Postnatal HIIT with Diastasis Recti Exercises After Pregnancy

[@LiveLikeAlex]

I had my daughter a year ago and had a 4 finger diastasis recti gap. I also put on 50 pounds during my pregnancy. Your hiit workouts along with a healthy diet helped me lose 20 pounds so far. I’ve been feeling so confident in my own skin. Your diastasis workouts are better than the ones I did in physical therapy too. I have just a 1 finger gap now!

[@PregnancyandPostpartumTV]

Alex Hi Alex! I’m so happy you’ve been able to heal your gap and you are feeling confident in your skin! You are the one who has put in all the hard work 🙌 Thank you for taking the time to let me know. It really means so much to me 💕

[@spop5715]

How often did you do these exercises? What sort of healthy diet did you go on? I’m suffering with a 4 finger gap and 45 lbs extra weight any sort of help would be appreciated,

[@LiveLikeAlex]

Spo P sorry I’m so late in responding! I do them about every other day and I just started eating at home as often as I could. I started baking my own desserts with healthier substitutions as well as controlling my portions. I didn’t cut out anything specific either. For example, I still eat bread with Nutella, but I make my own Nutella and make sure to eat whole wheat breads. I hope that helps!

[@imranakhan4079]

Wow..I am impressed...this gives me motivation ....

[@junywino]

This is a long overdue review. Six weeks postpartum, I’ve been following this video 3-5 times a week for about six months now. Postnatal or not, female or male, this is for everyone. It’s a short but effective workout that works out the whole body safely. Thanks and keep up the good work Jessica!

[@preciousbee]

I’m almost three months postpartum and I wasn’t diagnosed with DR- but I self assessed and with the help of Google, I’m 100% sure I have it. I was so active prior to pregnancy and I’m ready to ease back into an active lifestyle. Thank you for this. I’m gonna start today.

[@georginastickels5642]

I started following your videos while I was pregnant (with gestational diabetes to boot - oof!) and have really enjoyed using them as part of my 'getting back in shape' efforts now that my little man has arrived. He's now 4 months old (yesterday!) and I weigh 3lbs less than I did before I got pregnant. I've still got a long way to go, strengthwise, so am planning to keep it up. So please keep 'em coming!

[@jaivd5156]

Im 8months pp.. i got here ive noticed im doing wrong exercise not healing my DR.. Thanks for showing the right exercise for DR.

[@dillp2267]

Great workout! I’m a mom of 4. I didn’t know I had DR and used to do the wrong hiit workouts for years. Lost weight but definitely had coning in my stomach. My last child is now 3. These exercises feel just as effective! Thank you so much for sharing. I just need to stick with it!

[@murjer1]

Had my first baby 8 months ago and am just starting to work out again. This work out is AMAZING and helping me feel strong and heal my diastasis recti. I love all your videos. Thank you for what you do!

[@madalynkenney7395]

This video is helping me lose my last 10 baby lbs after gaining 55lbs in pregnancy, along with healing my diastasis recti gap! Thank you

[@zuzilegama4572]

Woke up this morning and just decided to start making changes 3months postpartum. I have been walking with very mild running but experience some pain in my pelvic area...I just did your workout with some modifications and for the first time I am positive that I will see change. Thank you thank you thank you!

[@uzaltasubba7291]

I am 4 months postpartum n doing this from today so let’s hope for the best

[@ridafatima9309]

I'm 34 yrs and mother of 4. Had my twins back in Feb. I got umbilical hernia in my 2 pregnancy but Drs say that it's not bad and doesn't require surgery immediately, infact if I wear a binder, I might not need one. I also have distatis recti. You are a blessing for me coz I was looking for some resources and videos and I found about you. I did your course also and downloaded the resources. Have started doing the above workout routine daily and I love the fact that you also have for distatis recti and low impact on the side window. Thanks 😘

[@PregnancyandPostpartumTV]

So happy you are finding the resources helpful! You are a busy mama for sure! I will keep making more videos like these :) Thanks for taking the time to comment!

[@dressmaking]

Really appreciate the DR friendly modifications in this follow along workout! It’s hard to find HIIT workouts that include them. Thank you so much!

