Diastasis Recti Workout 1: 10-Minute Postpartum Core (Beginner)

[@lieslharewood]

I started this today because even though I am 7 YEARS post-partum and I am now believing and realising that I may have some form of DR. Thanks for making this simple, accessible and free.

[@nourishmovelove]

So glad you found your way to our DR program! Thank you for following along!

[@bhargavitadimarri858]

Any improvement?

[@TheNzedsfamily]

How is it going

[@ErinJarrette]

I am 7 YEARS out as well! 4 kids later and can’t seem to get rid of my belly so going to try going back to basics. Have a bad DR 😢

[@terapiaakashica6932]

5 years of PP! I was a fit person that had never knew what having a swollen belly was. After my baby was born, I thought: there's no way I am getting in shape again, I feel so weak and seeing me in that poor shape discouraged me. Until I found your videos and this training. I am doing them with my girl, she loves training! Thanks for showing us that is never too late!

[@nourishmovelove]

So glad you have been loving this DR plan! You are so awesome mama!

[@oceanasistermoon5069]

We definitely should have been given this info as a part of postpartum care. Thank you for teach this!

[@nourishmovelove]

You are so awesome mama!

[@LindsaySalapka-cc6id]

My kids are 9 & 7, and I have struggled with DR since my youngest was born. I’ve never found a program like this. THIS is perfect for every mom! Thank you, Lindsey, for seeing us moms and helping us get stronger!!

[@nourishmovelove]

So glad you found your way to NML! Keep up the great work!

[@BreeD.R]

I’m ten months pp and I finally gotten out of a fog and wanting to help my body. Thank you for these videos, hopefully I can see some progress soon. ❤

[@nourishmovelove]

I hope these are helpful for you!

[@Logisticwellness]

I’m almost 2 years postpartum and this was hard as hell!! I committed to doing these everyday ❤ thank you Lindsey!

[@nourishmovelove]

Yes never to late to help repair your core! Keep up the awesome work!

[@brittanybudgets3895]

I have committed too!

[@bellalunaestelle]

One of the hardest workouts I have ever done. Not because anything is complicated or difficult but because my muscles are not functioning like they did before and I am so much weaker than before. Also the amount of pelvic floor discomfort is really not fun so I had to modify to reduce that as well. I hope I'm not the only one having issues because I'm feeling a little discouraged.

[@nourishmovelove]

So important to listen to your body and modify when needed! So glad you found your way to our DR program! Do not feel discourage it takes time and patience to work on strengthening your core! You got this!

[@Nivy16]

I'm in the same boat. I am 6 weeks post partum after a c section with onlyn1 inch gap but I had to scale down all the exercises and could do it for only 20 seconds each time. Do not get discouraged!you will get there!😊

[@Psychiatricnerd]

Yeah I’m sore after doing just the first 3 exercises. I worked out my entire pregnancy including pregnancy safe ab work and still am struggling. My baby was 9 lbs though so I’m guessing that’s why. Idk. It’s frustrating for sure.

[@carinaroque1939]

Day 1 today. 5 PP. 😊

[@ladle24]

I picked this up after finishing with my physical therapist. It has taken me a few months of daily work, not one month, to get through some of these.

[@Alanamireles]

Yes! Yes! Yes! 2 weeks PP, and this video is exactly what I needed! I feel so lucky to have found you and your videos during this pregnancy and PP season 👏 Thank YOU!!

[@nourishmovelove]

So happy you found your way here!

[@michebarrios]

Thank you very much for these playlist and the schedule of the 28 programs. Today, I finished it. I am almost 2 years post partum. All the internal and external cues of the videos were really helpful. I started these exercises as I noted a disbalance In how I was carrying weight, and lower to upper abs functions. Added benefits, Diastasis Recti healing tremendously, overall better strength, being able to respond more quickly to my toddler suddenly running, finding lots of motivation to complete the exercises daily, no matter if my toddler was crawling on top of it, making of them a fun experience for me and her, and she excitingly asks to do the exercises on her own cute way. Following the schedule was key. Again, thank you so much.

