10-Min Postpartum Lower Belly Workout To Flatten & Tighten (Diastasis Recti Options)
ฝัง
- เผยแพร่เมื่อ 28 ส.ค. 2024
- Today we are doing a 10-minute postpartum abs workout to flatten and tighten lower abs. If you have diastasis recti you can grab my complete guide on how I healed my 4-finger gap:
landing.mailer...
I got a lot of questions about my postpartum ab transformation after my third pregnancy. I mostly rested the first month (with a little walking, stretches and pelvic floor work), but after I got clearance at 4 weeks I started to add this postpartum ab workout. These are the daily exercises I did that were the most effective. Not only did my tummy flatten, but these helped to prevent leaking and back pain and to help me feel strong in all my exercises and throughout the day.
28-day calendar to check off each day you complete! (print the version with the day of the week you are starting): drive.google.c...
If you are't sure what video to start with and you just want step-by-step daily instructions you can start my 30-day core healing program. You get a new 10-min core healing video daily for 30 days. pregnancyandpo...
C-Section Recovery Playlist: th-cam.com/users/pl....
How to engage your core: • How to engage your cor...
Some other videos you may enjoy:
15 minute postpartum workout: • 15 Minute Postpartum W...
After c-section exercises: • After C-Section Exerci...
Postnatal Pilates and Core Healing: • Postnatal Pilates with...
Diaphragmatic Breathing Video: • Diastasis Recti Breath...
How to engage your core correctly: • How to engage your cor...
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you more of the videos you enjoy!
Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Copyright 2022 P&P Health Inc. All rights reserved
#postpartumabworkout #postpartumtransformation #postpartumworkout
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Absolutely LOVE this Abd. video! I'm 2.5 yrs post partum ;) After having 4 children in 7 years my stomach has constantly looked "pregnant"...but after starting this video it's starting to shrink!! Yea! So pleased! My #1 reason for being consistent with this video is it's 10 min! NO ONE should have an excuse to not work your Abs for 10 mins!!
Hi how long did it take you to see results? Did you do everyday?
Just the type of comments I needed to see 🎉❤ thanks
I have had 2 c sections and been working out consistently but that lower ab section has always been such an insecurity. 4 days on this routine and I notice such a difference. I am so so grateful for you! Thank you for sharing this for all the c section mamas! ❤ you are so appreciated !!!
So happy it’s helping! Thank YOU for taking the time to share 💞
This comment gave me so much hope! ❤
My worst part is upper abdominal. Will this help do you think? I still look pregnant 4 years after my last and the one that caused the worst of the problem was my first..14 years ago! I'm so worried I will never be "normal" again! I'm 40 now and I feel so ugly and unhealthy do to all the bowling out of my upper belly and extra skin!
@@twichmcvey6065 in exact same shoe as yours...my concern is the upper abdominal. Also, just like you I still look pregnant 4 years after. I wish @PregnancyandPostpartumTV would come online and respond...thank you.
@@PregnancyandPostpartumTVMay i do these workouts while I'm having umblical herniya???
This is my second day! My son just turned 6 and I have a one finger gap I’m trying to work on! I really like this because I’m not able to do normal core exercises. I get 2/3 reps in and physically can’t. THIS is what I needed. I’m able to push through but still feel the burn! Update on my progress in one month 💪🏼 y’all got this ladies!!!
@lexigray how did it go? I did my first day today.
I started this workout two months ago and did it daily to help with my lower back pain, I can't thank you enough the results are amazing I now no longer suffer from lower back pain and my lower abs are getting stronger!
what about the weight and belly ? is there a difference ?
not post-partum, but sitting at a desk for 9 hours for years has weakened my core to no end!!! getting started on this has been a game changer 🥺
Yes, it's great for any life-stage (but also safe for postpartum). Happy you enjoyed!
I'm 7 years postpartum. This is the only exercise the WORKS! My husband even noticed the change. Thanks a million! ❤🎉
Thankyou for this comment. Now it's my turn to do this
Does you lower belly hurts in the inside after this?
This comment is what made me give it a try. Being 6 years postpartum I was worried it was too late. Day 2 now ❤️
Me too. Day one. 6years after my second C-section. 11 years after my first one.
@@rinasuslin6420 good luck!! It’s hard to stay motivated sometimes but it seems easier for me to knock it out early in the day; I have added other 10-15 min videos from Madfit TH-cam channel as well. Just gotta cut down my snacking 🤣
I do not usually make youtube comments, but I wanted to thank you for this workout. It has kept me consistent because it is just easy enough that I don’t feel defeated trying to complete it,but just hard enough that I do feel proud of myself and my body after completing it. It is also just short enough that I can be consistent, regardless of how busy my life may seem.
