PELVIC FLOOR & DIASTASIS RECTI WORKOUT | 12 MIN Daily (No Kegels)

If you still look a little pregnant months or even years after giving birth, this one is for you. This PELVIC FLOOR AND DIASTASIS RECTI WORKOUT trains both at the same time, because they are connected. A weak pelvic floor and an ab gap almost always come as a pair, and working on only one of them is why so many women feel stuck.

13 exercises, 45 seconds each with a short break in between. No kegels, no crunches, no equipment, just a mat. Do it daily if you can. Most women start to feel a difference after 4 to 6 weeks, and how long it takes depends on how big your gap is right now. And no, it is not too late. I have women closing their gap 10 and 16 years after giving birth.

I talk you through every single move, including when to breathe in and when to breathe out. That part matters more than people think, because your pelvic floor and your diaphragm work together. If you have been doing core exercises and nothing changed, the breathing is usually the missing piece.

WHY YOU WILL LOVE THIS ROUTINE
✅ Trains your pelvic floor and your diastasis recti together, not separately
✅ No kegels, no crunches, nothing that makes an ab gap worse
✅ Full breathing cues on every exercise, so you know you are doing it right
✅ No equipment, just a mat, and the last move brings you back up on your feet
✅ Works at any stage, 6 months or 16 years postpartum, and after a c section

GOOD TO KNOW BEFORE YOU START
If the side plank clamshell is too much, lie on your side and do a regular clamshell. Same muscles. And never push through anything that makes your belly dome or bulge outward. That is your sign to go smaller, not harder.

⏱ TIMESTAMPS
00:00 Intro
00:28 Pelvic Tilt
01:55 Glute Bridge
02:50 Single Leg Bridge
03:45 Heel Slides
04:40 Side Plank Clamshell (R)
05:35 Side Plank Clamshell (L)
06:30 Hand to Knee Press
07:25 High Bridge Pulses
08:20 Leg Circle (L)
09:15 Leg Circle (R)
10:10 Dead Bug
11:05 Leg Opener
12:00 Squat
12:47 Outro

💬 Tell me below: how long ago did you give birth, and is it the pelvic floor or the ab gap that bothers you more? I read every comment 💕

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CLOSE YOUR AB GAP 🤍
▶ Best Exercises To HEAL DIASTASIS RECTI, 13 min Workout: https://youtu.be/7Kd1ZocdFhM
▶ 10 MIN Daily DIASTASIS RECTI EXERCISES, Close Your Ab Gap: https://youtu.be/OesDOq_kTyw
▶ PREGNANCY SCIATICA PAIN Relief, Prenatal Stretches: https://youtu.be/5WAR2-dfa6c

FEEL GOOD IN YOUR BODY AGAIN 🔥
▶ 10 MIN LOVE HANDLES AND LOWER BELLY FAT, Standing Only: https://youtu.be/bxUB6WNcSEU
▶ 10 min POST WORKOUT STRETCH for Flexibility & Mobility: https://youtu.be/BGBXZHu7jBY

MY PROGRAMS & MORE 💪
▶ REBUILD, 8 Week Postpartum Program: https://www.fit-with-sally.com/rebuild-1
▶ BUILD & BURN Fitness Program: https://train.fit-with-sally.com/products/build-burn-fitness-program
▶ FREE 30 Day Workout Plan: https://bit.ly/fitwithsally-freeworkoutplan
▶ Meal Plan & Recipe Guide: https://train.fit-with-sally.com/products/meal-plan-recipe-guide
▶ Instagram: https://www.instagram.com/fit.with.sally

If you have an umbilical or abdominal hernia, had a c section in the last 8 weeks, or are currently pregnant, please check with your doctor or a pelvic floor physiotherapist before doing this routine. If you are pregnant, do my pregnancy core workout instead.

Disclaimer: When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. Please consult your physician before starting any exercise program.

#pelvicfloor #pelvicfloorexercises #diastasisrecti #diastasisrectiworkout #postpartum #postpartumworkout #mommypooch #corestrength #abgap #momlife #workoutforwomen #fitwithsally

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