Uploaded April 2025 | Updated September 2026, 2 weeks ago
This deep core and glute bridge workout is quick, effective, and diastasis recti-friendly! Strengthen your abs, tone your glutes, and support your lower back—all in one simple low-impact routine.
Whether you're newly postpartum or it's been 5, 10, even 20 years since your last baby, this quick workout is designed to help moms reconnect with their core and start building real strength from the inside out.
Every move in this workout targets your transverse abdominis (the deep core muscles) while also sculpting and lifting your booty—no crunches, no jumping, and no equipment required.
✅ Safe for diastasis recti
✅ Great for postpartum core recovery
✅ Strengthens pelvic floor and glutes
✅ Helps reduce low back pain
✅ Only 5 minutes long—perfect for busy moms!
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💪🏼 Mommy Tummy Fix Home Program (to heal diastasis recti and lose weight after pregnancy) - TRY IT FREE FOR 7 DAYS: mommytummyfix.com
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🚨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
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This workout is put together by a physical therapist 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: youtube.com/watch?v=4myP98rG6cc&t=1s
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 14-Day CORE Challenge: toneandtighten.ac-page.com/2025-14-day-challenge
🎧 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 Intro to workout
0:09 Comprehensive program to tighten tummy
0:35 Workout Begins
This deep core and glute bridge workout is quick, effective, and diastasis recti-friendly! Strengthen your abs, tone your glutes, and support your lower back—all in one simple low-impact routine.
Whether you're newly postpartum or it's been 5, 10, even 20 years since your last baby, this quick workout is designed to help moms reconnect with their core and start building real strength from the inside out.
Every move in this workout targets your transverse abdominis (the deep core muscles) while also sculpting and lifting your booty—no crunches, no jumping, and no equipment required.
✅ Safe for diastasis recti
✅ Great for postpartum core recovery
✅ Strengthens pelvic floor and glutes
✅ Helps reduce low back pain
✅ Only 5 minutes long—perfect for busy moms!
========================================
💪🏼 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 by a physical therapist 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: youtube.com/watch?v=4myP98rG6cc&t=1s
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 14-Day CORE Challenge: toneandtighten.ac-page.com/2025-14-day-challenge
🎧 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 Intro to workout
0:09 Comprehensive program to tighten tummy
0:35 Workout Begins
