10-Minute Diastasis Recti Challenge (#8) | Postpartum Abs
193,652
Published 2018-12-31
9 core strengthening exercises that target the deep transverse abdominals, lower abs, and pelvic floor muscles. We'll use a pilates ball -- one of my favorite tools to help make the mind-muscle connection necessary for beginners looking to build foundational core strength.
If you don't have a pilates ball, you can sub a throw pillow or kids's squishy ball!
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► This is WORKOUT EIGHT of our Diastasis Recti Workout Challenge! Find all of our DR workouts in this playlist: • 28-Day Diastasis Recti Program (FREE!)
✨THE WORKOUT: 10-Minute Beginner Ab Workout for Women ✨
► EQUIPMENT: Pilates Sponge Ball (but you can also use a kids toy ball or throw pillow)
👉My Pilates Ball is from Amazon (affiliate link): amzn.to/3wcyZi5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com/?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️9 Beginner Ab Exercises
✔️Timed Intervals (start wherever your fitness level allows, with the goal of working up to holding or performing each exercises for 45-60 seconds)
✔️No Repeats (Perform Each Exercise x1)
*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. You can always work up to performing these exercises for 45-60 seconds.
9 Beginner Ab Exercises (Diastasis Recti Exercises)
1️⃣ C-Shape Tucks
2️⃣ Lying Bent Knee Toe Taps
3️⃣ Lying Alternating Leg Extensions
4️⃣ Side to Side Leg Lowers
5️⃣ Modified Side Plank Lift and Ball Squeeze
6️⃣ Bear Crawl Hold with Ball Squeeze
7️⃣ Modified Plank and Ball Roll
8️⃣ Superman and Ball Press
9️⃣ Glute Bridge
►TIME STAMPS:
00:00 Workout Introduction
00:42 Beginner Ab Workout Begins
10:58 Beginner Ab Workout Ends
❤️ Learn more about the benefits of beginner ab workouts in this post: www.nourishmovelove.com/beginner-ab-workout/
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👉🏼 Download the FREE Diastasis Recti Challenge PDF Calendar Here: www.nourishmovelove.com/28-day-diastasis-recti-wor…
▪️Day 1: 5 Postpartum Recovery Ab Exercises -- • 10-Minute Diastasis Recti Challenge (...
▪️DAY 2: 5 Pilates Ab Exercises for Diastasis Recti -- • 10-Minute Diastasis Recti Challenge (...
▪️DAY 3: 5 Postpartum Ab Exercises with Resistance Band -- • 10-Minute Diastasis Recti Challenge (...
▪️DAY 4: 5 Postpartum Recovery Ab Exercises -- • 10-Minute Diastasis Recti Challenge (...
▪️DAY 5: 5 Pilates Ab Exercises for Diastasis Recti -- • 10-Minute Diastasis Recti Challenge (...
▪️DAY 6: 5 Postpartum Ab Exercises with Resistance Band -- • 10-Minute Diastasis Recti Challenge (...
▪️DAY 7: 10-Minute Abs After Baby -- • 10 Minute Abs After Baby (8 Diastasis...
▪️DAY 8: 10-Minute Beginner Ab Workout for Women -- 📍You are here!
▪️DAY 9: 5 Postpartum Ab Exercises with Mini Resistance Band -- • 10-Minute Diastasis Recti Challenge (...
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#beginnerworkout #beginnerabs #absworkout
All Comments (21)
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Thank you so much for sharing that it took 13 months for you to get where you are! That’s encouraging to me! It takes time!
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Where were you when I was truly postpartum???!!! 9 years and 8 months postpartum (after my 3rd baby) and still loved it!! Thanks Lindsey!
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2 yrs postpartum and I just started adding this video and another 10 min video the last 2 weeks and my core already feels stronger, amazing!
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Another great Ab/DR option. Appreciate the transparency regarding your recoveries/journey. Thank you.
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Im a hugevfan of your diastasis recti workouts and have only just just discovered this one today. It's one of the best ! You never disappoint. Big love to you 💗
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WoW 🤩 just started after 7 weeks postpartum and I am loving it. Finally feeling like myself again. I used to do CrossFit and after my episiotomy I felt discourage to never be able to feel the gratification of a good workout but I was wrong these workouts are awesome and I am pleased to have taken a rest prior because my mental state is far better now. Love to all postpartum mummas’s out there.
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Thank you for your videos, I felt so lost about postpartum recovery before I found your workouts. I really appreciate how short and to the point your videos are, it's actually feasible to fit into a mom's day!
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You inspired me to start working out again after my second baby thanks to your 30 day postpartum plan. Now I am 8 weeks after my third baby and starting your plan again on monday! I recommended your plan and site in a Dutch Facebook group of women who delivered a baby in June this year and we’re actually creating a new group with women who will start the plan on monday. This way we can keep eachother motivated! Thanks so much, you rock!
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So grateful for the postpartum core recovery workouts! Thank you!!
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This was awesome. Syrong enough to sweat but gentle enough to not injure 2 mpp
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I'm not postpartum but I've done a lot of different ab exercises and this sequence really targeted my lower belly! Never really felt that sore in the bottom ab muscles before - thank you! Maybe one day I'll be able to see those ones! 😄
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That was amazing. Just what I've been looking for now I'm 10 months post partum. Thanks so much xx
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just completed 14-day workout challenge #1. I’m excited for the #2 challenge!
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I keep coming back to this one as an add-on to my main workout (if the kids are still napping)! Thank you for the awesome postpartum content!
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Love this one ❤
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This is fantastic! I used my foam roller today because what I had on hand. Time to find a ball!
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I think this one was my favorite so far!!
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Thanks so much for your videos ! I’m two months postpartum and loving them. So inspiring and motivating. Love them so much. Your amazing ☺️
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This was amazing, thank you! I am almost ten months post partum and my abs were shaking!
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I did this workout today and it’s great! I’ve been adding this and the 10 minute post part 10 minute lower abs workouts after I run or do HIIT, I end with your Ab workouts! I’m 3 years postpartum and I have diastis recti and I’m trying to get that pouch back down. Thank you!