[@PregnancyandPostpartumTV]

Yes! I found it hard to find them too after my last baby ... so happy they are helpful :)

[@finuyasir4033]

V true..

[@PoojaPatel-dm7hk]

I do your postpartum workout everyday. You are amazing. Keep making videos like this.🥰

[@elena9593]

Thank you for this nice training!

[@AubreyTheMomLady]

Thank you so much! I really can feel how these gently work the area of my diastasis recti.

[@Glacier_Freeze.219]

One of my favorites! These are perfect for getting back into shape after having a baby. Thanks for making them

[@PregnancyandPostpartumTV]

Thanks, Sabrina! So happy you are enjoying them!

[@skarlet0]

Amazing class! Thank you! ❤

[@mrskeppers1]

This was such a blessing and very well done! I have had two losses with being pregnant a total of 9 months. I don't feel especially confident of the mommy tummy without being a mommy. :( I started doing HIIT hearing how great it was for me. Despite doing the PT exercises for diastasis recti, saw the bulging getting worse. Ugh. I knew I wasn't supposed to do crunches and situps but didn't know so much else in HIIT was off limits! It's tiring trying to constantly think of modifications. I was very frustrated and sad and glad to find your channel! So little help for postpartum out there!!!

[@PregnancyandPostpartumTV]

Hi Kristinista, I'm so sorry for your losses. I can't imagine. Your losses would make the tummy extra hard to deal with too. I'm so glad that you are finding the videos helpful. You may have seen it, but I do have a small playlist of videos that avoid triggers for moms who's babies are no longer with them if that's helpful. kzbin.info/aero/PLRuFBUMIEg8BtikIl0C5A0WXy-iwK0ogy Sending you a big virtual hug xo

[@mrskeppers1]

@@PregnancyandPostpartumTV THAT IS AMAZING! THANK YOU! If society is bad for caring for postpartum, they are probably even worse in regards to postpartum childless!

[@kirakrejci2628]

perfect length! Love this style and time frame for postnatal workout! thanks

[@noeliav7014]

Greaaaat!! I Love your videos 🥰🥰🥰💋💋💋💋

[@Patricia-gf6hz]

First I was like meeehhh... but then I got over myself and LOVED this workout! Thank you for making all these great videos! You helped me feel great during pregnancy and now after birth. I feel very safe when following your instructions!

[@PregnancyandPostpartumTV]

So glad you enjoyed it!!! ... anything I could improve at the beginning to avoid the initial mehhh? I really appreciate the feedback 💞

[@Patricia-gf6hz]

@@PregnancyandPostpartumTV Noooo it just wasn't MY favourite types of exercises - but I guess those are the ones I should be doing more haha :)

[@badiasuboohi5385]

Pretty intense workout for beginners but totally worth it if u want the results asap. My fav part about this workout is that it builds up slowly gets intense in the middle and warm down, relaxing moves at the end. So you don't have to drag urself to do workout daily. P.s have am 3m PP with my second kid. Started the workout a week ago, Will update once i get to see visible results.

[@loukoucelinedaliakouame2186]

Thank you Jessica. That was amazing 😍❤️💖.

[@beatricedippolito504]

Hello- how long after deliver would you recommend starting with this workout? Thanks xx

[@ewelinamacura4919]

I'm almost 4 months after childbirth (natural) and I feel it's NOT for me (because of jumping) - "Check with your doctor"...

[@afion113]

Hi! Thank you for posting the video. I have been exercising since May last year but still have the mommy tummy. How to know if I’m not bulging during exercise when I get a chuck of fat at my belly?

[@ctech3984]

I saw squat in this session..can we do for the people who have the diasestic recti

[@limamorikawa9975]

Love this! Thank you so much!

[@lynnesorenson9958]

Loved this workout!! Thanks so much!

[@PregnancyandPostpartumTV]

Lynne Sorenson So happy you liked it! Thanks for letting me know 🙌 Makes my day :) Hope you are having a great week!

[@veronicadedelangel1692]

Liked it very much! Thank you 😀

[@PregnancyandPostpartumTV]

Glad you liked it! Thanks Veronica!

