10 Minute Abs After Baby (8 Diastasis Recti Safe Ab Exercises)

Rebuild your core after baby with these 8 diastasis recti exercises! Specifically targeting the transverse abdominals (TVA) and pelvic floor muscles (both of which are weakened during pregnancy).
This workout is specifically designed to heal diastasis recti, strengthen the pelvic floor, and rebuild your abs after baby.
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: bit.ly/NMLKZbinSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
► This is WORKOUT SEVEN of our Diastasis Recti Workout Challenge! Find all of our DR workouts in this playlist: • 28-Day Diastasis Recti...
🔗 Download the FREE Diastasis Recti Challenge PDF Calendar for easy access to your daily workouts: www.nourishmovelove.com/28-day-diastasis-recti-workout-plan
✨THE WORKOUT: Diastasis Recti: 10 Minute Abs After Baby✨
► EQUIPMENT: None! Just your bodyweight.
► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Introduction
02:20 Move 1: Transverse Abdominal Breathing (TVA breathing) + Core Connection
02:57 Move 2: Lying Heel Tap + Leg Lift
03:33 Move 3: Lying Bent Knee Pulls
04:15 Move 4: Elevated Bent Knee March
04:52 Move 5: Elevated Leg Extension + Leg Drop
05:27 Move 6: Elevated Leg Extension + 2 Circles
06:00 Move 7: Elevated Bent Knee V-Taps
06:45 Move 8: Elevated First Position Kick Outs
07:22 Repeat all 8 Moves
*Note: Start where you are and do what you can! Maybe you start by performing the first three exercises for 20-30 seconds, rest and repeat. Then slowly add on exercise 4, then 5, and progress your way up to completing all seven exercises. You can always work up to performing these exercises for 45-60 seconds.
The 8 Best Diastasis Recti Exercises:
1️⃣ Transverse Abdominal Breathing (TVA Breathing) + Core Connection
2️⃣ Lying Heel Tap + Leg Lift
3️⃣ Lying Bent Knee Pulls
4️⃣ Elevated Bent Knee March
5️⃣ Elevated Leg Extension + Leg Drop
6️⃣ Elevated Leg Extension + 2 Circles
7️⃣ Elevated Bent Knee V-Taps
8️⃣ Elevated First Position Kick Outs
See video for complete workout and proper exercise form.
❤️ Learn more about Diastasis Recti + healing your core and pelvic floor after baby in this post:
www.nourishmovelove.com/postp...
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⭐FAQ's + TRAINER TIPS:
► How soon can I start these exercises postpartum?
I always recommend chatting with your doctor or midwife about resuming exercise postpartum. Every body (and every pregnancy) is so different! I personally started using these 8 Diastasis Recti exercises around two weeks post-baby.
I started with the first four exercises for diastasis recti repair. I progressed up to all eight post-baby ab exercises around 6-8 weeks postpartum.
► What if I feel these moves in my lower back/thighs instead of my abs?
If you're feeling ab exercises in your thighs and lower back, that could mean your hip flexors are taking over the work and the moves are too advanced! I would scale back and try the modifications of each of these exercises! I go through them in the video but you can also find them written out here -- www.nourishmovelove.com/postp...
►How to check for Diastasis Recti at home: • Diastasis Recti: How T...
► My "babies" are teenagers -- can I still do this workout?
YES. This workout is great for ALL women, regardless of whether you've had a baby (or when that baby was born).
________________________________________________________
🌟 MORE of My BEST POSTPARTUM WORKOUTS:
► 7 Best Strength Training Exercises for Women -- • 30-Minute Full Body Du...
► 9 BEST Exercises for Postpartum Strength -- • 30-Minute Full Body ST...
🔗 Download my FREE 30-Day Postpartum Workout Plan: www.nourishmovelove.com/postp...
👉Or find ALL of my Postnatal + Postpartum Workouts in this KZbin playlist: • Postpartum Workouts + ...
_________________________________________________________
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_________________________________________________________
#diastasisrectirepair #diastasis #coreworkout

[@nourishmovelove]

BIG NEWS (‼)....we recently launched a FREE 28-Day Diastasis Recti WORKOUT PLAN with daily guided workout videos!! I filmed this program between 6 and 12 weeks postpartum and will be doing all the exercises "with" you along the way! You can find the whole program in this KZbin Playlist! kzbin.info/aero/PLpa0d6IJAhbjxlK1l2-WcD5F64jNg58t0

[@demeedaring]

What if you are 5 years postpartum, wull this still work for me? I have no core muscles anymore

[@gali0707]

​@@demeedaringפפפפ❤את ❤❤❤❤9222

[@patiescott419]

Thank you for this. I'm going to start the 28days program today

[@stargirl8757]

Can this exercise be effective many years later?

[@MisriyaShinas-yv8im]

😊​@@demeedaring

[@ellemccollum7140]

I’ve been doing this every night for 4 weeks and have gone from a 3 finger gap to a 1 finger gap! Thank you for doing this for us and keeping us “company!” ❤️

[@nourishmovelove]

That's amazing!!! I love hearing about that kind of progress!! Way to go, Elle!

[@jessicah3035]

Hey how do you count the finger Gap?

[@themigginsfive7005]

May I ask do you follow the video and do all 8 exercises 30 seconds or do you any of them longer or more reps?

[@kortiniamartin9682]

@@nourishmovelove a+!!11

[@BA-zx9pd]

Hii , you just do only this video? How many times a day?

