30 Min Abs Workout for DIASTASIS RECTI, C-section Shelf
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- Join me for this 30 minute postnatal pilates workout for diastasis recti repair. These diastasis recti exercises are designed to narrow the gap, decrease the depth and increase core function. This workout is great for any mom for postpartum recovery including after c-section. Each of the exercises will work your deep core to strengthen from within.
If your tummy still looks pregnant months after delivery Diastasis Recti might be to blame! I recommend doing this workout 2x per week to get results!
*Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don't do anything that feels painful or unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.
_______
RESULTS
Share your progress on TikTok, TH-cam or Instagram for a chance to be featured in my next video or on our community TH-cam: @growwithjo unified
Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_unified
To get the BEST (AND QUICKER) RESULTS, follow a nutrition plan that supports your goals. Get a customized nutrition plan in my growwithjo app: get.growwithjo...
_______
SHOP
growwithjo app →get.growwithjo...
Workbooks & Video Programs → www.godaily.ca/
Big Booty Tight Tummy Guided Video Program (BEST SELLER): www.godaily.ca...
_______
KEEP UP WITH ME
INSTAGRAM → www.instagram....
FACEBOOK → / growwithjoofficial
PINTEREST → www.pinterest....
TIKTOK → www.tiktok.com...
CONTACT EMAIL → support@growwithjo.ca
_______
DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
![[TH] FS vs BME - VCT Ascension Pacific - Lower Bracket Final](http://i.ytimg.com/vi/wnygqsR2Fig/mqdefault.jpg)
Thank you so much for this! I believe our respective connections to God brought me here. I was in a pretty bad car crash and have been praying about (but, secretly dreading) the moment the professionals tell me it's time to start focusing on abs--the seatbelt really tore me up. I just talked to my Physical Therapist about your workouts, and now I can show her this one for approval! Seriously, I'm crying happy tears right now. I could've saved myself the worry by trusting God. ❤❤❤
I LOVE this workout! 5-6 weeks ago I had 3,5 fingers separation, and now I have only 2 fingers separation! I did this 3-4 times a week, and I got this far. I'm so happy! 😊 Thank you for this video!
How do we know the size of the separation?
That one also there in TH-cam let's check that
Ladies!! This is the only DR workout you need! 1 month ago I had 3 finger separation. I did this everyday for a month. Just saw my physiotherapist today and I have no DR at ALL! She was so shocked she even took down this videos name!
This is the comment I've been looking for! Once a day for great results! Thanks so much for your recommendation
Now this is the comment I was looking for! This is encouraging. Will definitely do the same.
That's amazing!
Thank you so much for this I started doing Jo’s workouts a couple weeks ago and just found this one tonight and I’m so excited to start doing this one!!
Wow! This is such great news congratulations 🍾 I’m so excited because it can work for me too
I'm so excited for this! Im 5 years post my 2nd c section and have not been able to find exercises that helps with DR. Starting this one this evening. Thank you!
Did you notice any change ?
Thank youuuuuuuu so much your workouts are fire and so helpful I been doing this workout for a weak now and I can see difference in my body especially in my tummy
Love the music love the abs workout I did all of them with your motivation and your spirit is everything to me I took a walk outside today I really love this workout my body is sore so now I think I need to stretch foreal but I'm so thankful for you always thank you sis I love you ❤
This was so difficult for me! Going to be adding this twice a week to my rotation.
This is exactly what I came to your page for, ofc GWJ got it ☺️
It was hard but I did it! 👊 Thanks Jo
This started out so mellow, yet somehow I ended up drenched in sweat.
Can't wait 😍 LOVE from UK
Love this workout. Hate that I had to get through 6 ad breaks just to do the whole thing...
Hello... Im carrying this handging belly fkr 3 years. So im gonna give this a try , you know. Three months consistently. So lets see if i cam heal that Filthy DR of mine.
Her skin tho!! Where's that video? Lol need that glow
Hi maam can i do that exercise i am 3months post off radical hysterectomy?thank you ❤
Fr my jam even on my period. ❤ thank youuuu
Please do more workouts focusing on DR and strengthening the core muscles. C section momma here and this is exactly what I’ve been looking for I’ve tried looking at other videos but yours is so fun and easy to follow please do more
Yes, please!