[@naazbbb1340]

Should include warm up and cool down too

[@janab6515]

Amazing workout, thank you!

[@PregnancyandPostpartumTV]

You are so welcome! Thanks for taking the time to let me know :)

[@jamiej7135]

You're back thank you :)

[@PregnancyandPostpartumTV]

Jamie Johnson Hope you like this one :)

[@kristenpalynchuk9374]

I gotta try out this video this week! thanks!

[@PregnancyandPostpartumTV]

Kristen Palynchuk Yay! Let me know how it goes 🙌

[@anusharkay]

Thank you for your lovely videos. I have been doing postnatal HIIT and cardio following your channel. I have a few questions if you can help me with the answers: 1. 1 finger gap above belly button area alone . Is this considered Diastisis Recti? 2. Can we do bicep curls in postnatal exercise (Diastisis recti safe?) I have a finger gap , I am not sure if I have the condition but still I do only DR safe modifications shown by you.

[@PregnancyandPostpartumTV]

Hi Anusha 👋 Great questions. 1 finger gap is not actually considered Diastasis Recti after pregnancy. Although it’s always good to be safe and protect your core after baby. You can look and see if you are getting any “coning” and you want to avoid anything causing coning. You may not need modifications though. If you aren’t sure a doctor or physio can help :) Check to see if the Biceps curls are causing any coning/ discomfort and avoid if they are.

[@bettysemerab7488]

What abt 1.5 is this DR

[@mcsuyat7834]

@@PregnancyandPostpartumTV wht is coning?

[@mrskeppers1]

I hope you do more of these videos!!!

[@PregnancyandPostpartumTV]

Thank you, Kristinista! Did you see the new one I just published like this? kzbin.info/www/bejne/iJm5i4htgNGDpKM I will keep making more :) Have a wonderful weekend!

[@ТеоМ]

Wow than you Jess!❤

[@monicacuthbertson5268]

Morning Jessica! Love it♥️ actually I did this video for 3 times now💞I can’t believe I forgot to comment😓..going through all your videos🥰😘

[@PregnancyandPostpartumTV]

You are so sweet, Monica! I love seeing your name pop up 💞 Thank you!

[@monicacuthbertson5268]

@@PregnancyandPostpartumTV 💞♥️

[@ximetejada]

Great one! Can you recommend a good hugh umpact sports bra?

[@PregnancyandPostpartumTV]

Hi Ximena! I’m so sorry I wish I could, but I have such small boobs I only wear a bra to make its look like I have something there (palm face)

[@smitharajeev5986]

Are these exercises safe for umbilical hernia and diastasis recti?

[@shirleyj9924]

I have just started these exercises and they are so good. I am 18 months postpartum with 1 finger diastasis recti but my belly is huge. Please guide me how to flatten it.

[@PregnancyandPostpartumTV]

Hi Shirley, Happy you are enjoying the workouts! If you have just 1 finger then it's likely not from DR. Do you think due to your genetics you store extra weight around your mid-section or do you think you have bloating there? Is your belly a different size in the morning vs. night? Does a belly wrap help to flatten?

[@shirleyj9924]

@@PregnancyandPostpartumTV hey Jess, so thankful u replied. I do find my belly is little less in the morning and yes, started wearing a belly wrap and I think it's helping. My tummy seems flatter when I remove it. What do you suggest?

[@usmanrotal6081]

Please also tell about c-section workout For belly and full body

[@mcsuyat7834]

Can this aid for my weight loss journey?

[@Pinguim090911]

Amazing as always! Sweating alot here 😂😂 thank you 😁😁

[@PregnancyandPostpartumTV]

Amazing job, Claudia! Glad you got a good sweat from this one!

[@ipshitasharma6000]

Loved it!

[@PregnancyandPostpartumTV]

ipshita sharma Thanks so much :) Hope you are staying safe, healthy and calm 💕

[@preetisachdeva1962]

Hey i have my gap pretty much closed now but why that mumma pooch above naval button is there? Whats that..

[@PregnancyandPostpartumTV]

Hi Preete, do you think it’s extra weight around your mid-section or extra skin or scarring or bloating?

