rebuild core strength. Check out my Postpartum Ab Program and Lose Your Mommy Pooch plan on my playlists!❤

[@sridevisekar9225]

I don't find any difference between the three and four

[@laurenfitterfitness]

Hi! Can you clarify your question? I’m not sure I understand but would love to help!

[@sridevisekar9225]

​@@laurenfitterfitnessthe third exercise and fourth one are looking same. I can't find any differences.

[@laurenfitterfitness]

Oh yes! I see what you mean. So in the supine March, your feet begin on the ground and return to the ground. In the reverse March; the feet begin off the floor with knees over hips and return there, which increases the load to the core and makes it more challenging. Hope that helps!

[@sridevisekar9225]

​@@laurenfitterfitnessthank you so much. Very sweet of you ❤❤❤