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Mommy Workout: Diastasis Recti Recovery, Week 6

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

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Week 6

Day 1

45 minute brisk walk/run

Day 2

3 Rounds:

  • One-arm row x 15/side
  • Single leg deadlift x 15

Day 3

Yoga: Vinyasa Flow (omit ab bicycles)

Day 4

3 Rounds:

  • Single leg deadlift x 15 per side – bodyweight only
  • Hang from a bar – 25 seconds
  • Glute bridge x 20
  • Windshield wipers x 15 per side – Keep your legs extended and rest as needed
  • Wall push up x 20
  • Bodyweight squats x 20

Day 5

3 Rounds:

  • Halos x 10/side
  • One-arm swing x 20/side
  • Front squat x 20/side

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

About Nicole Crawford

Nicole's passion is helping women stay active and strong during and after pregnancy. She is a mom of four and RYT 200 certified yoga instructor. Nicole is also a certified personal trainer and women's fitness specialist (NASM) and completed the AFPA's pre- and post-natal fitness specialist program in 2009. She is also completing DONA International's requirements to become a certified birth doula.

A bookworm and lover of research at heart, Nicole has her Masters degree in philosophy from the University of Leuven, Belgium, where she wrote her thesis on the ancient Greek characterization of nature and movement. She loves running, kettlebells, dance, and yoga. The primary obstacles to her own fitness are her love for books, homebrewed beer, and good food.

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