[@nourishmovelove]

You are so awesome mama!! Thank you so much for sharing!!

[@reubenvantrease5060]

Thank you for this very helpful workout and options for beginner to more challenging.👏🏽👏🏽👏🏽

[@nourishmovelove]

So glad this is helpful! Keep up the great work!

[@ElisabethLow]

Congratulations! Your baby is so cute! Thanks for all the workouts even while you were pregnant and right after! You are amazing!!

[@nourishmovelove]

Thank you!!

[@cloudy7235]

Pp from my 2nd pregnancy, and what a different experience it is! I did your prenatal workouts, as well as a in person boot camp at 5-6 months, not to mention all the running around with my toddler. I feel so much stronger this time around, and I'm looking forward to a quick recovery with your pp plan. Exercise while you're pregnant, mamas, your body will thank you!

[@nourishmovelove]

You are so stinking awesome mama! Congrats on your second pregnancy!

[@Sharmesciarra]

I am so happy and so grateful for your free program you are an absolute angel thank you for this and I will comment with the results at some point!

[@nourishmovelove]

So glad this has been helpful! Keep up the great work!

[@michelleguzman3975]

This is exactly the type of program I have been hoping to find. Thank you!

[@nourishmovelove]

YEAH I'm so glad you found your way here!!

[@AshleyBrown-zu2ve]

This was awesome! I’m 16 weeks post c section and I’m so happy I came across your 28 day challenge. I love your energy and the explanation of how to make it more difficult and having another expert there to help guide difficulties (for me I’m always saying how do I breathe through this) so happy you had addressed that!

[@nourishmovelove]

So glad you found your way to NML! Keep up the great work!

[@christineschonmayr1247]

Oh my god... I did not even feel human at 2 weeks PP. I started slow workouts at 3 months pp and really only felt comfortable doing strong ab workouts at 6 months pp. I am 15 months pp my third baby which had 4,5 kg ... I am only now starting to feel like before my pregnancy. Love the video!! Thank you for the exercises.

[@nourishmovelove]

Congrats on your little one! Everyone's pregnancy experience is so different, so happy to hear this workout is making you feel better! Keep up the awesome work mama!

[@nancyg78]

Hi Lindsay, I’m so glad I saw DR plan. I’m 9 years postpartum with 3 pregnancies 2 c sections and with an umbilical hernia as well, my last one was twins full size. I didn’t know anything about DR until 2 years ago. I had 5 fingers then, now I’m 2 fingers to close. But still looks like I’m 6 months pregnant 😵‍💫. My upper abdominal still looks big. I’m going to stick to your plan, I’m hoping I will work for me 🤞🏼. Thank you 🙏🏼 for helping us mommy’s. I love this one

[@nourishmovelove]

So glad you are loving the DR program!! Keep up the great work mama!

[@daniellefisher9481]

I am almost 9years post partum but have been dealing with pelvic floor issues all those years….the plank on this got me ! But I’m ready for tomorrow!

[@nourishmovelove]

Yes start this program!

[@daniellefisher9481]

I just finished day 2! Good stuff!!!

[@ana.cecilia.eumesma]

I'm so thankful for your work! You helped me so much during pregnancy and now postpartum!!!

[@nourishmovelove]

That is so awesome to hear! Keep up the great work mama!

[@zaphireniatheodoraki1590]

Thank you so much for this! I am doing it today, 3 months PP and I still feel like my abs are a bit separated, so I will need to slowly rebuild my strength. So grateful for this community and for going through it together!

[@nourishmovelove]

Keep up the great work!

[@jennifersteed2000]

I can’t thank you enough! Just had my 4th baby and this is so helpful!! 👏

[@nourishmovelove]

Congratulations! So glad to hear this is helpful!