I agree!
Yes we need more pls
I agree I had a c section 19 months ago and it’s hard to lose!
Agreed! It's been over 2 years since I've had my c-section and I've been having such a hard time finding workouts
Hospitals should have this workout in the exit papers at the end of your stay after having a baby. This needs to go VIRAL. I’m finally getting back to me! Thank you JO!!!!!!!!🎉❤
Did it flatten ur lower pocch mine saggy hanging
Pls reply it flatten ur lower pouch
It can flatten it a bit, but only if your pouch is due to buldging. If its fat or loose skin you wont be seeing much diffrence with out having some sort of calorie deficit and or extra movement @kattykatty3712
A small dout now that the gap is close but can we stop the exercise later or should we continue plz any one reply
So it's been maybe 2 months since i started doing this workout - I'm usually doing some cardio from Jo's and then 15min of this (usually i do half one day and finish next day) so let's say i do at least 15min 3 times a week. When I started I had to take breaks all the time, i couldn't get my legs up and it was very clumsy. I started seeing progress, which was very exciting (my husband said "it's not getting easier, you're just getting better!" And he was definitely right!). But today I'm SOOOO proud of myself! There was only one exercise i couldn't do, the rest i did WITHOUT ANY BREAKS! To keep my head and arms up, while simultaneously moving my legs for 40 seconds?! Seemed impossible, and yet, I'm doing it 😎 as always the simple truths are the most surprising - APPARENTLY consistency IS a key after all 😂 Love you, Jo! ❤
GO GIRL GO!!!!!! 🎉❤ 🔥
@@agatagumiela4457 hi.. did it fix you DR ?? What's the progress?
@@palwashaarshad232 sorry, i didn't have DR, for me it's just about strengthening
I’ve been doing this workout 2-3 times a week for 6 weeks now and I went from a 2 finger separation to 0! I’m so happy I found her!
full 30 minutes you tried?
Girrrrrl, that got intense. My legs were shakeeeeeey. I was grunting and groaning but pushed thru nonetheless. Stick with it gals!!! WE GOT THIS!!!
Girl yesssss❤ I've done many of these workouts but I've never done one like this. I love that it's 30 min instead of 10 min like other fitness instructors. I really enjoyed this and I burned 180 calories while doing this ❤ BTW you look so beautiful and you are glowing
The other instructors suck thats why and they never had kids they just do yoga
I don't have DR , can I do this?
Just wanna put this out there - I started doing this video (combined with her seated workout) once a week for 3 months and got my waist down to 31 from a 34. Combined with mindful eating and walking, this is the most effective ab workout I've ever tried. Definitely recommend.
It’s so restorative and effective!! All other abs workouts I’ve done before were too hard on my body. I have done this once a week for the last month and have lost 1 1/4 inch off my waist. It actually feels like im activating and improving the function of my core.
Wow. May I ask your stature? I only ask because I’m 42yrs 260lbs 3rd week into my working out journey and wondering if my body will respond. Thanks.😊
@@myfirstrodeo208 did you do this workout? How did it help?
What is the exact name of the seated workout video so I can find it? Thanks!😊
You can search growwithjo seated workout. You will find it@@deedee2218
So been doing this workout for 6 months. My postpartum belly is flat. Except for occasional bloating from foods or period.
How often did you do it ?
@@ShauntalCC 5 days a week at least.
howww many weeks it took to show results
@@sarikumari9477 one month. To be exact I was doing this 4-5 times a week.
@@daleanaaa9961 i have lost a lot of weight doing her workouts and my DR Is almost closed as well but I have a hanging pooch, that lose skin. Can I get rid of that hanging pooch with this workout?
Very helpful for apron bellies! I have only completed this workout about 6 times over the last month (with other exercises mixed in 4-6 days/week) and I have noticed a SIGNIFICANT difference.
