15 MIN Strong Core & Pelvic Floor Workout after birth - Diastasis Recti Save
This 15-minute abdominal workout strengthens your core and pelvic floor after birth – without any pressure, but with plenty of depth. Perfect if you want to reactivate your core and train your stomach in a flat and functional way – gently, safely, and effectively. Sally's Instagram: / fit.with.sally My Instagram: / patriciakraft 💡 Ideal from approximately 8 weeks after birth or after completing your recovery (with a doctor's approval). What to expect: • 15 min. of targeted abdominal and pelvic floor training • No equipment, no jumping • Ideal for moms with diastasis recti (adapted exercises) • Strengthening of the deep abdominal muscles (transversus) • Connecting breath, pelvic floor, and core 👶 This workout is for you if you want to find your center again—in the truest sense. 00:00 INTRO 00:26 DIAPHRAGMATIC BREATHING 01:16 PELVIC TILTS 02:06 DEAD BUGS 02:56 TOE TAPS 03:46 GLUTE BRIDGE 04:36 GLUTE BRIDGE HOLD 05:26 SIDE PLANK & CRUNCH R 06:16 HIP RAISES & ARM R 07:06 RAINBOW LEG R 07:56 SIDE PLANK & CRUNCH L 08:46 HIP RAISES & ARM L 09:36 RAINBOW LEG L 10:26 KNEE HOVER & STEPBACKS R&L 11:16 BIRD DOG PULSES R 12:06 BIRD DOG PULSES L 12:56 HIP CIRCLES R&L 13:46 CHILDREN POSE 14:26 YOU MADE IT [Advertisement] 📸Camera Equipment Camera: https://amzn.to/3auiV1K Lens: https://amzn.to/3vr88g5 Tripod: https://amzn.to/3resxno 🏋️♀️Training Equipment: https://kraftladen.com 💪 Training & Nutrition Plan: https://kraftladen.com ➡️ Subscribe to my channel for more motivation: https://bit.ly/37xmAdo 💌 Email: [email protected] Disclaimer: The presentations on the Patricia Kraft YouTube channel can only serve as examples for the viewer's individual application, as they are based on the performers' years of experience. The performers are generally not liable for any damages suffered by the viewer. The performer is not liable for damages resulting from the viewer's overconfidence. The viewer must obtain the consent of a qualified physician before actively participating in the respective performances in the videos. Regarding any dietary recommendations made by the performer to the viewer, the viewer must also obtain the consent of a qualified physician before using them. Thank you for watching, Your Patti 💕 #postpartumcore. #flatbellyafterbaby #pelvicfloorexercises