[@ancab6447]

This is wonderful! 10 minutes anyone can do while the baby watches them. Jumping in at 15 weeks, a bit late, but I was lucky to have just very little DR (1 finger split). Can't wait to graduate and move to your other workouts which I did all the way to my 7-8th month during pregnancy.

[@nourishmovelove]

Yes 10-minute is so effective! You are so awesome mama!

[@FiresideTails]

2 years post partum and I’ve never addressed core. Glad to do it now

[@nourishmovelove]

Yes it is never to late to work on strengthening your core! here is the full plan to follow -- www.nourishmovelove.com/diastasis-recti-program/

[@rnrnnivas3309]

I’m 7 weeks postpartum, first baby Was stressed out since pregnancy because it wasn’t planned which in turn effected my body image and i was depressed Currently starting to process things and trying to be happy with my little family I hope some exercise routine and self care would help My DR is 3 fingers wide and 5 in length right now, i will give this plan a try

[@nourishmovelove]

You are so awesome mama!!! Keep up the great work!!

[@SuperMrupert]

My first video with NML, I loved it! I thought meh these look simple..but nope! 6 weeks PP and definitely felt the burn and am excited to hold my plank for longer! And heal properly

[@nourishmovelove]

I am so happy you found your way here!

[@carlytreen7275]

Very excited about this!! Riley is almost 4 months old brooks is so adorable!! ❤

[@nourishmovelove]

So glad you're excited about this! Congrats on your little one!

[@chanamintz3743]

Helpful tip - I'm 2 months postpartum and was feeling this workout in my mid back until I learnt to put some height under my head and shoulders to get the ribcage more aligned with my stomach

[@nourishmovelove]

Thanks for sharing!!

[@TheOranger1]

A week and 5 days PP after c-section and this was perfect to get back to repairing my DR. Thank you for this

[@nourishmovelove]

So glad you found your way to NML and our DR program! You are awesome!

[@ashleystine6694]

Thank you for this free program. I Have 4 kids and the last 3; 1 set of twins then 6months later i was pregnant again with my 4th and never got a chance to recover between. I just did the first video today after my beachbody workout and it was still challenging thank you!

[@nourishmovelove]

So glad you are loving this DR program! Keep up the great work!

[@candicelomax2320]

Thank you Lindsey for this video. I’m 5 weeks postpartum and trying to began strengthening my core so I can get back to your other videos challenges.

[@nourishmovelove]

You are so awesome mama!! Keep up the great work!!

[@ChristopherKelsch-th7ms]

I am a 51 year old man who is just getting into a fitness routine and would like to have some sort of core. However, when I was 19 I was in a car accident that ruptured my colon which caused the surgeons to cut a 12 inch long incision down the middle of my belly. I have had two hernias and repairs since. I was told by my doc to look for distasis recti workouts and found this one. I am hopeful that it helps.

[@nourishmovelove]

Nice work!

[@jim60chg]

I am a 66 year old man and my Doctor just said I have developed DR. Does this 28 day program work for men to address DR ? I appreciate your help to finding a set of exercises to follow.

[@murielmben]

I really love this program because all I need is a mat! Great exercices! I am almost 12 weeks PP. Thanks again 😊🎉

[@nourishmovelove]

You are so awesome mama!!

[@mrsacard]

Fantastic workout! Thanks for this program 😊

[@nourishmovelove]

You are so awesome mama!

[@opaicweave1719]

Hi Lindsay,I am 5 months postpartum and have 2 fingers Diastasis Recti. I have started this workout today and feeling really fresh and active. Thank you for this ❤

[@nourishmovelove]

You are so awesome mama! Thank you for choosing to sweat with us!

[@carolinedescharles7892]

Thank you. I am 9 years post partum lollll but it's already si hard. Have good Day all of you

[@nourishmovelove]

So glad this is helpful for you!

[@mayaparmar486]

So good!! I'm not PP but I've been wanting to reconnect and strengthen my core and pelvic floor. I'm adding these core workouts to your other workouts that I do and I'm so excited to strengthen from the ground up!