[@brittanydangerfield319]

I should have commented a year and a half ago, but better late than never. Thank you for this video. I had a 3 1/2 finger gap, a wrecked pelvic floor and a slew of other health issues after my second baby. I made a commitment to follow your video every day. After eight weeks, my diastasis was almost fully healed and my prolapse was significantly better. I then was able to begin strength training for a year and for the first time in my life, had a six pack and a very strong body. Thank you so much for making an accessible and result-producing video! I’m back commenting now at 6 weeks PP with my third and excited to rehab my core again!

[@nourishmovelove]

SO happy to hear this video has been helpful during your healing progress! You are so awesome mama!

[@jovialcamper]

Congrats! I just had my 3rd 4.5 weeks ago!

[@Alicet2323]

Wow congrats!! May I ask what kind of diet you followed?

[@mercyandiewealthisonajourn5243]

Wow! Thus is so encouraging.

[@hajirasafa587]

Should we follow the diet or just excercise is enough??

[@abarros26]

These moves are LEGIT. I am 5 months pp. I’ve been doing this video once a day for a month (of course missing a few days here and there!) and I swear that stomach is now flatter than it was before I got pregnant. My core is feeling so strong. This is a miracle.

[@nourishmovelove]

I'm so glad this has been helpful for you and you're feeling strong!

[@hirajaved9966]

So impressive wow..i am 4 months post partum..just started this exercise a week ago...hoping to look like before soon 🤞

[@LacedwithLacey2424]

I know I’ve only been doing it for about 5 days and can already see and feel a huge difference, how are you feeling?!

[@amina8048]

Thank you so much for your feedback! Its a huge motivation for me)

[@angpro4312]

Thanks for sharing! Feeling motivated now. Currently 8 weeks postpartum

[@heenashaikh5407]

I have been doing this workout since last one month daily. And my 4 finger gap is now 2 finger gap. I will continue it till I recover fully . Thank you so much.

[@nourishmovelove]

You are so awesome mama!! I would also recommend the full DR program -- www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/

[@carmegkin]

This is THE best postpartum ab workout I have come across! My oldest is 8 so I’ve been searching for this video for 8 years!!! Thank you! My abs are on fire.

[@nourishmovelove]

I'm so glad you found this helpful!

[@LiSa_20_22]

I'm 2 years postpartum. I've been doing these exercises for 2 weeks and I just realized today that my bathroom trips have decreased by 50% even though I'm still consuming the same amount of fluids! My stomach is flatter and abs are redefining 💃🏼 It's amazing!

[@nourishmovelove]

You are so awesome mama!! Hang in there!

[@khajathameem461]

Really u get a flat stomach is it possible pls reply

[@LiSa_20_22]

​@khajathameem461 Hi, yes definitely! Please bear in mind that these exercises did not help me with weightloss. They strengthened my core muscles which were weakened due to 2 pregnancies in 2,5 years. Before I started the exercises I was at the perfect weight and my hanging tummy was due to weak core muscles and diastasis recti. These exercises strengthened my core and as a result, my flat tummy is restored.

[@user-pz2kd3nc1d]

I’ve been doing this 10minute work out 4 times a week for 3 months. This is the best thing out there for healing your core. I’ve spent so much on other programs and can’t believe this free video has been the best. I started with a 3 1/2 finger separation above my belly button 2finger separation in my belly button and bellow. I now can’t feel a separation at all above or below my belly button just a 1.5 separation in my belly button which has made a huge difference in the strength of my core My back pains almost none existent now. My balance and overall movement is so much stronger I’m more aware of my core now. DO NOT BUY ANY MORE PROGRAMS- stick with this women please she’s changing lives Thank you. I’m so grateful thank you

[@nourishmovelove]

So happy to hear you are seeing improvements from NML! Thank YOU for following along! Keep up the great work!

[@glay5656]

I started this workout around 8 weeks postpartum, 3-4 times per week. Now my baby is almost 5 months old and my abs went from 3 finger gap to 1 finger separation. I had DR for over 3 years after my first born. Can't believe how easy yet effective this is! Thank you so much for helping me feel connected with my abs again!

[@nourishmovelove]

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

[@lolo.lifts23]

i literally cried the whole video and i've never met you. i am so proud of you

[@nourishmovelove]

AW you are so awesome!! Here is a full 28 day DR program to follow along with -- www.nourishmovelove.com/diastasis-recti-program/

[@cassandrabissett5056]

I am 2 years post partum and just now doing this video. I hope they help me regain core strength after 3 kids and not even knowing what diastasis recti even was!

[@nourishmovelove]

So glad you found your way to this workout! You are so awesome!

[@graceburke1967]

Just started this! 7 weeks postpartum! So excited

[@taraeliason9680]

15 years postpartum!! Just learning about DR- starting this workout today! 😁

[@nourishmovelove]

I hope this is helpful for you!!

[@topcat-44]

Same here!!! 🙈

[@niamholoughlin3540]

I am 22 years postpartum & I'm the same, going to start trying this today!

[@tracycrockett4]

I am JUST learning about DR. I am 15 yrs postpartum. Only one child but I had a C-section. I wondered why my ab muscles looked far apart all these years and I will admit, I haven't been consistent with core workouts. Never knew there was a name for it. I will begin this workout today in hopes for eventual improvement.