This is exactly what I was looking for! What other exercises did you do? I have an apron belly after having my baby 8 months ago
Did it tighten lower pooch
Holy crap so thats what deep core muscles are. Whoa. I never knew i could work put such muscles nor did i know i had them!!! Im on fire in the pelvis region!!! I had to pause towards the end on one or two of the workouts because of the muscle burn! Im going to tell my pelvic floor therapist about this video!!! Talk about a burn. This has opened my eyes to show me what needs to be wprked on. Thank you plz eo more of these deeper core/ pelvic floor workouts!!!
do more of these!! I was never pregnant and my abs aren't separated but I have had sciatica & pirformis syndrome for 5 months and have started doing these workouts for a month and the pain is nearly gone. it was my core being super weak. thank you!!
Look up Windsor Pilates, that’s what this is.
I have had 5 children and 2 C sections and my lower back has always hurt me. I’m 50 years old and 60 pounds overweight. I have been having my babies since I was 19 😂 My youngest is 9! I am super happy, and pretty confident with myself, but the weight is slowing me down. I have started counting my calories and drinking about 64oz of water daily. I am on week 2, and I’m already feeling great. I can’t wait to start this workout. I think this will greatly help with my lower back. 🙏🏽 Thank you
@@piper_lori-williams-tudhope did this help your lower back
I came for the comments and was not disappointed.
I had 3 pregnancies, the last was twins 11 years ago and i had a 4 finger separation.
No-one told me about what exercises would help or hinder me in gaining my flat stomach back.
Now im praying its not too late to fix.
How far are you now if you don't mind me asking
How far are you now if you don't mind me asking
@@ayathandwamphakathi3669 i eventually gave up on this one as the amount of adverts was shockingly bad, i actually counted more than 8 separate ads during one session. The workout itself is good if you've subscribed to TH-cam to have the adverts taken away.
It’s never too late to close that gap!
As long as you're consistent you can close it! If you're pre or post menopausal it is a longer process due to the slowing of muscle growth with the hormonal fluctuations, but on average 4-6wks of doing this daily will establish your core again. Just make sure you have it activated first! Aka, suck your belly button in towards the floor and imagine the muscles along your back pinching together to pick up a penny. Images help with visualization so feel free to look online for proper core activation. With significant DV though, you'll see a dome form in the center of your belly if you've not warmed up/activated your core (it means your back is doing the work for you). Hope this helps! ❤
This was the workout I've always needed! More deep core workouts please!!
First exercise after warm up - unable to hear jo’s instructions because of BG music. I think something related to breath. Unable to continue full video without proper instructions. Sorry.
Well I’m new to this space and adventure. I have to say, before my son woke up, I was 22:35 into it and I thought: oh wow, I actually would have continued this workout! I’m convinced this might be the workout I need to jumpstart my way out of this depression funk.
Hope you are doing well 💪
Hello, I am late to this workout. I am 2.5 years postpartum. Can I still cure my diastasis recti with these exercises? Please reply😢
I just started alpng my kid is three, still effective. Dont worry sis
PLEASE do more of these!! It’s so hard to find good DR videos. The way yours is structured is so nice I’ve been waiting for you to make a DR video and I’m so glad you did
I’m not a mom but I have been wanting to work on my core and these deep core exercises is exactly what I’ve been looking for! I absolutely love this! Please do more video like this 😊. I will be doing this one a few times through the week.
Thank you! I'm not a mom either and I was looking for a comment to see if anyone else that does not have kids is doing this. I'm thinking about trying this work out because I have not train my core/abs in a lonnnnngg while. 😮 So maybe this could benefit me. ❤️😁
@@queencupcake09 I’m glad to not be alone with this hahahaha . It’s one of my favorites and I believe it’s helping.
I couldn't do all the exercises of beginner part 😢 my post partum body is so heavy but I will show up again and again until I do the whole video 💪
Hi ladies I’m currently 5 months postpartum and quickly approaching my 6 month on 6/26/24 I’m just now finding this video tonight is day 1. I haven’t been working out since high school before I had babies. I guess I got lazy after my 2nd and 3rd truth is I barely have time to exercise at the gym. And when I did it was AMAZING! I’m 27 I’ll be 28 07/12/2024 I’m trying to get my stomach at least to not have this C-section pouch still. I am going to try to stay with it and get there wish me luck ladies
Please update if you keep up with it! Just found this video today. I'll be 32 on Aug 5 2024. I have 3 kids and I'm ready for a flat tummy again. I'm going to start doing this at least 4 times a week. Good luck to you mama! And happy birthday to you!
