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Beginner Diastasis Recti Core Workout

So much can be done to help heal your diastasis right from your home! These 5 moves are a great place to start. They will load your core without taxing it beyond its capacity. If anything feels too hard or like you don’t have control, back off until you have strengthened your core more.


Perform each exercise for 30-45 seconds for 4-6 rounds. Make sure you're coordinating your breath with your movement. Take your time - don't rush!


1. Heel Drags



2. Hover Plank



3. Knee Fallouts



4. Bridge with Knee Pull



5. Elevated Pull-ins




I apologize for the dog interruptions today - I filmed these multiple times and couldn’t get them to stay out of the shots. Haha. It’s real life. 🤷‍♀️ 😂

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