[@kellyrainbow8232]

How have you ladies found the work out? I am 13 years post baby 👶

[@katsons3]

I am about like 31 year post pardum- yes, really! I have a bad diastasis recti and I have always asked questions about my stomach to many many health professionals and all they want to tell me is it is 'extra' skin. I have the 'doming' sitation and did not realize it was not a good thing. I even had trainers and PT for other exercies and no one has addressed it then. * sigh. So at age 50 and 31 years later, I am glad you post this and sharing your time- a great blessing, to help 'us'. I look forward to more of these and repeating this one! God bless!

[@nourishmovelove]

You can ALWAYS apply these exercises, it's never too late to fix your DR! Keep up the good work!

[@devonwilhelm8367]

Hi, 47 years old and 9 years later after my last kid, I'm just now learning too! Been to doctors and PT for health related issues regarding my back and abdominal pain, no one has ever discussed this with me!! Just getting started and remaining hopeful too!! Here is to caring for our temple ;)

[@malikmurphy3541]

These exercises really work, i went from a 4 finger separation to a two finger , I’ll be so happy when i get my stomach back fully. This video was a miracle because so many women think surgery is the only option and it’s not.

[@nourishmovelove]

YEAH!! Way to go Malik! That's amazing progress! Keep up the great work and keep coming back for more!

[@samohtytak]

Thank you for making this a full follow along. The hardest thing about this is just taking the time to do it. So I really appreciate having someone "do it with me" haha

[@nourishmovelove]

Keep up the great work and keep coming back for more!

[@maha.maha....]

Who is starting today 18 march 2024? 😅

[@nourishmovelove]

Love it!

[@laurenasmith8177]

Me! 6 weeks postpartum with baby number 2.

[@mrs.danies1137]

Meee!!! I did it yesterday March 28 and my stomach and legs are so sore lol

[@VdoAnify]

i started today ❤

[@leviniakleinjan6472]

Me 😅 almost two years postpartum. Better late than never!

[@hannahspaperjewels1]

Thanks for putting this content out there. I'm a mom of three. The youngest is 5 months, and I look six months pregnant! Everything I've seen is an intro to a class or a book someone is selling. This is JUST WHAT I NEEDED! Thanks again!

[@nourishmovelove]

I'm so glad you're finding this content useful!! You might also enjoy our postpartum workout calendar -- it adds low impact strength training + more core foundation work that's GREAT for mamas (and it's 100% free!!): www.nourishmovelove.com/postpartum-workout-plan/

[@jraines2]

Officially added to my workout plan! I hated doing DR exercises alone. So much better with you!

[@nourishmovelove]

YES!!! That's why I made this a full video! Not the most exciting routine but SOO GOOD to keep that core strong! Nice work!

[@bethtully6114]

I’ve been doing this 3-4 times a week for the past 3 months and I can definitely see and feel my DR and pelvic floor healing. Thank you!! 💕

[@nourishmovelove]

I'm so happy to hear that! Keep up the awesome work!

[@emilyirene2806]

Thank you so much for this! Today is my first day 3 month PP. i never knew about the coning and to not do that. Very informative! This will be my night routine when baby sleeps 😊

[@claudshairandfood]

This is amazing, thank you. I have a 17 year old and a 5 year old with 2 kids in between and still have an ab issue. Prior to children I had fit abs. I am grateful for your technique and actually felt the burn after a first run thru of the workout. Mil gracias!

[@nourishmovelove]

I'm so glad you are putting these exercises to good use! Keep up the great work and keep coming back for more!

[@claudshairandfood]

@@ursamajor6347 yes!

[@mariayanez8675]

Been doing these for a week and I already see my waist is smaller and my clothes fit even better! I will continue doing them for the next 3 weeks, thank you so much 🥰

[@nourishmovelove]

I'm so glad this has been helpful for you!

[@BWMdeNay]

Any update?

[@ramalakshmigengaraj5959]

@mariayanez8675 Any update?

[@cynthiascarlett7369]

I have done many of your workouts both pre-pregnancy, during pregnancy, and now post. I always feel appropriately challenged and like I got a good workout in that was safe for my level of activity and not boring. Thanks for all you do!

[@nourishmovelove]

That is so great to hear!! I'm so happy you found your way here!

[@laurenlohmiller8845]

Starting today, 3 months postpartum from a twin pregnancy! Working to get this workout in every other day along with a half hour walk everyday to get myself feeling back to normal

[@nourishmovelove]

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

[@vijayalaxmidole4695]

Hi.. did you see any difference

[@TheLadydope]

Just done my first workout, have the feel I will notice this few minutes in my core tmr. I'm 5 weeks post partum and feel fabulous, so this seems like a good way to ease in. I have a 4cm separation so lots of work to be done to get me back 🙌

[@nourishmovelove]

WAY TO GO!! Those first couple of postpartum workouts are so humbling -- it's tough and you're doing AWESOME! Way to go!

[@iamkiyladesiree5456]

Thanks I’m 15 months PP With DR and this helps alot

[@nourishmovelove]

I'm so glad you found this helpful!!

[@HollyandCaio]

This is the perfect level and you’re so enjoyable to listen to!

[@nourishmovelove]

Thanks for sweating with us!

[@christiegarcia1582]

Good morning Lindsey, I just personally wanted to thank you for personally replying to everybody and having such a personal relationship with those of us that are trying to work out. I have shared your videos with my daughter who is now 30 weeks PG. She has A hard time working out with a full-time job and two little ones at home, but I know that she’s done a couple of your videos while she’s been pregnant and you’re the only one that keeps her motivated! I’m 60 years old and I continue to do your workouts every day! You are awesome. Thank you so much!