[@preetisachdeva1962]

Ya i have fat too but i think i just checked properly again and 2 fingers gap is there above the naval..are your exercises safe to do

[@aartikaran7786]

When it is safe to jump after normal delivery

[@PregnancyandPostpartumTV]

Hi Aarti! It’s different for each person, but you want to not leak or “pee a little” when you jump, you should be pain-free and not feel any heaviness, your core should not dome and feel like you can engage it (not like jelly any more). It’s likely going to be at least a few months or it could be 9+ months of doing the modifications for others. If you aren’t sure a pelvic floor physio is amazing!

[@michaelroque2205]

Hi.. I have a 13yrs and 5yrs old ... And I have a big belly to... And I have a dr ... I ask if this work out is good for me to loose my big belly?

[@carolinereinstadler5235]

Thank you!!!

[@PregnancyandPostpartumTV]

Hi Caroline! How are you hanging in with baby Luis in all this craziness? Hope you are staying healthy and calm 💕

[@carolinereinstadler5235]

Pregnancy and Postpartum TV hello dear yes we are good thank you!! Actually I am enjoying the time at home with my son! No hurries these days! But I hope the pandemia craziness is over soon!! This is terrifying if I think too much about it!

[@PregnancyandPostpartumTV]

Caroline Reinstadler That’s so good you are getting to slow down and enjoy the time. We are enjoying time as a family too :) But, I’ll be much less anxious when it’s over. 💕💕

[@footballedit10m]

hey Pregnancy and Postpartum TV i have a question. At 16:50 you are doing sit-ups... is it safe on diastasis recti? i had my twins 7 yrs ago and had a 3 finger gap which is now 2 finger (without any exercise etc). now i wana loose some weight and looking out for a complete workout schedule. i came across your video but i am confused with this sit-ups thing if one already has recti split. another question. i have read that 2 finger gap is normal. does this mean i can go for sit-ups and crunches ???

[@PregnancyandPostpartumTV]

Hi Rehana, I'm not sure which video you are speaking of. I'm doing squats at 16:50 in this video and I don't include sit-up in any of my videos as they are not safe for DR. 2 fingers is however considered healed for many (depending on depth and functionality) so you many be able to do some more advanced moves as long as they don't cause coning. A physio would be able to help you with an individual assessment if you aren't sure.

[@sonialakshmy]

Hi...can all these done by diastats recti...pls reply

[@malathirajkumar7525]

I had my 2nd baby 4 years back still struggling to get back into shape.. my arms and legs are in shape except I still look 4 months pregnant.. will these excersises help in shedding those baby fat around my tummy and also I have 2 finger DR gap

[@PregnancyandPostpartumTV]

Malathi Raj Kumar Hi 👋 These will help heal your Diastasis and tighten and tone your core. It’s not possible to “spot reduce” extra weight. Our genetics determine where weight comes off first/ last. I do have a free weight loss course if you are interested in losing baby weight bit.ly/2mjlsF5 Feel free to reach out with any other questions. Hope you are staying safe and healthy 💕

[@lupen551]

I’m so happy to find your channel.... how many time a week I’ll do this workout ?

[@PregnancyandPostpartumTV]

Hi Asmina! Thank you so much :) It depends on what you have time for and what you have currently been doing. Some moms to 2-3 x per week and other 2 x per day. I think it's important to find a routine you can stick with rather than doing too much and not being able to stick with it :)

[@lupen551]

Pregnancy and Postpartum TV you have a lot of workouts for diastasis....I’m so happy😃 ...I started with yoga last night and I slept well ...thank you 🌹😘

[@PregnancyandPostpartumTV]

@@lupen551 Yes, I've been working on building up my library for DR. Happy you got a good sleep. A good sleep makes most things in life better :)

[@hafeezahameed3140]

Will this help me to get rid of my belly 😥

[@shruthik.g396]

Hi,can we do this ofter 6years of c section,this will work or not please reply my comment

[@shahawarkaradi1960]

I am 6 months postpartum ... i have 3 finger DR ... since 2 months i am stick to Walking.. can i start these exercise...

[@mouniorakala]

I thought of hitting the gym but im confused abt gym coz my dr vl get worse if i do gym will my dr gets reduced? Along with these wrkouts plz suggezt mam

[@hassina9210]

Love your workouts...how much calories does this workout burn...

