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Beginner Diastasis Recti Workout

A diastasis is not necessarily a bad thing, but it is usually a sign of a weak core. If you’re early postpartum, you need to start reestablishing that mind body connection, but you need to do so slowly and gently. These exercises are a great way to reengage your core and start your healing and return to fitness postpartum.


Perform each exercise for 30-45 seconds for 4-6 rounds, on each side as needed. Make sure you are engaging your core properly each time you start a new movement.


1. Pelvic Tilt with Open Knees



2. Marching



3. Modified Bicycle



4. Leg Raise



5. Lying Single Leg Reach




Don’t be afraid to take your time with these exercises and don’t be frustrated if it doesn’t go perfectly the first time. Keep at it. Keep working and your core will get stronger!

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