Diastasis Recti Phase 2

Diastasis Recti Phase 2

Diastasis Recti Phase 2: After building core stabilization in diastasis recti phase 1, we add layers of difficulty while maintaining safe positions and exercises.

LEVEL: ALL
LENGTH: 4-6 WEEKS (comes with custom calendar)

NOTE: This series is not for pregnancy.

Diastasis Recti (DR) - Believe it or not, research has shown that at least 45% of moms have an abdominal separation (or diastasis recti) six months postpartum. Most don’t even know that it’s there until they experience a weak core, a belly they don’t like (i.e. the mommy tummy, muffin top or any other ugly name we call it) and lower back pain.

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Diastasis Recti Phase 2
  • Diastasis Recti Phase 2: Watch First

    Phase 2: After building core stabilization in diastasis recti phase 1, we add layers of difficulty while maintaining safe positions and exercises. This program is for postnatal mommas. Use the Pregnancy workouts if you have this ab separation during pregnancy.

  • How to Access our Calendars

    Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:)

  • Express Superset Arms

    We know you are short on time! This express workout focuses on 6 supersets targeting the chest/back, biceps/triceps, front/rear deltoid. You will find basic combinations with a twist to tone up the shoulders and arms.

    Equipment needed: one set of medium to heavy weights.

  • Barefoot Cardio HIIT

  • Core Foundation

    Literally the foundation to all of our programs! And the foundation to your healthy core. Start here, then add layers of difficulty after mastering these 9 moves.

  • Core Progression 1

    This workout is part of our core progressions used in our Postnatal and Diastasis Recti programs, but it is invaluable progressions in teaching your core healthy movement patterns. Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.

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  • Core Progression 2

    Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 1 workouts

  • Express Arms

    We know you are short on time! Use this express workout to target your arms and side body with functional, unique exercises.

    Equipment needed: one light set of weights.

  • Quick Buns and Legs

    This workout short uses simple, yet super effective moves to target the buns and legs.

    Equipment needed: resistance loop (or leggings tied in a knot).

  • Express Full Body 2

    We know you are short on time! This express full body workout packs in a punch to challenge your arms and legs, while boosting endorphins.

    Equipment needed: one light or medium set of weights.

  • Express Legs

    We know you are short on time! This express legs workout is full of functional, unique moves, quick to fire up both smaller and larger muscles groups.

    Equipment needed: resistance loop, sports bra or leggings tied in a knot.

  • Diastasis Recti: Adding a Wall Plank

    When is it safe to add a wall plank or plank to your routine? This video comes from our Diastasis Recti program.

  • Pure Cardio

    This HIIT-style ALL CARDIO, includes two different levels. No equipment needed.

  • All Arms

    All toning, all arms, with added layers of difficulty.

    Equipment needed: two sets of weights.

  • Tip: Diastasis Recti Do's and Don'ts

    If you are following our programs, all workouts are already modified for you! There is no universal list of don’ts in the diastasis recti world. But because it is usually the intra- abdominal pressure that causes the recti muscles to have a bigger gap between them, our direction is to stay away f...

  • Tip: How do I know I need Physical Therapy?

    PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...

  • TIP: Can I Do Planks?

    Planks are a more advanced exercise. When should you add them to your workout routine?

  • Quick Arms

    This workout short uses simple, yet super effective moves to target the arms and shoulders.

    Equipment needed: one or two sets of weights.

  • Cardio Flow and Stretch

    Move through heat building movements and cardio, then flow through a full-body stretch.

  • Cardio Legs & Buns

    This workout is full of healthy leg exercises that will boost your cardiovascular system. These low to medium impact exercises are followed by leg and back flexibility. No equipment needed.

  • Tip: Diastasis Recti Posture

    It sounds simple, but years of habit can take a bit to correct. In fact some studies show it takes thousands of repetitions to correct bad habits. We spend 12 hours a day upright, this is key time to keep your abdominal wall from being overstretched. With your feet parallel, stack your hip bone o...

  • Diastasis-Recti-Phase-2-Calendar.pdf

    203 KB

  • Daily Tip: activating the deep Transverse Abs

    The secret to a healthy core!

  • Ab-Rehab-Guide.pdf

    5.51 MB