Hi cancer sister! My birthday is also July 12th & I’m 5 months postpartum! I had two babies back to back & feel you on it being hard to get to the gym when we have babies! but we got this! keep us updated
Aww, your birthday is tomorrow (made this comment on 7/11/24)! Happy birthday to you!!!! 🥳🎉
Are you still doing this workout? How are the results going?
I don’t have a DR yet this workout is great! I honestly didn’t feel anything after the workout but BOYYYY when I woke up the next day, MY MUSCLES ARE SORE 😭😭😭😭 thank you for this!
Hello from Switzerland. I'm 50 years old and I've been making the videos with Jo for 1 month. I already have minus 3 kilos and just feel completely happy. I'm looking forward to more great videos, I would also like to mention that the music is always absolutely brilliant. Greetings to all.
I had three babies in 3 years and never put myself first to find time to fix this issue. Though mine is minor, I still see improvement. Could really feel exactly where we're targeting. Your workouts are so fun and uplifting! Thanks, Jo!
Is this recommended for the mommy pooch after c section?
This was good I felt it in my core but did anybody else feel it in their thighs? Also please Jo make more videos like this it was greatly needed. Your workouts help me all the time ❤
I did! My thighs were on fire by the end.
DO YOU KEEP YOU KEEP YOUR CORE ENGAGED THROUGHOUT THIS??
I am neither a mummy nor anyone having belly bulge, but!! But!!! But!! Listen to me ladies!!!!! I’ve doing this since last 5 days no I am seeing a drastic change in my core strength, it’s been more tighter. I use to wear a 30 size jeans but now I am wearing a 28❤❤❤❤❤❤❤
Congratulations!!! Keep it pushing! I’m going to start this workout soon 🫶🏾 I just need help in core strength and engaging my core the right way when I workout. Hopefully you got the result you wanted!
Wow I’m… im gonna cry ❤
Your videos lately have been getting right to all my issues 😊
I feel so seen 🤗
Hi! Just wondering how often you would recommend doing this workout for? Thank you ❤❤
Thank you!
I lost 30 pounds in 3 months. I was very consistent with my workouts, which was the real reason I never managed to lose weight before. But your workouts are always so much fun. I added some leg workouts and ab workouts every few days. I am also doing IF, and I am on a low-carb, high protein diet! I still have some pounds to lose but I am so close to my goal. Thank you!! You are an amazing person.
Hi are you only do at home videos? If so how many do you do?
@@gigglekeyon Hi, yes I only work out at home. I try to do one every day even if it's a 20-min video but most of the time I did 4 times a week- up to an hour following different videos.
@@gigglekeyon Got to keep in mind though, they are doing a low carb diet together with intermittent fasting.. which can make a big difference in the speed you loose weight outside of doing consistent workouts. Diet is everything, they say with loosing weight it's 80% about diet and 20% about doing exercise.
I am 4 month postpartum after having 2 pregnancies back to back.
I currently have a 3 finger DR and a pretty messed up core in general (these pregnancies wreeeecked me)... I will start doing this video every day and see what the results are in a month!
Today is Day 1! 😃
Hey, how has the workouts been going for you? I’m 6 months PP and back to back pregnancies so thinking of doing this everyday or maybe 5 days on and 2 days off
Hey u completed 1 month what was the result
Any results mama?
Almost 11 months post-partum c-section with an apron belly. Going to give this one a shot😊. Today is day 1
How is it going so far? 😊
You got this!! Im just starting too
You've got this Mama! Right there with you! 🙌
Is it working for you?
If you do this, film yourself and tag @growwithjounified 🥳
Thanks so much Jo❤️❤️.
Omg I need this music 😊 where can I find it?
Hola, me sería de gran ayuda 🙏🏻que nos dijeras cuando inhalar o exhalar en los ejercicios, como por ejemplo el primero.
Gracias, me encantas🙂
Jo it hard for me to drink water . Can I drink tea in place of water
Jo it hard for me to drink water. Can I drink tea in place of water
Yay! Pregnant with my 5th🤰🏽 Can’t wait to do this postpartum!
