16 minute post partum workout (diastasis recti safe)

by purelytwins

A safe low-impact bodyweight workout that is safe for women that have diastasis recti.


Hey beautiful purely fit friend!

We are here with a NEW purely training workout. The first workout for 2015 year! Yay! Happy dance 😉 #abouttime

Michelle and I are so happy to finally film a new workout for you. This workout is perfect for those like me who are suffering from an ab separation post pregnancy. Several of you requested for a diastasis recti safe workout and here it is. This is a low-impact workout making it a great routine to start doing a few times a week. I will be sharing more tips that I feel helped me with healing my diastasis soon.

Read more about my story of finding out I have diastasis recti here. I am 15 weeks post partum in this workout.

Even though this Purely training #89 is safe for diastasis recti indivdiuals, it’s also a great workout for everyone! All fitness levels can do this workout. Add in weights and lift leg in side plank to increase the challenge.

Remember crunches, sit-ups, pushups, press-ups and front planks make abdominal separation worse so avoid those if you have any separation. Once your gap is healed you can start to incorporate those moves, but still be careful at first!

I didn’t rush my journey back into post baby shape. I am enjoying my fitness journey at a slow and steady pace and mostly spending my time with Madison. She keeps me active 🙂

This is my third workout post partum and I feel I am starting to get stronger. I still have a small gap to close but each week is getting better. I feel by me taking my fitness journey slow has helped a lot with my diastasis recti healing. When I do any strength training I keep the weights light.  I am more and more hopeful that one day I will have a one finger gap! Getting closer each week.

16 minute interval body weight training workout that is safe for post partum moms

Let’s do this workout together!

Equipment:  none

Style of workout:   bodyweight workout

Workout focus:  full body – post partum safe

Set Gymboss Interval Timer to 24 rounds of intervals of 10 sec rest and 30 sec work.

Low-impact bodyweight home interval workout for post partum moms to build core muscles without hurting ab separation.

Side planks are safe to do if you have been doing other core reconditioning exercises to close your gap. You can modify side planks with supported side planks starting off until your strength builds up. Side planks are not a front loaded exercise, so safe to do with correct form and breathing.

This workout is safe for moms and ANYONE who is working on building back their strength through bodyweight movements. Also great for those that need workouts that are low-impact but still effective in gaining strength.


Go grab your workout buddy and come work out with us 🙂 

Here is your 16 minute low-impact interval workout breakdown.

Don’t forget to PIN this workout and come back to let us know how you liked this workout!

Remember to use hashtags #purelytwins #ptsisters so we can see you sweating it out to help inspire others to train hard and have fun while working out.

16 minute bodyweight post partum diastasis safe home interval workout purely training 89 with the purely twins

16-minute-bodyweight-postpartum-workout  (click to download your free workout printable)

We suggest for different fitness levels:

B-fits (beginner peeps) – Follow modifications from video.

A-fits (advanced peeps) – Follow recommendations in video for making side planks harder with lifting leg. Push yourself and limit your breaks. Use moderate to heavy weights for the walking squats and bridge. Go for speed.

Diastasis recti tip – Go slow. Focus on your breathing! Keep belly button in towards spine when exhaling. Start with supported side planks if you have a large gap and over time you can progress the move when your core feels stronger.

A great 16 minute home workout that uses your own body to build muscle and strength while having fun doing it.

Interval bodyweight routine that’s low-impact to get you moving again.  No excuses 🙂

*disclaimer: make sure to consult with your doctor before trying a new workout routine.

Click here to watch workout on youtube

And if you enjoyed this workout and want to do it with us in REAL TIME – click here to become a purely fit sister. Come join our purely fit life family.  As your online coaches and workout buddies we promise to challenge and encourage YOU to reach your very best in ALL parts of life! You can join at any time and cancel any time. Inside our online club Lori has a few other great diastasis recti safe exercises that she does daily to keep closing her gap!

Here are more post partum diastasis recti safe workouts that I have done over these past few weeks (keep the weights low-moderate).

15 minute AMRAP Give Thanks workout

16 minute full body blast 

Need tips to heal your diastasis recti or want to prevent it during pregnancy? CLICK HERE

If you liked and enjoyed this workout, it would mean so much to us if you shared it! Thank you!

NEW blog signature-01



So happy to be working out together again!

Workout outfit : Snowflake workout tanks from Raw Threads

Disclosure: In order to support our blogging activities, we may receive monetary compensation for our recommendations and/or links to any products from this blog. Please note, we only endorse products that are in alignment with Purely Twins values and we believe would benefit our readers.  Some posts may have affiliate links, which means if you buy something through these links, Purely Twins gets a small percentage at no extra cost to you. We appreciate the support as it helps keep Purely Twins going!


Lori and Michelle

If you’re new to Purely Twins join our tribe and get updates:

Pinterest – purelytwins

Instagram – @purelytwins and @purelytwinsfitness

Snapchat – loriandmichelle

Youtube – purelytwins and pure2rawtwins

Facebook – purelytwins

Please note that affiliate links may pop up on PT occasionally. When you click and purchase we receive a small percentage. This allows us to keep blogging! We greatly appreciate your support!



You may also like


Liz @ I Heart Vegetables January 12, 2015 - 9:55 am

MY sister in law just had a baby so I’ll have to send her this! I’m sure she’d love it!

purelytwins January 12, 2015 - 2:08 pm

thanks Liz hugs

K January 12, 2015 - 12:04 pm

Awesome you guys!! Those leg warmers are super cute…

purelytwins January 12, 2015 - 2:08 pm

thank you!

Brittany @ Delights and Delectables January 13, 2015 - 7:21 am

I love your leg warmers!!! Where did you find those?

purelytwins January 13, 2015 - 9:02 am

thanks girl! we got them off Amazon 🙂 – Amazon has everything LOL

Kara August 29, 2018 - 2:25 pm

Where’s the workout?


Leave a Comment

* By using this form you agree with the storage and handling of your data by this website.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More