Mommy Workout: Diastasis Recti Recovery, Week 3

The diastasis recti cycle is for moms who are looking for a gentle way to work out and gradually rebuild core strength and stability.

Week 3

Day 1

Side-lying leg raises x 20 per side
Lunges x10 per side
Push up on the wall x 20
Lunge with twist x 10 per side
Hang from a bar x20 seconds
Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
Crawling (hands and knees) – 1 minute

Day 2

30 minutes brisk walking

Day 3

3 Rounds:

  • Wall sit: 25 seconds
  • Glute bridge x 20 – slow and controlled, with a yoga block between your knees
  • Side plank x 15 seconds per side – Use your non-supporting arm for extra stability if needed
  • Downward dog – 7 deep breaths
  • Plank against the wall – 25 seconds
  • Wide legged squat (yogi squat) – 40 seconds, take breaks as needed.

B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 4

Yoga Core Awakening Flow

20 minutes brisk walking

Day 5

3 Rounds:

  • Australian pull up x 10
  • Crawling (hands and knees) – 1 minute
  • Plank against the wall – 20 seconds
  • Wall ball x 10 – Use a light ball for these. They shouldn’t kill you.
  • Wall push up x 15
  • Side plank x 20 seconds

B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Click Here to Download a PDF of the Entire 12-Week Cycle

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