[@nourishmovelove]

Christie!! That makes me so happy to hear! I so so value this community and I love being able to connect with you guys this way! You and your daughter are both awesome, WAY TO GO mama(s)!

[@user-sg9sz5is5f]

These exercises really help with a flat stomach after my second pregnancy. A big thank you for making this material available

[@nourishmovelove]

So happy to hear this workout was helpful for you! Thanks for sharing!

[@newnaturel137]

Did this exercise once and while I slept I felt the after burn in my abs all night. Saw a huge difference with my tummy the next morning. Noticed reduced belly fat and more importantly it was flat...... My tummy wasn't protruding outward and I didn't look pregnant anymore. I then realized the whole time being 9 months pp, I was doing the wrong exercises and that's why I didn't see any results before.

[@nourishmovelove]

I am glad to hear this workout has been helpful for you!

[@emilyc1762]

It had been 2 years since I had my last baby when I finally figured out I needed to do these exercises. I've been doing these 4 to 5 nights a week for 3 months. These excercises not only work but they have really helped me to become aware of my core muscles and how to use them properly instead of going through the motions. I feel no separation between my abs, and it is super exciting! Thank you for sharing your valuable knowledge!

[@nourishmovelove]

This is so awesome to hear! We are dropping a 28 day plan for DR next week join our email list to get all the information! -- www.nourishmovelove.com/subscribe/

[@Rachel-ry6nx]

I've just found this and I'm 12 weeks PP. Never had the push to do anything after my son and am determined to make myself better after my daughter. Thank you for making a realistic video with easier options for those who haven't done anything in a LONG time! 💪🏻

[@nourishmovelove]

So glad you find this video helpful! Keep up the good work mama!

[@janessy5674]

Day 1 complete Day 2 complete Day 3 complete This is my Third time doing it !!!! Im doing this every other day and omg i feel a total difference with my back already , i used to use my lower back strength for picking up my toddler now i don’t feel that . I feel like im having my core back omg thank you im coming back on Wednesday . Please be consistent ladies it really works!!!

[@nourishmovelove]

YES!! This makes me so happy to hear!! You are so awesome mama, way to go and AWESOME WORK being so consistent! I'm so glad you're feeling results!

[@janessy5674]

Thank you thank you!! ♥️♥️🥰 is it i can i do this everyday ? Each time i do this i get stronger and stronger 💪🏽💪🏽😬😬

[@ladybrowneyes1991]

I'm 9 months postpartum and this is still a challenge for me! Do this every morning with other of your workouts! I'm getting stronger every day and able to keep up with my chunky and heavy 9 month old daughter!

[@nourishmovelove]

You are so amazing Jackie! I know this isn't the 'most fun core workout' to do, but your hard work is paying off! Keep up the good work mama!

[@julielind3476]

I've started doing this workout every day during my baby's morning nap. I've only been at it for about a week, and my lower back pain has improved significantly! Looking forward to keep going to eventually decrease my gap. Thank you for posting 🙏🏻

[@nourishmovelove]

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

[@eunhyowoo]

Thanks so much for sharing that! My lower back pain has been killing me so this is great motivation to keep going

[@matildaedin1531]

I’m starting today. Do you repeat the video more times or did you follow through the video once a day?

[@julielind3476]

@@matildaedin1531 I just do it once a day. That’s the most realistic for me 😆

[@feliciastoner8968]

That was harder than I thought it would be! Thank you, I’ll be using this a few times per week!!

[@nourishmovelove]

Awesome work!!

[@JHDesign520]

Lindsey, thank you for this DR safe video. I am 16 months postpartum with my fourth child (and first c-section). Though I was gaining full body strength and endurance (I was doing your other ab videos too because I “felt strong”), I started recognizing how other muscles were compensating for my poor deep ab and pelvic floor strength. I have only been doing this video for two weeks now but have found it more challenging that I want to admit! Ha. Thank you for caring for your followers at all levels and stages of life!

[@nourishmovelove]

You're so amazing mama! I'm so glad you are putting these exercises to good use! Yes, these exercises are harder than they look -- keep up the good work mama!!!

[@ispeakorganized]

This is a REALLY good core workout for DI. Thank you

[@nourishmovelove]

I'm so glad you enjoyed this one!! AWESOME WORK! I hope you keep coming back for more!

[@kirstie.k]

Love this video, thank you! Been doing this about 5 day/week for the past few weeks and plan to continue-it keeps getting easier.

[@nourishmovelove]

YES!! You are so awesome, way to go! I'm so glad you're finding this helpful!

[@PelvicMama]

Some great exercises here, I'll be adding them to my routine for sure. Your visuals are great at helping to understand how to properly engage your core.

[@nourishmovelove]

I'm so glad you found this helpful!

[@emilyperron]

This is my second time doing this in the past week and I'm loving this video. Thank you for making a special video just on postpartum abs!! I'm excited to progress.

[@nourishmovelove]

Yes!! I'm so glad you're enjoying this and finding it helpful! Thanks for watching, Emily!

[@edytalaw1800]

This was a great DR workout! More challenging than what I’m used to but that’s actually a plus! Thanks for sharing.

[@nourishmovelove]

Yes! I'm so glad you enjoyed this one, awesome work!

[@jocelyngough4396]

I love doing this workout. I’ve been doing this particular one for several months now. I love how Lindsey is so encouraging and has a variety of workouts. She’s the only person I enjoy watching. I have terrible back pain from an injury back when I was a sophomore in High school. After having three kids my back pain has gotten worse. So this one has been very helpful.

