Uploaded May 2025 | Updated September 2026, 2 weeks ago
This gentle Pilates-style ab workout is perfect for postpartum moms, beginners, or anyone healing from diastasis recti. In just 10 minutes, we’ll walk through core-safe exercises that strengthen your deep core muscles and help flatten your tummy—without any crunches, sit-ups, or planks!
This exact style of movement helped me heal my ab separation and tighten up the lingering belly pooch I had after four babies. These exercises target the transverse abdominis, glutes, and pelvic floor in a safe, effective way. All you need is your body and a yoga mat!
✨ What You’ll Do:
✔️ 10 exercises (45 seconds each, 15 seconds transition)
✔️ Safe for diastasis recti & postpartum recovery
✔️ Focused on deep core engagement and stability
✔️ No equipment needed – low-impact & beginner-friendly
Exercises Include:
– Belly Breathing Core Activation
– 90/90 Core Press
– Glute Bridge Marches
– Single Leg Lowers
– Butterfly Bridge
– Kneeling Obliques
– TVA Activation on All Fours
– Bird Dog Hold
...and more!
💛 These low-impact ab exercises are safe to do EVERYDAY and will help you rebuild your core from the inside out. Stick with it, mama—consistency is key!
========================================
💪🏼 Mommy Tummy Fix Home Program (to heal diastasis recti and lose weight after pregnancy) - TRY IT FREE FOR 7 DAYS: mommytummyfix.com
========================================
🚨SUBSCRIBE TO OUR CHANNEL for more FREE workouts: youtube.com/channel/UCUt7AvUg-2cC9vcp_gwmWRA
🔗 Download the FREE 14-DAY Diastasis Recti CHALLENGE: toneandtighten.ac-page.com/2025-14-day-challenge
▶️ 1 Minute SELF-TEST for DIASTASIS RECTI (every mom should check for this!): youtu.be/rwhi1GoloEU?si=oUQpnmI7eyx3pYS0
=========================================
This workout is put together to help you increase postpartum core strength, close your ab separation, and help you look and feel your best!
🤰 What exercises are safe to do after pregnancy? youtube.com/watch?v=FUhmdbE8Tec&t=0s
👉 MORE CORE WORKOUTS TO TRY:
5 MIN Deep Core Workout: youtu.be/x0zwF-u1s0Q
7 MIN Deep Core Workout: youtu.be/glGAaxl7h34?si=dGWOtv9bHmxklhzr
8 MIN Standing Core Workout: youtu.be/oCYH4RL2fx4
10 MIN Deep Core Workout: youtu.be/6ZS9Ph3Vb84?si=zwl2-Q8jMlvQj9Fb
20 MIN Deep Core Workout: youtube.com/watch?v=pD_3sclNFS4&t=383s
=========================================
⭐ FAQ's:
► How soon can I start these exercises postpartum?
Every body and every pregnancy is so different (and so is every delivery!). Jared always recommends talking with your doctor or midwife before starting any exercise postpartum. Many times it's safe to start posterior pelvic tilt and belly breathing around 2 weeks postpartum, and then slowly work in the other exercises as it feels best for you. Go slow, give yourself grace, and recognize that it took 9 months to grow a child and it will take time to heal and rehab your body as well.
► How often should I do these exercises?
These exercises are safe to do everyday - in fact, Jared recommends 4-7 times a week to see the best results. The key is going to be consistency. The more frequently you can work your deep core, the faster it will become strong.
►How do I know if I have diastasis recti?
100% of women have DR at the end of their pregnancy, 2/3 of all women have DR at 6 weeks postpartum and 1/3 of all women have DR 1 year after their baby is born. Here is a test you can do on yourself to check: youtube.com/watch?v=XleoCnW0hOo&t=0s
► My youngest baby is now 10 years old (or older!) Will these exercises still work for me?
YES. You can still heal diastasis recti, even if it's been years since you had a baby. Core strength is CRUCIAL for everyone (men and women), but especially postpartum women, regardless of how long it's been since you had your baby.
=========================================
RESOURCES:
💪🏼 Mommy Tummy Fix Home Program: mommytummyfix.com
💥 FREE 10K Steps a Day Challenge: mommytummyfix.com/10k
🎧 Moms on the Rise PODCAST: pod.link/1687539076
INSTAGRAM | instagram.com/mommytummyfix
FACEBOOK | facebook.com/mommytummyfix
TIKTOK | tiktok.com/@mommytummyfix
WEBSITE | tone-and-tighten.com
AMAZON STORE | amazon.com/shop/toneandtighten
Jared's other YouTube Channel | youtube.com/@toneandtighten
WORKOUT REFERENCE POINTS:
0:00 Welcome to the workout!
0:24 Mommy Tummy Fix - Try it for free!