Am I the only one who struggled with the side planks? 😭
Nope 😢
I am 9months postpartum and have DR. I have been doing this exercise since 3 weeks and I can already see the improvement . I am regaining my old strength and I had 3 finger spaces which seems to be now only 1. This is going to bey constant workout hopping to get rid of my mom pouch now🤞
I'm going to try this, Jo! Thanks!! After 3 Kiddos...DR has my midsection looking like I'm still pregnant at times.
This is seriously so good! I add it in at least once a week now and my abs are already so much better! I was finally able to do it without my tummy bulging out at all today! Thanks, Jo!
Has anyone who has more of something called an ‘apron belly’ do this ?? And is so, how were the results ? Thanks in advance!!
Hi, this is good but could you include some audio when to inhale and exhale cues
Exactly
Love the workouts just wish wish it had audio , so I can can have instruction. I struggled to know if I was doing the exercises correctly .
Thank you so much, Jo!! You are a Light in the world!! ☀️🙏🏻
I am so happy you posted this! I have been trying to work on this while pregnant and to have stuff postpartum, same with the PCOS videos
Hi!! Just wanted to ask you, are these exercises enough to get a flat tummy or do I need to do cardio workout too along with this? Plz advise! Thank You! Btw love doing these exercises, it’s been a week now since I started ❤
I need to have hernia repair surgery so i just seen the surgeon today who said i went from 3 finger diastasis opening to about 2 fingers and thats within a months time. I started following this video! 🙏🥰
So excited for this
Are you going to make a pelvic floor / dr playlist on your TH-cam channel
possibly!! will be working on creating and releasing more for sure
@@growwithjo hooray
Love this
So excited
@@growwithjocan u do these everyday and include ur pelvic floor strength on alt days
Did this one for the first time today. Here’s everything I love about it:
The colours. The generic best music, nothing cray. The two halves, easy and advanced. The breathing segments. The silent mouthing to the camera, no voice. The coming up preview. The solid cooldown. Perfect ab workout vid, Chefs kiss 😽👌
Also want to clarify, by no voice, I mean it helps me focus better. Like the intro and outro talking 🫶
Hello there!
Today I started this workout.
7 years passed since my c-sec. I've got the shelf :)
I'm an active person, doing trails, yoga, pilates etc but cannot handle the shelf.
I'll edit time to time.
Day 1: Aug 19 - 69.2 kg - shelf is about 97 cm
Oh my gosh, I searched "Grow with Jo diastasis recti" just TWO days ago and there were no results and tonight I see you uploaded this! Can't wait to do this workout!
My youngest is almost 9. Never too late to work on my core and fix my DR. First time here. Going to do this a few times a week! Thank you, Jo!
Hi Dear, I cannot thank u enough...for giving me a ray of hope..I used to workout before my babies, m a second time Mom while I had my first in my mid twenties n though it took time it was easier for me to heal my DR that I recovered quite easily from by doing bridges..but this time I had many complications.it was tough n I was way heavier..also my lower tummy grew way too outward ..I carried almost dat tummy even 6 months postpartum..before starting breathing exercises..well I HAD FOUR-FIVE FINGER GAP. It reduced to two finger gap and half a nail deep ...but I was stuck with two finger gap yet to close..n despite my efforts it was not happening. I needed to get rid of d bulge too..but d workouts available for diastis were too boring ..until I stumbled upon ua video n later got d assurance from beautiful mommies in d comment box..I CANT BELIEVE I HAVE ALREADY CLOSED 1 FINGER GAP IN THREE DAYS..U R AWESOME..d bulge is still dere..but I am now hopeful dat wud go to..but thanks dear..lots of love for making mine n a lot of ladies' life easier.❤️❤️❤️
Oh my gosh. I'm so glad you've done this. I'm 8 months post c section so probably a vit late doing this but I am definitely doing this. Thank you so, so much ❤❤❤
6 weeks postpartum today! I did the (beginner) part of this video! So proud of myself!
@@nadak3187 how are you now?