[@nourishmovelove]

I'm so glad this workout has been helpful for you!

[@jennifermoreno6304]

Well this humbled tf outta me😩 i thought it was gonna be easy but ended up crying after the first round😭😂😂

[@nourishmovelove]

Oh no! Hang in there!

[@cosmoology2352]

Thank you! This was so encouraging to do it with you. I have been meaning to do this, it only took me 4 years and 2 kids. Today is always the right time to start.

[@nourishmovelove]

Today is EXACTLY the right time to start! I'm so glad you enjoyed this one, awesome work mama!

[@oliviawright8756]

Well it's day 6 and I can feel my abs inside when I do the movements, so I'd say that's improvement, also I've noticed my belly is getting smaller but I'm also working out to increase results. So that's exciting 😀 it's really helping the little bottom of my mommy tummy ❤️

[@nourishmovelove]

I'm so glad you're finding this video helpful!! Way to go Olivia!

[@rachelzuazua8355]

It has been 4 years since my last baby. But I've had 3 babies all close to 10 pounds. I've been doing ab exercises for 3 months and I've noticed very little change in my ability to do the moves nor my tummy changing. I've been wondering if something was wrong in what I've been doing. I started reading about Diastasis Recti which led me to this video. I'm still not sure this is what I have but I feel like this video really taught me how to hold my core which others didn't. So this is just day 1, but 🤞 this will be a game changer for me. Thank you for this video!

[@nourishmovelove]

You are awesome mama! So glad you found your way to this video!

[@Mlv2123]

I have a 2 finger gap (7 weeks postpartum with number 2) and I’m soooo happy I found this video. It’s been the most helpful, relatable, and doable one so far! And it feels like I did something by the end of it. Not too gentle that you don’t feel the workout but gentle enough that with DR you’re not over doing it! Thank you ❤

[@nourishmovelove]

I am so happy to hear this workout has been helpful for you!

[@mariachacon7028]

I have been looking for these kind of exercises like forever and i finally found you. Thank you!

[@nourishmovelove]

Yes! Welcome, so glad you found these Maria! Keep up the great work and keep coming back for more! We also have a 30 Day Postpartum Fitness Plan (free) -- www.nourishmovelove.com/postpartum-workout-plan/

[@lyssahGRL]

Oh wow the burn!!! Loved that pelvic floor workout!!!

[@nourishmovelove]

WAY TO GO, Alyssa! So, so important for total core strength!

[@Kris-wj1qq]

Thank you for this! Exercises to help recover from DR are sooo boring! So this was perfect to have you walk us through each one. I’m currently 4w PP and I’m so glad I found this video just in time! I will be doing it everyday until I can advance.

[@nourishmovelove]

I'm so glad you found this helpful!

[@darsanadeepu818]

Today May 30 ..... Watching this at midnight... Starts workout today morning onwards.... Hope O can heal mu 3 finger gap..... And I will do it.... Love from Kerala, India❤

[@nourishmovelove]

I would recommend following my full DR program -- www.nourishmovelove.com/diastasis-recti-program/

[@darsanadeepu818]

Maam when should I do these Excersises??? Early morning or evening or any time???? Pls reply

[@corallynberger5013]

This has been fabulous! I’m 20 years post pardom. I never did any ab work after any of my 4 pregnancies. By the time I was 4 month with #4 my abs were so shot I couldn’t push an empty grocery cart. I had no clue how to workout. Now that I’m into lifting, abs are a focus. This video has been a game changer. I’ve dropped and additional 1.5” off my waist by following this workout.

[@nourishmovelove]

Corallyn!!! That's amazing, I'm so glad you found this helpful and you're seeing results! WAY TO GO!

[@leenaparsons9876]

Good for you!! This also makes me feel a little better because I am 10.5 months post-partum and feeling like I'm starting too late.

[@amyvandenberg130]

Thank you for posting your comment. I'm 22 years postpartum with twins and was wondering if I should even bother...im inspired.

[@sabineva2681]

@@amyvandenberg130 how is it going? I'm 11 years PP and am wondering if there's any hope?

[@susan4657]

After having surgery on my foot, my TVA got really weak. Doing this daily has been super helpful in building my strength back up without killing my back. Thanks for posting it!

[@nourishmovelove]

That makes me so happy to hear! Awesome work, Susan!

[@RoseClampitt]

When I found your channel I was in so much pain from injuries to my spine & hips that it was hard to sleep & I was walking around sort of crippled just waiting for shoots of pain to find me from moving. I was working with a very high end trainer to rehab my body but it made things worse. I stopped the physio & found this video. Started doing what I could with your pregnancy & postpartum videos & today I am pain free & able to do your intense workouts. Working out with you here has given me my strong healthy body back. Thank you so much. This channel is a true gift ❤

[@nourishmovelove]

So happy to hear you are pain free and loving NML workouts! So sorry for everything you had to go through, and I hope you are doing okay! Keep up the awesome work and coming back for more!

[@kellygray2353]

Thanks so much for making this video!! I am 4 years postpartum but have never been disciplined enough to do the work because as you pointed out it’s so boring!! It really helps to have the support and the timer!

[@nourishmovelove]

I'm so glad you found this helpful!! Awesome work, Kelly!

[@winonawillemsma1697]

Man I wish I had known more about DR after I had my baby! I would've started this months ago!

[@nourishmovelove]

It's never too late to start!! I have plenty of mamas reaching out 15-20 years after baby, and it's still worth doing! You got this!

