Uploaded April 2025 | Updated September 2026, 2 weeks ago
🚨 FLATTEN YOUR BELLY FROM A CHAIR! 🚨 This is a 5-minute deep core and pelvic floor workout you can do seated—no crunches, no planks, and totally diastasis recti–friendly!
These simple exercises are perfect to do at work while sitting at a desk, while you watch a show, or even while your little ones eat a meal or play.
RESISTANCE BAND I USED: amzn.to/4l4n12H
💪 Strengthen your deep core and pelvic floor while sitting with these simple but effective moves:
✅ Knee Raises with Arms Overhead
✅ In and Outs
✅ Slow Kick Outs
✅ Resistance Band Marches
✅ Resistance Band Abductions
✅ Ball Squeezes
Whether you're postpartum, dealing with diastasis recti, or just looking for a safe and effective way to build core strength, this workout is perfect for you. No fancy equipment needed—just a chair and (optionally) a resistance band or small ball!
🎯 WHY THIS WORKS:
These moves target your transverse abdominis (your deep core muscle), strengthen your pelvic floor, and help improve core engagement—so you can heal, strengthen, and feel more confident in your body!
💬 Let me know in the comments—did you feel the burn?!
========================================
🔥 Want a full postpartum core rehab plan? Check out The Mommy Tummy Fix here 👉 mommytummyfix.com
========================================
❓ Not sure if you have diastasis recti? Here's a quick 60 second self-test: youtube.com/watch?v=rwhi1GoloEU&t=15s
🚨 SUBSCRIBE TO OUR CHANNEL for more FREE workouts for MOMS: youtube.com/channel/UCUt7AvUg-2cC9vcp_gwmWRA
=========================================
⭐️ MORE CORE WORKOUTS TO TRY:
✔️ 10 Minute Standing Abs: youtube.com/watch?v=qUCv6u1j614&t=0s
✔️ 20 Minute Diastasis Recti Workout: youtube.com/watch?v=zz4VTNJmfjs&t=76s
✔️ 6 Min Dumbbell Dead Bug Workout: youtu.be/Bfy54RSVWxE
✔️ 6 Advanced Deep Core Exercises: youtu.be/vjyPhVSuQoM
=========================================
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 quick test you can do on yourself to see if you have diastasis recti: youtube.com/watch?v=rwhi1GoloEU&t=0s
=========================================
KEEP UP WITH US HERE:
💪🏼 Mommy Tummy Fix Home Program: mommytummyfix.com
💥14-Day CORE Challenge: toneandtighten.ac-page.com/2025-14-day-challenge
🎧 Moms on the Rise PODCAST: pod.link/1687539076
📗 Camille’s favorite books: amzn.to/3Vhz2GW
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
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Workout Reference Points:
0:00 Welcome!
0:23 What You Need For This Workout
0:44 Complete Postpartum Program
1:11 Workout Begins
#DiastasisRecti #PostpartumWorkout #PelvicFloor #CoreWorkout #MommyTummyFix
🚨 FLATTEN YOUR BELLY FROM A CHAIR! 🚨 This is a 5-minute deep core and pelvic floor workout you can do seated—no crunches, no planks, and totally diastasis recti–friendly!
These simple exercises are perfect to do at work while sitting at a desk, while you watch a show, or even while your little ones eat a meal or play.
RESISTANCE BAND I USED: amzn.to/4l4n12H
💪 Strengthen your deep core and pelvic floor while sitting with these simple but effective moves:
✅ Knee Raises with Arms Overhead
✅ In and Outs
✅ Slow Kick Outs
✅ Resistance Band Marches
✅ Resistance Band Abductions
✅ Ball Squeezes
Whether you're postpartum, dealing with diastasis recti, or just looking for a safe and effective way to build core strength, this workout is perfect for you. No fancy equipment needed—just a chair and (optionally) a resistance band or small ball!
🎯 WHY THIS WORKS:
These moves target your transverse abdominis (your deep core muscle), strengthen your pelvic floor, and help improve core engagement—so you can heal, strengthen, and feel more confident in your body!
💬 Let me know in the comments—did you feel the burn?!
========================================
🔥 Want a full postpartum core rehab plan? Check out The Mommy Tummy Fix here 👉 mommytummyfix.com
========================================
❓ Not sure if you have diastasis recti? Here's a quick 60 second self-test: youtube.com/watch?v=rwhi1GoloEU&t=15s
🚨 SUBSCRIBE TO OUR CHANNEL for more FREE workouts for MOMS: youtube.com/channel/UCUt7AvUg-2cC9vcp_gwmWRA
=========================================
⭐️ MORE CORE WORKOUTS TO TRY:
✔️ 10 Minute Standing Abs: youtube.com/watch?v=qUCv6u1j614&t=0s
✔️ 20 Minute Diastasis Recti Workout: youtube.com/watch?v=zz4VTNJmfjs&t=76s
✔️ 6 Min Dumbbell Dead Bug Workout: youtu.be/Bfy54RSVWxE
✔️ 6 Advanced Deep Core Exercises: youtu.be/vjyPhVSuQoM
=========================================
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 quick test you can do on yourself to see if you have diastasis recti: youtube.com/watch?v=rwhi1GoloEU&t=0s
=========================================
KEEP UP WITH US HERE:
💪🏼 Mommy Tummy Fix Home Program: mommytummyfix.com
💥14-Day CORE Challenge: toneandtighten.ac-page.com/2025-14-day-challenge
🎧 Moms on the Rise PODCAST: pod.link/1687539076
📗 Camille’s favorite books: amzn.to/3Vhz2GW
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
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Workout Reference Points:
0:00 Welcome!
0:23 What You Need For This Workout
0:44 Complete Postpartum Program
1:11 Workout Begins
#DiastasisRecti #PostpartumWorkout #PelvicFloor #CoreWorkout #MommyTummyFix
