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one one
yeah today we're doing a 10 minute
postpartum lower belly ab workout I get
a lot of questions about my postpartum
belly transformation and these are the
exercises that I did daily and
consistently to heal strengthen and
flatten my lower belly after my
pregnancies
if you give it a try daily for two weeks
you will see and feel the results I will
fry dioces recti safe options as well as
more advanced options you can start off
doing the easier version and progress as
you get stronger make sure that you are
watching your core you can even take a
video of your belly while you're doing
the exercises and ensure that you're not
getting any coning or bulging down your
midline I remember how weak jelly-like
and I felt like I had lost connection to
my core muscles sometimes it just takes
starting and time to rebuild that
connection until you can feel your core
muscles again the other really important
thing we're going to be doing is doing
our 360 breath we're going to breathe in
360 Degrees around our rib cage using
deep diaphragmatic inhale
especially expanding through our side
and back ribs and then exhale imagine
your transverse abdominis being a corset
ribs come down everything comes in tight
as you exhale and do the hard part of
every move
[Applause]
[Music]
we can start getting carefully down on
our back
exhale as you lower down rolling onto
your back
we're going to start with heel extension
so we can exhale
lift one leg press our lower back into
the ground
exhale as we extend or for diastasis
recti you're going to heel slide on the
ground
[Music]
focusing on your core lower back does
not come off the ground
inhale into your ribs
exhale everything tightly
[Music]
setting up on the other side
exhale lift
lower back presses in
if you feel inside your bony hip
protrusion it should feel tight there
[Music]
baby
mama born
in my brain remember
[Music]
[Music]
release down exhale
lifting both knees up or you can keep
one leg on the ground for diastasis
recti we're going to open up to the side
this leg is perfectly stable hips not
rotating out at all lower back pressing
in
[Music]
[Music]
my girls
[Music]
take a deep breath in
setting up on the other side
core is really squeezing in
as you exhale
homes that we're not
ready
[Music]
lower back continues to press into the
ground
[Music]
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we're gonna either drop our toe down
here exhale lower back presses down or
for diastasis recti
you can lift your toe up and down
[Music]
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[Music]
[Music]
foreign
[Music]
beautiful next we're going to extend
extend if you bring it up higher it's
going to be easier or you can heel slide
on the ground
lower back presses into the ground
[Music]
[Music]
[Music]
foreign
[Music]
we can either keep our legs straight for
advanced bend them for diced eye keep
your head on the ground or alternatively
lifting up pulsing here
Cora strong
[Music]
bending
Daddy
[Music]
beautiful release down let's stretch it
out
you can roll over onto our side coming
up safely let's grab a quick sip of
water then we'll move on to all fours
[Music]
foreign
[Music]
lift up into a bear hover
and then tap back or alternatively Don't
Tap back
and just lift up
[Music]
the lower your knees are the harder it
will be
[Music]
foreign
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foreign
[Music]
let's release all the way down to the
ground we're going to scoop our lower
belly up
lift up on to our knees
[Music]
scooping from your lower belly
[Music]
amazing release down we can come back up
to a seated position
let's take a stretch to the side
exhale other way
let's clasp our hands or our elbows
behind
externally rotate through your upper
arms hands Lift Away ribs down lifting
up
[Music]
exhale rounding out the other way
foreign
release
you did amazing I know how hard it is to
find time to squeeze into exercise I
hope that your core is feeling strong
after that workout this is part of the
December postpartum workout calendar I
will link to that in the description box
below and every month I have a monthly
calendar that comes out where you get
new daily workouts if you do have
diastasis birthday I'm also going to
link to my complete guide on how I
healed my forefinger dice Asus recti Gap
also if you had a C-section I'm going to
link to my video on how to mobilize and
flatten your c-section scar it's going
to reduce pain and numbness and that
bumpy scar look that you can get after
having a c-section thank you so much for
joining me if you have a video request
please feel free to put it in the
comments below
