FREE Diastasis Recti Exercises 7 Day Challenge

diastasis recti postpartum health
FREE Diastasis Recti Exercises 7 Day Challenge

Diastasis Recti Exercises 7 Day FREE Challenge

Postpartum and Have Abdominal Separation? Or not sure if you had diastasis recti? Then this video series "7 Days of Diastasis Recti Exercises and Education" is for you.

This FREE series is loaded with more resources sent to you directly from our PregActive Founder, Kerryn Boyle.

After just 7 days you will feel more connected, balanced, and empowered as you start this journey to healing your diastasis recti and gaining the strength you deserve postpartum.


Starting Monday 7th of November we will send you one email per day for the 7 days of the challenge with a direct link to the workout video and further details on the theme of that day and why it's so important. Here are the 7 themes:

Day 1 Diastasis Recti Exercises

Diastasis Recti Exercises Day 1 - CONNECTION. It’s time to reconnect. There has been a significant change in the structure of your body through pregnancy as your body (and particularly your belly) grew in your pregnancy. And now, in this postpartum period, it’s all about reconnecting again. The start of this diastasis recti exercise challenge is not about hitting it hard. It's not about surface level. We are diving deep, to your core with these DR exercises.

Prevent Incontinence after Childbirth

Day 2 Diastasis Recti Exercises

Diastasis Recti Exercises Day 2 - INTEGRITY. Do you want a tummy pooch forever? Constantly hiding behind loose tops and high waisted pants. Or do you want the body confidence you deserve? Then these diastasis recti exercises are for you.

Today we use a scarf to wrap and ‘hug’ around the belly in each exercise to get a better understanding of that connection we spoke about yesterday. 1. Supine leg slides 2. Heel taps 3. Seated 4. Kneeling squats 5. All four kneeling


 Prevent Incontinence after Childbirth

Day 3 Diastasis Recti Exercises

Diastasis Recti Exercises Day 3 - POSTURE. Knowledge is great, but Applied Knowledge is even greater. You're not going to get results from doing an exercise session each day. You are going to get results if you MOVE in your day-to-day live with purpose and good posture. As you feed your baby, carry them, change their bum. As you sit, as you stand. How you hold yourself is how you portray yourself to the outside world. And today, it's shifting to a more positive stance. Lift your chest, soften your shoulders. Be tall. Be proud. Because, my girl, you've got this.

Day 4 Diastasis Recti Exercises

Diastasis Recti Exercises Day 4 - BALANCE. Your core is more than just your abs. It’s your centre, it’s what helps you to keep balance. And balance is an essential part of your progress to helping heal your abdominal separation. So today, let's get into these exercises: - Standing Romanian deadlifts - Courtesy squats - All four holds - Side plank

Prevent Incontinence after Childbirth



Day 5 Diastasis Recti Exercises

Diastasis Recti Exercises Day 5 - PROGRESSION. You will never regret taking it slow, but it’s also important to note when you feel ready to progress. Progress doesn’t need to be in leaps and bounds. Today I show you four exercises and their progressions. I don't expect you to be doing them all today. But I do expect you to listen to your body and only progress when it feels right for you. No doming or coning of the belly. Ensure you can regulate your Intra Abdominal Pressure (IAP).

Day 6 Diastasis Recti Exercises

Diastasis Recti Exercises Day 6 - REST. I can’t state enough how much stress itself will hold you back from achieving your fitness goals. As mothers we do a lot. We are constantly fighting off other’s opinions, peer pressure, social pressure, time pressures. We lack sleep, and often lack support. So today is a reminder that your progress will most likely not be a straight line upwards.



Day 7 Diastasis Recti Exercises

Diastasis Recti Exercises Day 7 - BOUNDARIES. Saying no can be more powerful than saying yes. Learning your boundaries is so important in your postpartum recovery, for you physically but also emotionally and mentally too. This is day 7 of the 7 day challenge, but it is not the end, it's only the beginning.

I did it, and so can you!

I've been there: you're busy, time poor, yet you know that your own health is important. You also might be a bit unsure on what's happening with your body and where you're at. This 7 Day at-home series of diastasis recti exercises is just what you need

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