[@nourishmovelove]

Love to hear you are adding in the core strengthening challenge! Keep up the awesome work!

[@taliaadamsson7914]

Thank you for this! I am nine months post partum and I felt a burn/shake! It was very informative!!

[@nourishmovelove]

So glad this was helpful!!

[@kaylaskurski4495]

I am 14 weeks postpartum my baby was 9 pound this hurts man I’m trying to keep it up but man it’s painful

[@Hafoos483]

Thanks for your exploration best diastasis recti workout

[@nourishmovelove]

You are so awesome!!

[@SharonsCupofTea]

I'm excited to share that I've embarked on a journey to reclaim my body with @NourishMoveLove workouts, and today marks my first day. I'm determined to stay consistent, and I'm hopeful that my renewed commitment to fitness will fuel my passion for the things I enjoy doing (e.g my KZbin channel). Thank you for this video, and fingers crossed for an energetic and successful journey ahead! Wishing all the best to all mamas here.

[@nourishmovelove]

So glad you found your way to NML and have decided to start working out with us! You are so awesome mama! Here is the full DR workout plan -- www.nourishmovelove.com/diastasis-recti-program/

[@MsJNathalie]

Currently a little over 2 weeks PP with my second baby. Let's heal this belly! Thanks for your guidance, Lindsey ❤

[@nourishmovelove]

You are so awesome mama! Hang in there!

[@melodyait]

Although my four kiddos are no longer babies I am doing one of these before or after each day’s workout as I have had frustrating issues since surgery a few years back. Thank you for sharing this Diastasis Recti Program in the newsletter this March!

[@nourishmovelove]

Never to late to start strengthening your core! You are awesome!

[@valeryrivera5995]

I am 2 weeks PP with baby #3 and I am having problems with my pelvic floor and hips. I will be doing these and hope for a proper recovery this time around. Thank you for the video and motivation.

[@nourishmovelove]

I hope this is helpful for you!

[@1995MusicMy]

Thank you for this! Your videos always come at the perfect time. So glad she talked about soft doming. I was always scared of doing anything that made my stomach cone at all. Glad to know that it is okay in certain forms!

[@nourishmovelove]

Yes! So glad this was helpful - I learned so much myself!

[@Tabitha-gj2cl]

Decided to start this program you recommended tonight :) It does my soul good to get 10 min away from my sweet toddler and do some activity by myself. 16 months PP (and now 7 weeks pregnant) but still have some coning, patience is not my best quality, but committed to working through this program! Hoping it will be ok if I skip a day or two here and there, but just pick up where I left off!

[@nourishmovelove]

So happy to hear you started this program! It is normal for it to take longer to recover, and it is okay to skip a day! Always listen to your body and keep up the awesome work mama!

[@LG-sk4xu]

Thank you for sharing these wonderful healing exercises with us and being so generous with the entire 28 day program! I would recommend in your future videos just speak a little less loud (I would stop playing loud music as well) and definitely slower so to deliver your important instructions without upregulating the nervous system. It would really help new moms who are already running on coffee to downregulate and actually enjoy these valuable exercises. Thanks!

[@nourishmovelove]

So glad you are loving the DR program! Thanks for the feedback!

[@Myserenegarden]

Thank you! My “baby” is 3.5 years and I still feel like I have ab separation. I am striving for strength and hope these will help with the dreaded “mom pooch” lol.

[@nourishmovelove]

You are so awesome mama!

[@carolhallock09]

My "baby" is also around 3.5 and I also feel so weak in my abs. With you!

[@pearllobo2819]

Same here! 3.2 and I still look pregnant! Didn't realise I has DR until my routine excercises made it worse.

[@Kaptiv8edme]

Mine is almost 4 and I’m just now learning I have DR. I’ve been miserable since his birth (C-section). Now I’m planning on using these techniques!

[@aracelyortega416]

One week PP. Looooooved this. Thank you so much

[@nourishmovelove]

I am so glad! Keep up the great work!