Finally trying this 16 months postpartum lol. I love you workouts, especially the music. It really keeps me going. Thank you!
This is my 1st postpartum workout. I had no idea where to start and found your video. This helped so much and was easy to follow. Thank you!!!
I’m having a hard time following the breathing stuff with music instead of talking
نريدك ان تفعلي الترجمه العربيه ارجوكي 😢
Please
For the Arabic language, refer to this video

I love you Jo! I've never been more motivated to get up every day and exercise until I found your channel. I feel so good. Thank you so much for being here! ❤
Couldn’t even do 90% of these exercises, that’s how bad my core is after a c section. And i’m 1 year PP
Wear a tummy belt and do it. Helps a lot.
Thank you! I did my kidney donation almost 10 months ago and just couldn’t move that lower belly after the”C” section to remove the kidney. This will definitely be staying in the toolbox 🙋🏼♀️❤🇨🇦
Can't wait...😆😆
very hard to get back in shape after two C-sections...even after a year and a half of working out...
Thank you❤ i was doing it and i was crying. Not how hard it is phisically, but mentally so hard to get what you have lost. Thank you so much for your workouts ❤❤❤
Is it too late for me to benefit from this work out ? I have a 21 year old and a 16 year old 🙈
I’m doing it and my eldest is 16 so I have everything crossed 🤞🏻
It’s never too late! You got this mama
@@yourstruly5159 thank you 😊 🫶
You should also guide on breathe work with every move, it’ll be helpful.
This is excellent! Exactly what I was looking for. 💜
What I don't get is when I'm meant to be holding my stomach in/ tensing. Otherwise there isn't a point of doing the exercises as they won't hit the right muscle group :(
I have done this for 3 days and my DR has gone from 3 finger separation to 1.5!!! Thank you for making this video❤️
3 days????!!!! Wow! That’s amazing!
I have a question. Any idea how many reps and set do I have to do this?
What do you mean by finger separation? I am a 2 Times c-section mom as well and have that baby pooch. Will it work for me?
@@Gtg356 it’s the amount of fingers you can place between the separated ab muscles. Google it or ask your doctor.
I have always had a decent core but I've just had my fourth baby and I found this work out really difficult. Is it harder to manage depending how recently you gave birth. My baby is 12 weeks.???
The commercials are in the worst possible moments of the video. But other than that i liked the excercises. The commercials were just distracting and getting me out of the flow
This is what I've been waiting for. I love doing your videos and now I have the one I've been looking for.
Not Jo inspiring me to work my core!!! I've had 3 c-sections and I haven't bounced back from my last. I absolutely hate such exercises normally but I just completed this and I feel amaing. THANK YOU!!
Just did half of it .... And it is not my forte that's for sure😅
I have only did the first half
Of this workout and started to feel nauseous. Not sure if that is a good
Sign.
I have just started working out again after years. I did not
Compete the video but I'm hoping I can work my way up to it.
I couldn’t do some of these workouts I hope I still have some good results! I still tried every workout for about 10-15 secs before I gave up and realized it was too much. I feel the burn! Great workout 🎉🎉
Girl!!! I just had baby #3 but my first c-section. You are right in time because I was cleared to get back to normal last week. Excited to get started
Got my waist from 41 to 35🥰love you jo
Thank God for this abundance of money he has given you Amen and amen 🙏
Whew! This work out is the only AB work out I've done that had me literally pouring with sweat. Wow! Great job Jo💪💪
commenting to come back to this 😊
This is perfect especially on those in between days where I don't want to do a full-body workout but still want to get moving and my abs is always the main focus for me so this is great. Thank you for making a channel that focuses everything woman. ❤️
This is amazing core work-out! I really love your work-outs because they're doable and I feel great after!
I’ve been searching for a good work that I can follow to help heal my core. And this definitely has helped me get back into the groove of working out after being 8 and half months postpartum
I'm about the same PP...ill be 9 months PP on the 28th. We got this! I'm so glad she came out with this video, much needed!
I have not had children, but the core needs work! Let's have a crack at it!
My son is exactly 3 weeks today. I had a csection so I will wait til the 6 weeks healing period before I work out. I cant wait to do grow with jo's dance parties & this!.