So happy you have found it helpful! Amazing work at being consistent with it and thank you for your support 💞🙏
Just started this workout today will come back to share results after one month.Like this comment to hold me accountable.❤❤❤
Results??
Get it girl . I’m about to start tmrw !!
2 weeks in!
.😊
..ml😊loljm
Well ohh@@momteacherlessons7296it your pp😊hi
My baby turns 1 next week but I’ve been struggling with my weight since before pregnancy. This is the first video I’ve found that actually makes me feel like I can get my body back! What a great workout, I’m going to try doing this twice a day and I’m really hopeful for good results
I’ve worked out regularly for the last 20 years and have always had a pretty flat tummy. After I had my daughter I noticed I was looking bloated all the time, I realized I had diastasis recti and that led me to this video. I’ve been doing the 10 min workout all week and am already seeing great results. Thank you for your videos!
So glad the video is helpful! Thanks for taking the time to share 💞
Hi Jessica, i did all your excerises during pregnancy and it was great workout. Now after 5 months of postpartum, i started these excercises to concentrate on my body and healthy. Surprisingly i found a difference in my belly within 2 weeks. Thank you Jessica
I’ve been doing this for two weeks already and I feel so great!!! I couldn’t do the last exercise the first week but now I can do it after two weeks! Thank you!!
Did it work?
How many weeks postpartum can I do this pls
@@noneyabusiness1031yes
I'm writing this coment after doing this exercise for 3 week and lt has brought noticeable change in my belly, which give me fit look. Thank you. Really very effective exercise.
Did it tighten lower pooch
Did you do it only for 10 mins every day? Or do you do it for more time?
I just started these exercises today, I’m writing this to keep myself accountable, I hope to come back bearing very good news
How are you doing today
Ppl never show up after a comment like this 😂
@@mi7599yes I also observed that
@@mi7599 Right! It's so annoying.
How are you doing,m???
I put my 6 month old baby next to me and I did this on his playmat , it's big enough for 4 people so I was like why not lol
He was giggling the entire time it was the most enjoyable workout I've ever done. I will do this everyday, I'm writing here to keep myself accountable, thank you ❤
Have you been doing it? How’s it working?
Results??
I miss that stage, now I’ve got a 20 month old who won’t stop climbing me while I do this 😂
I do that also! I made it into a ritual 😊 when my baby plays on her belly I do the workout next to her 😊 so far I've been consistent but it has only been a week 😅
Hi Jessica…. You are amazing…. I did your pregnancy workout from 34 weeks and in 38 weeks I did your labour pain induce workout…. And guess what… within 3 days my water broke nd I delivered my boy with natural delivery and no stitches at all…. Thank you so much… you are great and now after 10 weeks m here to reduce my lower belly again…. Thank you gal
Crazy results at 6 days after starting program. Thanks a million!
Was it just doing this video ot was it a full programme you followed??
I had my daughter via c-section almost 3 years ago. These exercises have finally helped my core feel strong, after years of trying to strengthen my core! Thank you Jessica!!!!
To the moms: you can do it, you've got this!!
I'm almost 6 years PP and I finally have a good workout that works!! I'm on day 15 and I can tell there's a difference.
Keep at it! It's hard but absolutely worth it!! 🎉🤩
my belly it's kinda jelly and bloated will this workout help ? and did u see difference in ur weight ?
@@raghadb2044 everyone's different but this definitely helped my stomach. I hold all of my weight there since having my son. I haven't noticed much of a change in my weight but I'm not dieting. I'm trying to eat healthier but depends on the day 😅
I have just felt better lately. I do ride my bike everyday too but with both of these, I feel better!
I am 14 months PP and have been doing your workouts for about 10 months and this is still one of my favorite workouts. Thank you!!
Is your stomach flat now?
Im starting today can someone please like my comment l wanna come back with the results
Girls listen up!! Combine this video with Kiat Jud Dai workouts. Thanks to this channel I have managed to support myself during pregnancy and postpartum. Since I started Kiat Jud Dai training from TH-cam videos, I have also managed to burn fat non-stop, also no impact 💪🏼 you got this ❤
I followed your workouts during my pregnancy, which helped me to have a vaginal birth without issues. After 3 years i'm back on your channel, i'm trying to repair my diastasis recti and also to lose my mummy belly. Thank you for sharing all your knowledge and expérience ❤
Looking at these comments is giving me some hope, I’ve had two C-section pregnancies. I was saddened after my first son was an emergency C-section 8 years ago, so 5 years later, it was expected that I would not be allowed an all natural delivery. This lower belly pooch has been depressing the past 3 years and i am hoping that this video can bring some much needed hope & change to my once healthy & toned tummy.