[@FitnessMomChannel]

thank you for the workout! 🥰 happy to see so many Fitness Moms 🥰

[@nourishmovelove]

Thanks for sweating with us!

[@brittanybudgets3895]

Girl! Day one of my postpartum journey and you’re killing me! In a good way!

[@nourishmovelove]

Way to go!! You are so awesome mama!

[@ashleytowers134]

Thank you for this!!!

[@nourishmovelove]

Thank YOU for sweating with us!

[@brittanysuppes]

THANKS for showing the baby 🥰OMG this makes my day! And the workout;)

[@nourishmovelove]

He was a trooper joining us in the studio!

[@deborahsivyer9593]

I'm doing these as my core is week and do suffer with back pain with ab exercises. I'm 58 nearly we were not shown this sort of thing when pregnant.

[@nourishmovelove]

I am glad to hear you've found this helpful!

[@kingschild89]

Over 2 years postpartum but with a hernia so I guess I'm just gunna live at this level. Love the specific instructions so I know I'm not damaging anything by going too intense.

[@nourishmovelove]

So happy to hear this is helpful! Keep up the awesome work mama!

[@seabrookel5037]

I’ve got that umbilical hernia too, 6.5 years postpartum now. Been totally fine to live with, except the handful of instances where it really isn’t. 😂 After a particularly bad episode last month I decided I really had to try to close up the abdominal gap, preferably without surgery, and found this series. Fingers crossed for success! Good luck with yours too!

[@ah-workout-22]

It's one of my favorite workouts 😊😊❤

[@nancyg78]

Back again to the beginning 😊 I sure still need more work on my DR!

[@nourishmovelove]

Nice work!

[@Nivy16]

I'm 6 weeks PP after a c section with only 1 inch gap but these exercises are definitely hard for me so I scaled down all of them. I could really feel the core firing for those 20 seconds that I did. I'm sure I'll get there soon! Thanks for the program Lindsey!😊

[@nourishmovelove]

Congrats on your little one, I hope all is going well! So glad you found your way to our DR program and are feeling challenged! Way to go!

[@leajohnson10]

Starting to ease back into intentional movement other than walking at 2.5w post partum!

[@nourishmovelove]

Way to go! SO glad you found your way to NML!

[@Sharon-rv8hw]

You’re so AMAZING! You go super mommy ♥️

[@nourishmovelove]

Thanks for sweating with us!

[@JRL03]

Thank you!

[@nourishmovelove]

Glad this was helpful!

[@meganreese1486]

Starting in on this 4 months postpartum and oh boy, that was work! Hoping to gain strength and trim down the excess baby weight. It's just not going away like it did with baby number 1 😜

[@nourishmovelove]

YES! You are so awesome mama!

[@meganreese1486]

@@nourishmovelove thanks ☺️

[@Ceduria]

Omg the baby!

[@nourishmovelove]

Yes!!

[@FaithandFun-w6q]

Very nice 🔥😍

[@nourishmovelove]

Hope this is helpful!!

[@dundeefeld5863]

Ty for the clear workout! Whats the correct breathing when doing the heel taps? Ty

[@nourishmovelove]

Exhale on the hardest part of the movement!

[@Ruiawalker]

Thank you 😢

[@nourishmovelove]

Thank YOU for sweating with us!

[@ttcwalker9661]

You gave birth congratulations!!! I’m still 26 weeks and loving all your prenatal exercises! Will you give us a birth story?

[@nourishmovelove]

Thank you! I was at a birth center this time around and it was a great experience!

[@michellestewart5229]

Thankyou for this program, I’ve been struggling with DR since my third and forth bubs. I’m 2 years post partum and now 17 weeks pregnant with bub number 5 and I still have doming. I’m hoping it doesn’t get worse with this pregnancy. You mentioned during some of the exercises that it was ok because the doming was soft.. mine felt tense, even in the scaled back version, does that mean I shouldn’t be doing the exercise?