[@kaavvyanatarajan384]

Can I do this exercise 4months postpartum c-section delivery

[@sumaiyahist]

You've to start slow, if this is ur first exercice after c section, u can check out her other slow exercises and also check if u have diastasis recti. If yes, you should b healing that first before jumping onto these... jessica pumble has more gentler exercises too for beginning with exercises.

[@shrimedicalyoga]

Is it safe with umbilical Hernia too

[@PregnancyandPostpartumTV]

It's designed to be (I have one too), but of course check with your doctor if you aren't sure :)

[@nagamani2082]

Love frm india...😘

[@PregnancyandPostpartumTV]

Thank you so much! Much love back to you from Canada!

[@hemaliasher3865]

Hey I have a 7 and 2 years old. I have a big belly and also have diastatsis recti. Would it help me to to heal after many years?

[@PregnancyandPostpartumTV]

Yes, very often you can still heal your Diastasis Recti when your kids are older, but it may take longer than the usual 4-6 weeks if you were treating newly postpartum.

[@elnamitchell8589]

Will this help burn extra belly fat?

[@PregnancyandPostpartumTV]

It’s impossible to “spot treat” belly fat. It can help with weight loss overall and your hormones and genetics will determine where you lose weight first/last.

[@gayathridevanram5208]

Awesome 😊...

[@PregnancyandPostpartumTV]

Gayathridevan Ram Happy you liked it! Have a wonderful weekend :)

[@imranakhan4079]

Is jumping safe for diastasis recti?

[@jklvlogscooking]

Can i do this is exercise 8th month c section

[@PregnancyandPostpartumTV]

Unless there was a complication or something unusual you should be able to, usually by 8 weeks this would be safe. Ask your doctor if you aren’t sure :)

[@sonialakshmy]

are all these are completely safe for diastatis recti

[@sonialakshmy]

pls reply..I have DR..so can I do entire workouts

[@poojakhunt8867]

Can we workout this after 2months of normal delivery?????

[@PregnancyandPostpartumTV]

Hi Pooja, after your doctor clears you then you can start. Usually the clear about 6 weeks after normal delivery with no complications. Congratulations on your new baby! What did you have?

[@poojakhunt8867]

@@PregnancyandPostpartumTV girl

[@PregnancyandPostpartumTV]

Whoo hoo!! A girl!

[@maryemtanweer9427]

I have a 2 finger gap at 12 weeks postpartum, gained 22 pounds in pregnancy mostly on thighs. Can I try thigh thinning exercises at this time or have to work on gap reduction first.

[@PregnancyandPostpartumTV]

Hi Maryem 👋 Congratulations on your 3 months old baby! I would still be cautious of the tradition ab exercises like sit-ups and RUSSION TWISTS etc. But you can start to incorporate more as long as it doesn’t cause “coning”, pain etc. However, “spot reducing” weight isn’t possible. Your genetics will determine where you loose weight first (and last) I do have a free weight management if you are interested bit.ly/2mjlsF5

[@kauserali2365]

Is jogging okay to do if I have a 4 finger diastasis recti❓ I am 9 weeks postpartum.

[@PregnancyandPostpartumTV]

It depends. Do you leak at all? do you have an pelvic or back pain? Do you get any coning? 9 weeks is pretty early and I would probably wait a little, but it’s possible if you were running / exercising before you have a “functional core” with just a gap. If possible I would get an assessment from a pelvic floor physio.

[@margaretafuetlasong4475]

I crushed it.

[@amarachiakpaibor4151]

Hello, please can I do this routine at 10months post partum? Is it too late?

[@PregnancyandPostpartumTV]

Hi Amarachi! Not it's not too late :) I was about 9 months PP when I got diagnosed after my first baby (8 years ago now). It took a little longer than when I started after 6 weeks with my next babies, but I was able to heal it.

[@keeleycoppell3925]

Great workout a little bit of wee came out though 😂

[@GVOKids]

🙌

[@nataliereed6981]

❤❤❤

[@airliapang1]

👍🏽

[@hermit1211]

legs are too short for dolphin pose :/