Mommy Workout: Diastasis Recti Recovery, Week 5

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

This week, we begin phase two.

Week 5

Day 1

3 Rounds:

  • 2-handed kettlebell swing x 20
  • Clean and press x 15/side

20 minute brisk walk or run

Day 2

45 minute brisk walk or run

Day 3

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 – hold for 5 deep breaths
  • Plank against the wall – 20 seconds
  • Wide-legged squat (yogi squat) – accumulate 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 4

Yoga: Hip Flexor Fun

Day 5

3 Rounds:

  • Farmer’s walk x 30 seconds
  • Goblet squat x 20