[@emilyfenimore2342]

I’ve been doing this on and off for over a month. I can say this is kind of working to help flatten my stomach and heal. It really looks smaller. But the biggest change I feel is less back pain. Thank you. I will keep doing this and your other videos.

[@nourishmovelove]

So happy to hear this is helpful for you! We also have a full DR program you can follow here -- www.nourishmovelove.com/diastasis-recti-program/ Keep up the awesome work!

[@lauracrawford2475]

Wish I could give this multiple likes. Am doing it everyday!

[@nourishmovelove]

I'm so glad this is helpful!

[@gracetipikin387]

So encouraging reading these comments! I've tried DR workouts before with little to no results...currently 4 months pp with 3.5 finger gap/large pooch. I've lost over 20lb but am still so bloated looking-ugh! I'm gonna do a 4 week challenge with my sis and come back with results!💕

[@nourishmovelove]

I hope this is helpful for you!

[@TheHappygood]

I love the comments too definitely encouraging

[@mixedupmenopausaladhd3999]

Please tell us how it went! 💜

[@amsy6832]

Please how did it go?

[@KlaudiaAF]

Up!

[@festmusik19]

Thank you so much for this workout. I tried it a while back, when I was 6 months postpartum. It felt so right and amazing for my abbs, i convinced two fellow mom's to do a thirty day challenge with this video. The difference was unbelievable!!! I haven't had any pain in my lower back since (though i carry around on two kids all day), lost 8 cm around my waist and felt so much more supported during my other exercise. I just told some other mums about it, and they convinced me to do another 30 day challenge with this video again. It was not a hard sell! I am recommending it to every mom i talk to 😂 thank you!

[@nourishmovelove]

YOU ARE SO AWESOME! Thank you for sharing with other moms! I'm so glad you are seeing increased strength and less back pain! Keep up the good work and thank you so much for sharing!!!!

[@manasaganiga344]

Can I do this excerise becoz I’m 2 months pp is it okay ?

[@goodcarpool5]

I felt the burn indeed!! Omg!! Thank you. This is going to be my daily 💕Being able to lay there and not work so hard; focusing on the deeper muscles!!! Yaaassss!!!!!

[@nourishmovelove]

I’m so happy you found your way here!! Keep up the awesome work!

[@melodyait]

Continuing to work through this free DR program daily. So thankful!

[@nourishmovelove]

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

[@1lanna8]

I've been doing this video for 18 months and my tummy looks amazing. I super appreciate your videos.

[@nourishmovelove]

You are so awesome mama!

[@TS-gc8pw]

Not a female here but I have a three finger gap. This video kicked my butt doing it just now!! Having to be careful, this is the best ab exercise I have found and I plan on doing this 5x a week in an attempt to fix my diastasis recti issues. Great exercises, thank you!

[@nourishmovelove]

Thanks for trying this one!

[@BWMdeNay]

Hey! How’s it been going? Did you get it closed?

[@mummadabest1942]

13 years post partum and never done any exercises but did this workout just now. Only got one set complete but enjoyed it and it's a quick workout that I can easily fit into my day! Can't wait to do more and get two full sets in one session!!

[@nourishmovelove]

Way to go mama!!!

[@tati0201]

Shoot I'm 16 years postpartum and praying this helps me. Life got busy fast for me. No excuses game on!

[@julieb8090]

I am 18 years after having last child. Doctor only just told me I have this problem 😢 I will see a osteopath as need to know how bad it is.

[@bobbitorivio1564]

i came across this video after some research about “core rehab” i had my daughter almost 3 years ago and was really getting discouraged. i had only been doing these exercises 3 days and i already noticed a difference i wasn’t bulging out like i was and i was so happy. thank you so much for this video it was a great start to my journey of feeling better!! 💕

[@nourishmovelove]

So happy you found your way to NML and are finding this workout helpful!! We also have a full 28 day DR healing program to follow here -- www.nourishmovelove.com/diastasis-recti-program/ Keep up the awesome work mama!

[@shobhitasatija4365]

Hi! I really wanted to thank you big time. I am 3 years postpartum and In just 20 days I can see the result! From 2 finger gap to almost no gap now. Thank you so much ♥️♥️

[@nourishmovelove]

That makes me SO happy to hear!! Awesome work!

[@lorettaekechukwu4145]

Means there is hope for me...looking forward to this!

[@swapnajetti8262]

How many sets did you do? I m 3 years pp, too, lost 12 lbs but I can not get rid of the mommy pouch

[@joymouzone8250]

I’m 30 weeks pregnant watching this. I am SO READY to get back to working out 😅 your energy was awesome thanks for this.

[@nourishmovelove]

You are so awesome mama, in the final stretch!! All the workouts will be here for you when you're ready, we're rooting for you!

[@jihansaba4050]

I did this exercise everyday for 2 weeks and my separation went from 2+ inches to 1 inch! Continuing to do this as it feels so much better to have a strong core and is helping a lot with lower back pain too, especially while holding my baby 😍. Thank you for this video!

[@nourishmovelove]

I am so happy to hear that this has been helpful for you!

[@katepadilla]

Love this workout. I did these after my 2nd baby and I was able to recover quicker and come out of the "fourth trimester" stronger than I did with my first. Now, I'm 2 weeks PP with my third and starting today! Wasn't even a question -- this is a big part of my recovery process.

[@nourishmovelove]

So glad this has been helpful for you!

[@torywhite8680]

I needed this 5 years ago - I am still trying to rebuild my postpartum core! This is great and easy to add to other workouts.

