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10-minute Postpartum Ab Workout for Core Strength and Diastasis Recti Repair
Lauren Fitter•Processed: Mar 03, 2026
10-minute workout video. Core, Floor Exercise. targeting Core, Abs. low intensity. helps with Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout consists of a series of core-focused exercises aimed at postpartum individuals, emphasizing controlled movements to strengthen the abdominal region and improve overall core stability.
🏃 Guide
This workout is designed for postpartum individuals looking to strengthen their core and address diastasis recti. It provides a targeted approach to help regain abdominal strength and reduce the appearance of the 'mommy pooch'.
Benefits
Improved core strength
Enhanced abdominal tone
Step-by-Step Guide
1
Supine March
Lie on your back, knees over hips. Alternate tapping toes lightly to the ground while engaging your core. You should feel your lower abs working. Ensure your lower back stays pressed into the mat.
2
Reverse March
With knees over hips, lower one foot at a time while keeping your core tight. Feel the engagement in your lower abs. Maintain pressure in your lower back against the mat.
3
Double Bent Leg Lift
Lift both legs to 90 degrees and lower them slowly. Engage your core to prevent your lower back from lifting off the mat.
4
Bent Leg Lift to Leg Extension
From knees over hips, extend one leg out while bending the other. Control the movement and feel your abs working hard.
5
Straight Leg Drops
With legs raised, lower one leg at a time to tap the floor. Keep your core engaged and lower back pressed down.
6
Side Plank with Rotation
On your side, lift your body and rotate your arm to touch your back ribs. Engage your obliques and maintain a straight line from head to heels.
7
Bird Dog
On all fours, extend opposite arm and leg while keeping your core tight. Focus on balance and stability.
Safety Notes
Consult your physician before starting this workout, especially if you have had a C-section or any abdominal surgery.
Duration: 10m 54s
Difficulty: Easy
Intensity: Light
Suitable for: Light Activity level
Suitable Conditions
Normal People
Therapeutic Goals
Muscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Diastasis recti
Equipment Needed
🏋️ Yoga Mat
Primary Focus
💪 Core💪 Abs
Category
CoreFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#10 min#quick#short#Core#Floor Exercise#beginner#Yoga Mat#Abs#low