10 months post partum, and my lower belly just won’t go! I’m really looking forward to starting this workout, on a daily.
Is it worked out for u
I’m two 1/2 months post partum and after a week of doing this now I can see a difference in how extended my stomach is. I have a pooch and my uterus went down with the help of breastfeeding it’s mostly just extended muscles and fat remaining. This workout is helping tighten those belly muscles back. I also do a little bit of stomach vacuum twists to help tighten those muscles in.
I love the postpartem quotes you put at the end of the videos. Some good food for thought to help with our mommy mental health while we work on our physical health 😊
So glad it’s helpful! Sending you some extra love today Christa 💞
Just started this at 10 weeks pp. I love it. You also have the perfect balance volume wise between talking and music which a lot of fitness videos dont! Thank you ❤ x
Am 6months postpartum, I feel healed and ready to start the journey, Thanks for this, will share results in a month’s time
I am 6 months after c section. started today .
Feel hopefull and relaxed.
thanks!
I’ve done this for 5 days straight already and I can already tell a difference! Going to try for a whole month!
hiii!! if you can pls share how you’re feeling after the month !!
Have u got the result?
???
This workout helped so much. I am 3.5 months p.p, definitely stronger but still a long way too go. I had 2 vertical incisions done and can't ever find workout that is suitable for my cuts and battle scars. It left me from having a flat tummy too a huge one but I have to say thank you as I can see alot of improvement. I have been doing this workout for a month now.
im 8 weeks postpartum and ive been doing this for 1 week straight and plan to do it for the next 2 months consistently. i've been doing this accompanied with your 15 minute workout.
How is the results
@@memozalkhtaib7774 hi! i’m happy to report that i lost all my baby weight. back at my pre-baby weight of 115lbs. my belly is flat. however, i’m currently working on toning and strengthening now.
How are the results
Thank you so much!! Your workouts have been honestly life changing for me. It's helpful when the music is kid appropriate, because my kids usually wake up and join me before I get done with a workout :) Thanks for all you do!
Thank you, Melinda 💞 I will keep that in mind!
Terrific... as usual ! I added it to my routine. Thank you so so much Jessica. Wish you and your family a magical Christmas.
What music is not kid appropriate?
@@maiabrami5398 Happy New Year, Maia! And thank you for all your support 💞
@melinda do u following diet?
Love how she puts in good music
Tracking here, Gonna post the updates a week or fortnight later.
Day 1: ✅
Day 2: ✅
Day 3✅
Keep posting!!!
Noticing results in my abs every day. The workout is fantastic, thank you
How many weeks postpartum can I try this pls
i am doing this exercise while i am being awake to tke care of my 3 wk old newborn. great to get confidence on belly back.
i’ve been doing this since the beginning of the month (not consistently though) but omg i need it send you the results!! my apron belly is almost gone literally
First mother here! I’ve seen many people in the comments testify that this workout is great! What is the best time to do it for optimum results please?
I started this workout March 12 and have been doing it Monday-Friday ever since. I’m 18m pp from twins and I’ve had two previous c section. I have noticed my gap getting smaller as well as my core just being stronger. When I started workout out I couldn’t hold a low plank for 5-10sec now I’m holding for 45-50sec without any issues! Thanks so much!!!
Just came across this video and am looking forward to starting. My twins will be 1yr next month and I have had 3 c sections prior. 1st was emergency so I am VERY much hoping that this routine will help me strengthen my core. I feel so blah after all my 8 abdominal surgeries and I hope this will help 🙏🏻
This workout is great! Quick and to the point yet safe! The background music was fire too! 🎉
Thank you dear I am doing this from last 5 months with deit and cheat days too it tightened my belly and thin my legs Alhumdulillah.
Can u tell me when to breathe in and breathe out during the workout or we need to breathe normally
@@misskhan4161 I just breathe normally
i’ve been doing this on and off for a few months and it’s been amazing actually seeing my tummy go from square to round again in real time as the separation lessens. this is the only abs exercise i’ve been doing and i can’t recommend it enough!
Great job on sticking with it!💞 Thank you for sharing!
This short workout is so effective! I love that it’s 10 minutes and requires no equipment. I have DR, so am doing all the exercises with the modifications, and am glad there’s an advanced option for when I feel stronger.
modification bhi same work karta ya yeh wala zyda effective hai jo niche batarahi please tell me
This really works! First time doing this I couldnt do the last exercise at all, not even thec modified version. After 4 days i could do it!