0:39 Workout Begins
This gentle Pilates-style ab workout is perfect for postpartum moms, beginners, or anyone healing from diastasis recti. In just 10 minutes, we’ll walk through core-safe exercises that strengthen your deep core muscles and help flatten your tummy—without any crunches, sit-ups, or planks!
This exact style of movement helped me heal my ab separation and tighten up the lingering belly pooch I had after four babies. These exercises target the transverse abdominis, glutes, and pelvic floor in a safe, effective way. All you need is your body and a yoga mat!
✨ What You’ll Do:
✔️ 10 exercises (45 seconds each, 15 seconds transition)
✔️ Safe for diastasis recti & postpartum recovery
✔️ Focused on deep core engagement and stability
✔️ No equipment needed – low-impact & beginner-friendly
Exercises Include:
– Belly Breathing Core Activation
– 90/90 Core Press
– Glute Bridge Marches
– Single Leg Lowers
– Butterfly Bridge
– Kneeling Obliques
– TVA Activation on All Fours
– Bird Dog Hold
...and more!
💛 These low-impact ab exercises are safe to do EVERYDAY and will help you rebuild your core from the inside out. Stick with it, mama—consistency is key!
========================================
💪🏼 Mommy Tummy Fix Home Program (to heal diastasis recti and lose weight after pregnancy) - TRY IT FREE FOR 7 DAYS: mommytummyfix.com
========================================
🚨SUBSCRIBE TO OUR CHANNEL for more FREE workouts: youtube.com/channel/UCUt7AvUg-2cC9vcp_gwmWRA
🔗 Download the FREE 14-DAY Diastasis Recti CHALLENGE: toneandtighten.ac-page.com/2025-14-day-challenge
▶️ 1 Minute SELF-TEST for DIASTASIS RECTI (every mom should check for this!): youtu.be/rwhi1GoloEU?si=oUQpnmI7eyx3pYS0
=========================================
This workout is put together to help you increase postpartum core strength, close your ab separation, and help you look and feel your best!
🤰 What exercises are safe to do after pregnancy? youtube.com/watch?v=FUhmdbE8Tec&t=0s
👉 MORE CORE WORKOUTS TO TRY:
5 MIN Deep Core Workout: youtu.be/x0zwF-u1s0Q
7 MIN Deep Core Workout: youtu.be/glGAaxl7h34?si=dGWOtv9bHmxklhzr
8 MIN Standing Core Workout: youtu.be/oCYH4RL2fx4
10 MIN Deep Core Workout: youtu.be/6ZS9Ph3Vb84?si=zwl2-Q8jMlvQj9Fb
20 MIN Deep Core Workout: youtube.com/watch?v=pD_3sclNFS4&t=383s
=========================================
⭐ FAQ's:
► How soon can I start these exercises postpartum?
Every body and every pregnancy is so different (and so is every delivery!). Jared always recommends talking with your doctor or midwife before starting any exercise postpartum. Many times it's safe to start posterior pelvic tilt and belly breathing around 2 weeks postpartum, and then slowly work in the other exercises as it feels best for you. Go slow, give yourself grace, and recognize that it took 9 months to grow a child and it will take time to heal and rehab your body as well.
► How often should I do these exercises?
These exercises are safe to do everyday - in fact, Jared recommends 4-7 times a week to see the best results. The key is going to be consistency. The more frequently you can work your deep core, the faster it will become strong.
►How do I know if I have diastasis recti?
100% of women have DR at the end of their pregnancy, 2/3 of all women have DR at 6 weeks postpartum and 1/3 of all women have DR 1 year after their baby is born. Here is a test you can do on yourself to check: youtube.com/watch?v=XleoCnW0hOo&t=0s
► My youngest baby is now 10 years old (or older!) Will these exercises still work for me?
YES. You can still heal diastasis recti, even if it's been years since you had a baby. Core strength is CRUCIAL for everyone (men and women), but especially postpartum women, regardless of how long it's been since you had your baby.
=========================================
RESOURCES:
💪🏼 Mommy Tummy Fix Home Program: mommytummyfix.com
💥 FREE 10K Steps a Day Challenge: mommytummyfix.com/10k
🎧 Moms on the Rise PODCAST: pod.link/1687539076
INSTAGRAM | instagram.com/mommytummyfix
FACEBOOK | facebook.com/mommytummyfix
TIKTOK | tiktok.com/@mommytummyfix
WEBSITE | tone-and-tighten.com
AMAZON STORE | amazon.com/shop/toneandtighten
Jared's other YouTube Channel | youtube.com/@toneandtighten
WORKOUT REFERENCE POINTS:
0:00 Welcome to the workout!
0:24 Mommy Tummy Fix - Try it for free!
0:39 Workout Begins