[@nourishmovelove]

I would start to reduce your range of motion!

[@annamaneva6260]

I'm so grateful for all of your videis with prenatal and postpartum workouts! Just wanted to ask, are they are suitable for after c section recovery and is it normal at the first time ever after birth to feel little pain in the area where the operation was made? I'm 2 months postpartum

[@nourishmovelove]

I personally don't have experience with c-section recovery and would recommend checking in with your doctor!

[@rainbowcake3896]

Lidsey, please can you do a follow along DR videos. I am just so tired that I can’t concentrate even on counting! Or if you have them, where can I find them, please? Many thanks!❤

[@nourishmovelove]

In this program there are videos with a DR therapist specialist that has been follow along with the DR videos -- www.nourishmovelove.com/diastasis-recti-program/

[@diyallthings]

I am 6 years post partum. I think I am ready now .

[@nourishmovelove]

Yes start this program! www.nourishmovelove.com/diastasis-recti-program/

[@heatherpoletti6692]

That was so challenging. I have the hardest time bracing my core. My youngest child is 6 years old. I am a work in progress.

[@nourishmovelove]

You are so awesome mama! Hang in there!

[@munirahlewin4694]

Oh. My. Lord…I am 7 years pp and this kicked my butt in a good way. Will continue doing these and see what happens. Glad I found this video and thank you for sharing. 😅

[@nourishmovelove]

YEAH I'm so glad you found your way here!! Keep up the awesome work!

[@hannahblake8526]

Just had my 6week appt yesterday so I’m starting this today. Excited to get my strength back 🤍

[@nourishmovelove]

You are so awesome mama!!

[@markaylashattuck2993]

How long should you do the beginner 1 before moving to advance 1 and so forth? I’m doing these 3-5x a week currently (3 years post partum)?

[@nourishmovelove]

Once you feel you've mastered the moves in the beginner series and aren't noticing hard doming/coning when increasing the intensity, I'd move onto the advanced series!

[@geovanascalia8187]

:) day 1 for me! 🩵 I am 7.5 pp! So excited!. Thank you for making this! I felt the sloooowwwwwwww burn 🔥

[@nourishmovelove]

Way to knock out day one of the DR program! You are so awesome!

[@feruzahijra5949]

One of the hardest workouts but had to start it somewhere…. Need to work on my abs as per your advise

[@nourishmovelove]

Thank you for choosing to sweat with us!

[@ramona3851]

Hi. Loving these videos. Working my way up. Is it OK to do these videos everyday? And Is it normal to have lower back doing dead bug?

[@nourishmovelove]

I would recommend following along with our 28 day DR program -- www.nourishmovelove.com/diastasis-recti-program/ If you are experiencing lower back pain when doing deadlifts I would recommend reducing your range of motion!

[@ferielfifi2465]

Thanks for the video. Should i do it every day please? (It's been 3 years since my 3rd c-section)

[@nourishmovelove]

Yes! We also have a full DR program I would recommend following along with -- www.nourishmovelove.com/diastasis-recti-program/ You are so awesome mama!

[@ferielfifi2465]

@@nourishmovelove thanks a lot my dear :)

[@DilaraDoguscu]

Amazing workout. 4 months pp and finally starting to do something for myself. Also find the other 8 exercise tutorial also great. Short question: For all the exercises is the back in neutral position or pressing against the mat? Thanks a lot for all this cool and motivating content.

[@nourishmovelove]

So glad this is helpful! Keep your back pressed against the mat!

[@ОленаДобра-с4щ]

Hello) I have been doing your program for pregnant women throughout my pregnancy. I felt great. Thank you. And now, is it possible to start doing these exercises after cesarean section?

[@nourishmovelove]

Yes you can! I just highly recommend you get cleared by a doctor before starting any workouts!

[@christinestaufenberg9562]

I really wish you had a visual of what I’m looking for my stomach to be like while doing these. I have a bit of chub on my stomach at this point so I can’t tell if I’m doming or not.