Thank you. This is the best video I’ve found. The exercise is doable and effective. You have a pleasant voice and the gentle reminders about keeping your back to the floor are really helpful. Cheers
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Day 6: ☑️ (forgot to post yesterday)
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I followed u from my first pregnancy.. Now i have 2 babies through vaginal delivery.... I did all excercize for normal deliver... Im so grateful for u mam... Now i plan to do these pp excercizes...love from india❣️
Thank you for this amazing excercise, my husband support me to have time for this short and efficient training, he is holding our baby. I'm really glad to have this session in 10 min
Doing this everyday and it´s changing my life, literally
ill gonna try this to relieve stress and depression
5months postpartum and planning to do this. I hope my bulging belly will slowly flatten because of this❤
How’s the result?
Jessica this workout improved my tailbone birth injury immediately! 😱
I’ve been trying PT and chiro for four months with no improvement. I wasn’t expecting this workout to affect my tailbone pain, but WOW!! My PT did say that exercising the opposite muscle group can help, but the exercises she gave me didn’t do the trick like these did.
I shared your video with my midwife so she can spread the word to other mamas who may have a tailbone injury. Thank you!!!!
Oh that’s incredible! I’m so happy your pain is gone 👏👏 Yes, working the opposite definitely helps and because the core is connected to everything… there are so many surprising benefits! Thank you so much for sharing with your midwife 🙏❤️
Like a Pelvic Girdle pain
After healing dr we have to do or with???
This is my 7th day practicing with adriene. Usually I don’t comment in fear of retaliation, but I feel the need to comment. I find it very annoying that you talk throughout all your videos. It’s hard to get “in the zone” when you go off track talking or just talk the entire time. I used to practice before I got pregnant and found it annoying then but I thought it was just me. I love you channel cuz you are so gentle and you put out the monthly calendars. I just wish you wouldn’t talk so much. Especially when it’s not about the poses or practice. Thank you for all that you do.
I have started this from 1st March 2024. It's been 13days, I can feel my abs are getting stronger, and also I have lost 1 kG. Along with this 10 mins workout, I do 1 hour moderate walking and keep control on calories that I consume. So if we control our food habits along with any workouts, we can see the positive result. Otherwise only our muscles get stronger but weight and the belly remains the same almost.
Start exercise
Day 1 ✅
Day 2 ✅
Day 3 ✅
I will start today. 9 months and 21 days post partum from my 1st child via c-section delivery. Lets see what happens 🙏🏼 hopefully it will help me get my belly flat.
How are you doing
Not me getting tired in between each exercise. Lol
I really didn't see that coming.
Thanks for the challenge! I'll sure do it over and again.
Just started my postpartum workout journey and I’m loving your channel so far - especially the music. Thank you❤
Wow...the last exercise has it in for the kill❤ I had my 4th c section 2 years ago and I still can't exercise without being very careful. Good luck everyone. Great video. Thank you!🙏
Will try this starting tomorrow, will comeback for improvements.
I’m one year postpartum after c section with 5 th baby
And I felt like this was not challenging at all. Going to do a few more exercises as I am active. I hope to be sore tomorrow will see..
I just followed your video and it was such a great work out. I love how it's short and I like how your timer shows and the % of the workout complete. That made me feel really motivated to keep working. Thanks so much! Can't wait to see results!
And I thought I was getting away with "just ten minutes." Definitely felt it🔥🔥
I just start this excercise today ,, hope to come back with some good news
My newest LO is 4 months and I’ve been so intimated to get back on the wagon but this was the perfect soft transition. Thank you !!
Çox sağ olun 🤗 sayənizdə iki barmaq boşluğum yox oldu
Day 1, let's do it
Such a great workout video - it was hard!! I’m nearly 4months PP and 15mins felt like a lifetime! Hope to build more strength every week with your videos! Love what you’re doing!
Wonderful ! Within 2 days feeling but firmness nd tightness on my belly muscles. I did not expect this magic would happen in 2 days.😮😮😮
Doing after my youngest one turned 4 years 😊. Still it works for me ❤
I am a bit confused about the breath in and breath out for the 6th exercise , the scooping . And rest all looks super cool to follow.
Todays my first day trying this workout! Really felt it I’ll check back in two months with an update 🥳🫡
Thank you. This is the best 10 minutes work out I've seen so far. Been planning to do some work in my postpartum belly. ❤
So happy you enjoyed! 💞
I just started today. And I'm excited to see how it'll go because I'm tired of the bulge despite all my efforts and routine.
