Mommy Workout: Diastasis Recti Recovery, Week 2

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 2

Day 1

A.

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

Day 2

Yoga Core Awakening Flow

20 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 reps
  • Windshield wipers with knees bent x 15 per side
  • Wall push up x 15
  • Bodyweight squats x 10

20 minutes brisk walking

Day 4

20 minutes brisk walking

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

Day 5

30 minutes brisk walking

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