[@nourishmovelove]

This link will help you with that -- www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/

[@Joy-dz1cw]

I'm almost two weeks, definitely don't want to do anything that would lead to damage. How do you know when you're ready? I didn't feel like you really talked about that here. Was there another video you were referring too?

[@nourishmovelove]

I would wait until you are cleared by your doctor!

[@chrissykramer8230]

Question! When doing the heel drops am I supposed to be flattening my low back to the mat or maintaining the natural slight arch?

[@nourishmovelove]

Keep your back on your mat - to do this I recommend reducing your range of motion!

[@LiLanda]

Hi Lindsey, first of all thank you so much for your great video's. I loved doing them before pregnancy, during and now that I'm two weeks pp I'm looking forward to slowely get back into my routine. I just did this first Postpartum Abs Beginner Video. Now I'm wondering what would you recommend... to do each day one of these ten minutes videos, every day a different one, starting with the three for beginners and then switching to the four advanced videos? Or better to stay with this video for a week and then switch to 'beginner #2' and so on? Or even to two or more video's a day and then rest one day and repeat it on the third day? Sorry so many questions :-) I wish you all the best and sent you greetings from cologne Germany. Best, Mareike

[@nourishmovelove]

Hi! So happy you found your way here! These are great questions - I would personally alternate through the beginner videos for a couple weeks and then switch to alternating through the advanced versions once you feel you've mastered the moves in the beginner videos!

[@div152]

As we breathe out during these exercises should I feel lower back work? I feel more lower back engagement during dead bug and the plank

[@nourishmovelove]

You should feel it in your core rather than your lower back! I would recommend reducing your range of motion and slowing down to focus more on your core!

[@Handlehere256]

Lindsey, I’m confused about the soft vs hard coning/doming. Are we supposed to be feeling in the middle of our ab muscles, or to each side? I can feel my gap in the middle, which is soft, but also feel muscles on each side and when I’m doing the work they’re tight..but that’s not necessarily doming, is it?

[@nourishmovelove]

The middle of your ab! Here is a resource to check for DR -- www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/

[@andreateddy11]

Just did my first workout. I have a bit of neck tension after. Do you have any advice on how to combat neck tension during strengthening a very weak core? I am 15 weeks postpartum after a C-section (have always had a weak core)

[@nourishmovelove]

If you're feeling these exercises in your neck/hips, I'd pull back and modify/reduce range of motion. You really want to make sure your core is doing the work and that other areas aren't taking over! Reducing your range of motion should help!

[@vanessarivera1453]

If this one caused a bit of soreness. Should I stick to this #1 workout before moving to #2?

[@nourishmovelove]

I would recommend moving along with the program since you will come back to this workout!

[@JRL03]

I was wondering if I could do this during pregnancy to strengthen my TA? I’m starting this pregnancy with a small DR and would love to be proactive about core strength.

[@nourishmovelove]

Yes!!

[@goldentipzgtyt3509]

Is it normal to feel a tightness when doing dead bugs after a C-section - like a pulling inside - I think it’s because my core is not use to doing that range of motion even at 20 months pp- and might be my stitches inside pulling when I fill stretch my leg and put opposite arm back?

[@nourishmovelove]

I would recommend slowing down and reducing your range of motion on your deadbug!

[@belle1353]

I thought normal planks were really bad for DR so I'm really nervous to do that move wrong. I'm 8w pp and I have a 3 finger gap in the middle, 2.5 on top and bottom. I printed off your DR 28 day sheet and I think this is your first video? I'm really afraid to do these exercises wrong and make things worse. Is there a video to explain activating first or things i should avoid?

[@nourishmovelove]

Yes here is a great recourse -- www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/ and I would recommend following along with the plan! Reduce range of motion and slow down as you get started!

[@sadiaafrindipa1102]

Hello dear, here are 9 challenges. Should i do all of them at a time? or 1 challenge a day. Pls help me to build my postpartum exercise routine.