You’ve helped me so much to heal my dr!! I can’t thank you enough ❤️ I’m soooo close to closing the gap and I’m needing more challenging, targeted, ab workouts just like this one. I’ve done this so many times I’m starting to get a little bored lol. I would love to see more like this one that are for those of us who have been working on closing the gap and aren’t at the beginning of our journey anymore. Thanks again, Jessica!
Thank you Beth! I’ll start planning another 💞
Glad to hear 😊 How long did it take to heal?
@@iamanangel3 hmm it’s kind of a long story but the gist of it is that I started out with Jessica and then decided I wanted to ignore that I have dr and tried a bunch of other different types of workouts before finally coming to my senses and coming back to Jessica’s workouts. I did a lot of damage during that time away and it’s taken me quite a while to break old habits and learn from Jessica. It’s been so worth the work because I’m much stronger now. Since coming back to just strictly Jessica’s workouts it’s been about 3 months. When I first started I had a 3 finger gap with a depth of the Grand Canyon 🤦🏻♀️😂 Now it’s a 1.5 finger gap and a finger tip depth.
Thank you very much ❤️ your feedback is truly useful n motivational
@@iamanangel3 you’re welcome! 💜
I just love this workout! It’s just enough to feel it without being too much for the stage I’m in. Can’t wait to try all your other workouts!
I love the 10 minute workouts, makes it easy to fit into a busy schedule. Thank you!
I have started this workout. Today is the second day. I can feel tightness in my lower abdomen. You are getting this stiffness pain only when you are doing proper exercise. I will continue and update the results after 1 month.
3 weeks completed and I lost 4 inches
Just found this video and immediately squeezed it in while my kids were napping! I have 2 kids (1 C-section) and almost 2 years postpartum from my youngest. Can't wait to see the results from doing this! Thank you!
Results??
Thank you!! I really appreciate the shorter workouts. My youngest is 7.5 months old now, he's my third. I believe my gap is sufficiently closed, but I know my core definitely needs some strengthening before we gear up for #4 down the line 😍
Hi feeling confident thanks for amazing videos. Starting this workout today and will text again after two weeks to share my result # love from India ❤
How it’s going on
Wow!! I definitely thought this would be easy😭 what a challenge!!! Love this ❤
Day 1 🎉
I thought my belly was due to belly fat. I didn't know I had diastasis until my friend show me how to do the test. Thank you for sharing this.
I love this workout so much! I have been feeling incredible due to your videos!! However, I would appreciate so much, if you could use music with no words or that has cleaner lyrics. Thanks so much!!💗
Hi.. I love your videos.. I started doing this one with two other 20min workouts from your collection for about a month . So far I definitely feel stronger,4cm decrease on my belly and -3kg on the scale. I'll definitely keep doing it till I reach my target weight but If you're thinking of starting this I definitely recommend it.. consistency is the key❤
My pouch is a stress hopelly I Can pull this off, 🙏
Exercises start at 1:40
Hi Jessica, these are really fantastic. I started doing these exercises for 1 week but I noticed a bulging in my midline. Please suggest which core exercises I need to do to reduce my postpartum belly. It's exactly 1 year post delivery now. I had a normal delivery.
And the eating, please if you can share I believe that plays a role to.
I can do 10 minutes! Such a great video. I’ve just done it in my baby’s playroom with him playing around. That worked so well.
When i was doing this i felt like the only thing being worked out were my legs but since doing this workout twice, my stomach area has been sore, so its definitely targeting the right area! I'm going to try and keep up with this to get closer to my pre baby bod. Thanks for the video :)
I feel like this is a leg workout too but my legs are thick and need to be worked out lol
I know its not the point of the video but dang that Jim Kwik quote hit me hard today, thank you for that ❤ also a great quick workout, appreciate it!
I just saw your video today, I’m 12weeks postnatal and I have started the workout today , I will come back with the results
Did it work?
Plz post some exercise to make uterus muscles strong
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Day 6 ✅
3 days into it and feeling the burn 😂 thank you!
I have just had my eighth pregnancy. My current baby is getting ready to be six months old....I'm ready to get rid of this belly fat....pray for me on this journey!
This workout definitely works! This is my 2nd time doing this workout challenge for 10 days
Did u get results
@@kelbuzzwithariandaya9822 i definitely did. I documented my weightloss journey on my tiktok account early/mid 2023
This is the only workout reduce my mommy tummy.thank you very much jessica ❤