Mommy Workout: Diastasis Recti Recovery, Week 1

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 1

Day 1

A.
3 Rounds:

  • Wall sit: 20 seconds
  • Glute bridge x 15 – slow and controlled, with a yoga block between your knees
  • Side plank x 10 seconds per side – Use your non-supporting arm for extra stability if needed
  • Downward dog – 5 deep breaths
  • Plank against the wall – 20 seconds
  • Wide legged squat (yogi squat) – 30 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 2

30 minutes brisk walking

Day 3

3 Rounds:

  • Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
  • Hang from a bar – 15 seconds
  • Glute bridge x 15
  • Windshield wipers x 15 per side – Keep your knees bent and rest as needed
  • Wall push up x 15
  • Bodyweight squats x 10

Day 4

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

Day 5

Yoga Core Awakening Flow

20 minutes brisk walking

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