[@nourishmovelove]

It's never too late!! I'm so glad you found this helpful!

[@zivilejakubauskaite8683]

Finally I've found an actual workout for core after baby. Not only my core but thighs were on fire after this work out. I'll try to do it daily. If my baby allows that is. I have a feeling this workout is going to get me in shape. Thank you for sharing!❤️

[@nourishmovelove]

I'm so glad you found this helpful!! Way to go!

[@micheleelderkin3418]

Awesome workout!

[@emilyirene2806]

We got this mama!

[@lindsaysatterfield4169]

I have been doing this a few times a week for the last few months (currently 6 months PP) and I can really see and FEEL a difference in my core strength!! Thank you!!

[@nourishmovelove]

That's so great to hear!

[@ashleyd5676]

Thank you so much for educating me on DR. I originally thought these were "too beginner" for me but once I wasn't seeing results pp baby 3 - I focused on doing ab routine daily and I finally feel back to normal! 🙌 I eventually added the sponge ball to these because it really helps me focus on keeping my back from arching putting all the work in my core! 🔥

[@nourishmovelove]

I'm so glad this has been helpful for you! Keep up the awesome work!

[@twilightmoon7350]

Amazing workout. I had my last baby 8 years ago and am finding this so helpful brilliant to have a full length video. Really starting to see and feel a difference. Love your positivity thank you so much ☺️

[@nourishmovelove]

Way to go! Never too late to work on core strength! Keep up the great work and keep coming back for more!

[@Starfly6]

Me too. Doing this after 8 years, ha! It was intense for me since I haven’t exercise for like 3-4 years. I used to be figure-conscious, but somehow I got disinterested and unmotivated. Hopefully I could get back on track and in shape.

[@christineevans526]

8 months postpartum and history of spinal fusion surgery. The lower back pain in nearly gone. Thank you soooo much!

[@nourishmovelove]

I'm so glad this has been helpful for you!

[@claudiaberlioz1303]

Thank you!!!! Really enjoyed doing this workout with you and look forward to keep doing it.

[@nourishmovelove]

I'm so glad this was helpful!

[@srgs98]

Ive been doing a lot of DR exercises and this is the first one to actually feel like its doing something.

[@nourishmovelove]

I'm glad this is helpful!

[@belleguimauve]

I don't normally like work out videos but this on was awesome! ☺ You've got a great personality

[@nourishmovelove]

I'm so glad you loved this! Way to go!

[@EverythingPrays]

Here I am 17 years and 6 sons later. Im praying for the best

[@nourishmovelove]

It's never too late to rebuild foundational core strength!

[@landonandmeganandersen2009]

THANK YOU Lindsey! I have been doing this video after both my pregnancies and it has really helped decrease my diastasis recti and just strengthen my core in general. My back is no longer hurting at night when I keep this up daily! It's my "go to" before I allow myself to reengage in more intense work outs. You are a great teacher too - you share good information and keep it light and fun. I ahve watched lots of other work out moms on youtube and yours are the best! :) I also love that they are short manageable workouts for moms. I have done other videos but this is my favourite. I can practically nararate it with you I've done it so many times! Thank you thank you!

[@nourishmovelove]

Ah I am so happy to hear this and how much I have been able to help you! You are so awesome! Thank you for sharing and choosing to sweat with me!

[@malsk5012]

Am 65 yrs old.. I had a traumatic fall and broke my spine along with a diastesis. Getting improved both the ways. But this video is amazing and I am lucky I found this .. very very helpful.. feel like God sent information. Gives me hope n confidence to get back on my normal track very soon. Thank you so much. Stay blessed🙏

[@nourishmovelove]

I am so happy you found your way here! Wishing you a speedy recovery!

[@jennydawson4945]

Thank you so much Lyndsey, your bubbly personality and fabulous program helped me heal my gap in just 3 weeks!! I’m now able to get back to doing the normal workouts I enjoyed so much pre baby!! Thank you!!!

[@nourishmovelove]

I am so happy to hear this was helpful! Keep up the awesome work mama!

[@81arani]

How many weeks u followed this

[@jennydawson4945]

@@81arani I did it about 3x per week for three weeks. I moved on when could feel that my core was stronger and my gap was back to a 2 finger gap. It didn’t take long! Good luck!!

[@wahmomma1351]

I’ve been using this workout for 15 days straight!! Love the exercises you’ve incorporated into this workout! I can easily make time for this workout! I’ll update my progress! But I already have noticed an inch reduction in my gap! My core feels stronger! I’m working to get back to running so this is a great workout !

[@nourishmovelove]

I'm so happy to hear that! Keep up the awesome work!

[@matildaedin1531]

Do you follow just the video straight through or do you repeat the video more times? I’m starting today and I’m going to try to make these everyday. :)

[@greghahn4854]

I am a 60+ year old male who developed DR…these exercises are awesome for this condition. Thank you for putting the video together - helps to see how to do them correctly.

[@nourishmovelove]

I am so glad this has been helpful for you!

[@nicoleschlacter40]

Thank you so much for this video! This is my 3rd postpartum journey with you and your workouts kept me strong during pregnancy and helped me recover postpartum.

[@nourishmovelove]

I'm so glad this is helpful! Keep up the awesome work mama!

[@SowMuchMore]

I want to thank you for making this video. I’m 4 years post partem, pretty much given up after 2 csections and 2 rounds of 4 finger separation. But I’m actually noticing a difference following this work out and I am so so pleased! Thank you, I can’t tell you how much better I fee 🥰

[@nourishmovelove]

That makes me so happy to hear! AWESOME WORK!

