Postnatal CORE Workout | Lose Your Postpartum Belly! (diastasis recti safe) | 20 Min

20 minute postpartum core workout to help get rid of your postpartum belly. Help heal diastasis recti and remove C-section shelf. Follow along with me! Intervals : 50 seconds work 10 seconds rest 40 seconds between sets 3 Sets 0:00 Intro 00:51 Deadbug - Set 1 01:51 Side Plank & adductors (right side) - Set 1 02:51 Side Plank & adductors (left side) - Set 1 03:50 Front plank - Set 1 04:51 Seated pull-downs - Set 1 05:51 Kneeling hip hinge - Set 1 07:22 Deadbug - Set 2 08:21 Side Plank & adductors (right side) - Set 2 09:21 Side Plank & adductors (left side) - Set 2 10:21 Front plank - Set 2 11:19 Seated pull-downs - Set 2 12:18 Kneeling hip hinge - Set 2 13:49 Deadbug - Set 3 14:50 Side Plank & adductors (right side) - Set 3 15:49 Side Plank & adductors (left side) - Set 3 16:49 Front plank - Set 3 17:50 Seated pull-downs - Set 3 18:50 Kneeling hip hinge - Set 3 19:50 Warm Down Equipment: Pilates ball (alternatively use a child's ball or pillow): Always ensure you warm-up prior to exercise and cool down and stretch after exercise. What is Diastasis Recti? The 2 sides of the abdominal wall connect in the middle on a line of facia called the linea alba, you might know it as the line you get down your tummy while pregnant and fades into the postpartum period but is actually connective tissue that connects all of the abdominal muscles in the middle. A diastasis is the thinning of the linea alba. Some natural stretching and diastasis are completely normal during pregnancy and just because you had a larger baby doesn’t mean that your diastasis will be worse. However, the wrong movement patterns and pressure management can cause diastasis to get worse and can even cause herniae and prolapse. Unfortunately, there is no one plan to fix all. However, you can help naturally improve pelvic floor function by: Fix breathing - refer to my deep breathing video at Mother Fit Improve posture - ribs stacked over pelvis, stop hanging forward or glute clenching. Learn to do your Kegels to fix your pelvic floor (increase tone or decrease tone) before you work on fixing your abs - refer to the my Kegels video at Mother Fit Work on your abdominals - Start my Rebuild your Core program at Mother Fit Let a physician investigate further Remember not to jump back into exercise too soon after giving birth, especially if it's too hard. Muscles need time to heal after getting stretched out due to pregnancy and if you have more than one baby it takes more time for them to come back. Have patients with yourself. Mother Fit is a holistic approach to your motherhood journey, looking after your mind, body, and soul through your Pregnancy, 4th Trimester, Postpartum recovery, and Beyond. Subscribe NOW : ▶️Subscribe now at www.motherfit.co.uk and get 14 days FREE. ▶️Subscribe to my Youtube channel and turn on notifications so that you don’t miss anything! Join The MOTHER FIT Community: ▶️Instagram:  / wearemotherfit   ▶️Facebook Page :  / motherfitonline   ▶️Private Facebook Group:   / 84058.  . ▶️Twitter:   / motherfitonline   ▶️Linkedin:   / michelle-.  . Business Enquiries: ▶️ [email protected] ▶️PR   / bumppr   Disclaimer: This video should not be taken as medical advice. This video offers pregnancy, post-natal health, fitness, and lifestyle information for education only. You should not rely on this information as a substitute for or replacement for professional medical advice, diagnosis, and treatment. Visitors who rely on the information contained within it do so entirely at their own risk. Mother Fit or anyone associated with Mother Fit will not be responsible or liable for any risk, injury, or harm you sustain as a result of the information provided by this video, our website, YouTube videos, Facebook, or Instagram pages. Always consult a medical practitioner for specific advice tailored to your needs. If possible, I always recommend seeing a pelvic floor physical therapist for a hands-on assessment. Even a single appointment or two can give you great insight into your body. Music by Epidemic Sound www.epidemicsounds.com