[@nourishmovelove]

I would recommend following this challenge here! www.nourishmovelove.com/diastasis-recti-program/

[@sadiaafrindipa1102]

@@nourishmovelove I've downloaded the calendar but unfortunately by clicking the bold words i don't find any links! Can you help me about it?

[@lilianaalves5355]

Congratulations and thank you for teach us to take care of our bodys! How many times a week do you recommend to do this exercises?

[@nourishmovelove]

I recommend 3-5 times a week if you can!

[@lilianaalves5355]

@@nourishmovelove thank you!!

[@mcsuyat7834]

IS it ok when I was doing the deadbug, my core began shaking like it was struggling? What does it mean? Also, I feel my back hurting while doing like the heel taps. I have 2 finger diastasis recti, 2yrs CS postpartum

[@nourishmovelove]

It's tough to say for sure without seeing your form but it sounds like you need to pull back and modify the exercises! Shortening range of motion should help.

[@leighannechong8633]

Thank you for this! I assume I should do one video each day for 28 days? (Vs doing day 1 for a few days and then moving on to day 2 once I’ve mastered them or have gotten stronger)? I’m 7 years PP and have just been introduced to your videos, so I’d love to see improvement in DR. Thanks!

[@nourishmovelove]

Yes one workout a day! Here is the full plan --- www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/

[@sampadarikame1659]

Love your videos and are helping a lot during pregnancy and postpartum. I am currently 8 weeks postpartum of 2nd baby and confused if I need to use belly belt or not? I have DR, could you suggest if belly belt is required or doing the exercises as per schedule will be sufficient? Did you use the belly belt?

[@nourishmovelove]

So glad you are loving the pregnancy and postpartum workouts! Keep up the great work mama! I do not have a belly belt - that is actually my microphone pack!

[@hevanlynn]

I just started today. Ended with crying. I trust that the more times I do this the easier the cues will come to me. Can't tell when I'm supposed to be breathing. And don't understand what the specialist is trying to say about the coning or doming? of the abs. So I'm not sure if I'm helping or hurting. I know this is supposed to be fast and the ten minutes is part of the selling point but I wish this was slower. My pelvic floor suffers because I don't know how or when or where to engage the different muscles and this skims through so quickly that I'm afraid I'm doing more harm than good. Also I thought planks were not good for DR? Anyone with any thoughts who reads this, please share. But only if you can be detailed. My autism needs the details.

[@nourishmovelove]

So glad you found your way to NML! I would recommend using this resource to test your DR -- www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/

[@heatherstinson3348]

Im 5 years post from a stillborn ..will this still help i feep no gap till i hit my beelly button and then i beilev its open ..but i have alot of belly fat so hard to feel 😅 how many days a week and do i do video 1 then next day video 2 34 and so on of do i have breals between days i just dont see how to shedule these and afrer the 9 do i repeat ?

[@nourishmovelove]

You are one strong lady! I would recommend following along with our full 28 Day DR program here -- www.nourishmovelove.com/diastasis-recti-program/ There is a full calendar to follow along with to know what to do each day!

[@heatherstinson3348]

@@nourishmovelove ok thank you so much! Looking forward to it ..i dont have a yoga ball but can i use a pillow or kids size ball lol

[@AmyAnderz]

What am I doing wrong, as I engage my core muscles they seem to be separating away rather than moving together ?

[@nourishmovelove]

I would recommend slowing down and reducing your range of motion!

[@AmyAnderz]

@@nourishmovelovethank you will try that

[@oceaniccurrents]

I did it

[@nourishmovelove]

WAY TO GO!

[@audiecoop]

Is this meant to be done along with the 28 day postpartum program or on it's own? I have tried two other programs and only seen a little improvement in my 4-finger-width gap. My baby is 11 months and I still look pregnant. 😢

[@nourishmovelove]

28 days long -- here is the full plan you can follow along with! www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/