If you haven’t done so, please watch this video: 3 Basic Core Exercises to Flatten Your Stomach before you move on to these slightly more advanced moves. The basics video goes over how to engage your transverse abdominals, which is the most important element in flattening your stomach and healing diastasis recti.
Unlike many of my high intensity interval training workouts I’ve posted–like this one for butts, arms, and total body–you want to do these moves slowly and with control. Focus on your breath…inhale to fill belly and exhale drawing your belly button to sternum/spine. I’m also not telling you how many to do. Listen to your body. Push yourself, but stop when you begin to lose form.
Across Chest Pull
Cues: Stand upright, legs shoulder-width apart. Keeping your body as straight as possible, inhale to fill belly, exhale and pull belly button in and up as you stretch the band across your chest.
Overhead Squat and Pull
Cue: Hold resistance band above head, feet slightly wider than hips. Squat down keeping band overhead. As you stand, engage core and pull band. Hold at the top.
Knee Raises/Ninja Kicks
Cue: Stand feet shoulder-width. Exhale and left knee, pause. Continuing to keep your transverse abdominals engaged, extend leg straight out.
Cue: Tie resistance band in a loop and place around ankles. Start with feet shoulder-width apart, engage transverse abdominals, and then step to the side, holding for a count of two seconds. Continue to walk to one-side and then reverse.
Disclaimer: I am not a doctor or physical therapist. Be sure to check with a doctor before you begin any exercise routine. By performing any exercise, you are performing them at your own risk. Get Mom Strong and its parent company N&P Billing, Inc. will not be responsible or liable for any injury or harm you sustain as a result of the fitness instruction or other information shared on this site. Thank you for your understanding.