[@michelleburton7627]

Glad to hear this works even if not started immediately postpartum. I’m 20 months postpartum and just starting to try to get my strength back. I’m so glad I found this!

[@meriambenmez4768]

I'm 4 yrs post partum too.. C sections too, about 2 fingers... I hope it will work for me too ! Thank you for giving me hope 😣

[@meriambenmez4768]

I'm 4 yrs post partum too.. C sections too, about 2 fingers... I hope it will work for me too ! Thank you for giving me hope 😣

[@KarenCerequas77]

Thanks for this comment! I have 3 year old triplets and thought I was the only person still working on dr!

[@ChildOfGod_JG]

This is the BEST workout video I have seen for my condition. You are so supportive, engaging, practical, and understanding. Much appreciated!

[@nourishmovelove]

I'm so glad you found this useful!! AWESOME WORK, Jenelle!

[@ChildOfGod_JG]

@@nourishmovelove Hi, I fell off but so far have set out to do this set once a day, 7days a week. 3 days in, and I'm feeling a bit of pain in the rib NOT excruciating, just wondering if you know if that's normal or related???

[@juliamihalic5638]

I’m 3 years pp with my twins (who were my 3rd and 4th kids) and my gap is huge, I’m perpetually bloated and feeling blah. I just did this workout for the first time and I can feel my core engaged and tight. I am so so thankful I’ve found these exercises, thank you for doing the full video so I can see the moves properly! Looking forward to better ab health!

[@nourishmovelove]

I'm so happy you found your way here! Keep up the great work!

[@jennifersutherland156]

I had a 10lb 10oz baby and major separation… this is the first workout I’ve actually been able to advance with and see results as I’ve built strength, thank you, thank you, thank you!!!

[@nourishmovelove]

I'm so happy to hear you found this helpful! Keep up the awesome work mama!

[@robynlambert1872]

Omg wow! Feel that burn!!! I’m 14 months post partum and only just making the choice to focus more on my core! Thank you 😍

[@nourishmovelove]

Way to go mama, love that you are focused on building core strength! Keep up the good work!

[@travelingismypassionh7486]

I really love this video! The fact that its a 10 min workout and so effective! With the kids i do not like long workouts! Thanks so much.. my baby is now 1 month and im starting with it

[@nourishmovelove]

I’m so glad you loved this one!

[@kyliefarmer1236]

I am 8weeks post csec and having been doing this every night for the past two weeks. Thank-you for posting a full length video. These exercises are so mundane that I would never do them on my own. I have been able to progress quite a bit in the past two weeks and am gearing up to move towards my regular training again next week. I wouldn't have been able to do it without this video.

[@nourishmovelove]

I'm so glad you've found these exercises helpful! Way to go mama! You're right these aren't the most exciting exercises to do, but they are so foundational! Keep up the great work!

[@SylesteHoskins]

I just had my third child 8 weeks ago. I started this workout to replace my regular ab workout when I was about 5 weeks pregnant because I started showing almost immediately. I switched to the all trimesters pregnancy ab workout in my second trimester until I was 30 weeks pregnant. I've been doing this one again for the last 3 weeks about 3-4 times a week, and I've gone from a little more than a 4 finger gap to a 2 finger gap!

[@nourishmovelove]

Congrats on your little one! So happy to hear our DR workout has been helpful to you! Here is a full DR program to check out too -- www.nourishmovelove.com/diastasis-recti-program/

[@nourishmovelove]

Since my 30 Minute Advanced Pregnancy Workout (kzbin.info/www/bejne/sHmXgGeXdpmqd5o) is one of my most popular pregnancy + postpartum workouts on this channel! I wanted to continue to provide you with resources for how to safely get back to exercise after having your baby too! I know postpartum core and ab workouts aren't very exciting. FREE Postpartum Workout Plan: www.nourishmovelove.com/postpartum-workout-plan/

[@glendawilliamst336]

P

[@StandoutSquad]

I IG

[@shawnamullen9285]

Love this core workout nice job! Your great at what you do. Keep up the great work. Are their any other AB videos similar to this but a bit more challenging?

[@nourishmovelove]

Yes! After you feel good about this video, progress up to this one: 10 Minute Beginner Abs -- kzbin.info/www/bejne/oZPQmGBmodV0hcU And This One 10 Minute Lower Abs -- kzbin.info/www/bejne/mGPbi56ce7uhlac

[@lesliereyes4257]

Are all your ab videos DR safe?

[@robloxbesties1213]

This is a fantastic workout. I absolutely LOVE IT. I had 2 c-sections and just had a major abdominal surgery last May. (Second major abdominal surgery aside from my 2 babies!) This is helping restrengthen my core without any pain. I feel so much better. I'm a week in and will continue to work on my core strength!! Thank you!!! ❤️

[@nourishmovelove]

So glad you're finding this workout helpful! Keep up the great work!

[@taliaadamsson7914]

Did this 9 weeks postpartum and it felt so good! Really challenging but it was just what I needed! :)

[@nourishmovelove]

So happy to hear that! Keep up the awesome work!

[@jennnjiuce]

I thought this was BS on day one, "I'm like, Sis got me doing the hokiee pokie", but OMG the next day I felt muscles I never felt before. This is perfect for my lower abs!

[@nourishmovelove]

It's a sneaky burn!! I'm so glad you stuck it out! AWESOME WORK Jenn!

[@infinitesea1]

haha me too!