12 minute diastasis recti safe workout

by purelytwins

A diastasis recti safe workout for postpartum mums that only takes 12 minutes.

A diastasis recti safe workout for postpartum moms that only takes 12 minutes. Home workout for busy moms to get in shape at home.

Michelle and I had a great weekend. We have some more changes coming soon to the site. As you may have seen some already in terms of our blog layout, but we have a lot of behind the scenes work that still needs to happen. We can’t wait for it to be all done and share everything with you guys. In the meantime we are staying active as much as we can. The weather has been extremely cold here so to be honest we haven’t done much walking. We miss it. Today our area is getting some wintery mix tonight which means ice. We were supposed to get snow but looks like it is turning to be more ice less snow.  Not fun. We both have fallen before on black ice and really hurt ourselves, so ya we aren’t looking for to ice.

Looking for a workout to do when you are short on time? We got the perfect home workout that you can squeeze in anytime of the day that you have 12 minutes. I tend to mix it up when I workout. Sometimes I do it first thing before Madison wakes up, other times it’s during one of her naps, or while she is up watching me. It varies. Either way I make it a goal to get some form of activity in most days.

As moms and working professionals we have a lot on our plates and stressing about getting everything done. There never seems to be enough time? So today’s purely training workout is perfect as it only takes 12 minutes!

12 minute interval home workout for busy moms and it’s diastasis safe.

*Disclaimer: make sure to consult with your doctor before trying a new workout routine. If you feel any pain or discomfort whilst exercising, stop.

Let’s do this workout together!

Equipment:  dumbbells or kettlebell

Style of workout:   interval weight workout

Workout focus:  lower body – post partum safe (really anyone can do this workout – any fitness level)

Set Gymboss Interval Timer to 12 rounds of intervals of 10 sec rest and 50 sec work.

A diastasis recti safe workout for postpartum moms that only takes 12 minutes. Home workout for busy moms to get in shape at home.

12min-DR-workout-PT92  (Click to download your pdf)

If you want a specific program to follow and real time workouts I would suggest you try out our purely fit life club where I share more safe DR routines to do daily. 

We suggest for different fitness levels:

B-fits (beginner peeps) – Follow modifications from video. Use bodyweight or light weight. Omit the jumping in the jump squat shuffle.

A-fits (advanced peeps) –  Use moderately heavy weight. Go for speed.

Diastasis recti tip – Go slow. Focus on your breathing! Keep belly button in towards spine when exhaling. Use a light to moderately heavy weight. If you are feeling strong you can do the jumping in the squat jumps.


What if I don’t have diastasis recti or not a post partum mom, can I still do this workout?

Yes! This is a great workout for any busy lady!! You can make it your own by increasing the weights and intensity you bring to the workout!


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RFC February 17, 2015 - 11:45 am

Thanks for this workout! I’m 6 years pp (LOL) but I did just have umbilical hernia surgery a few days ago, as a result of a small DR due to pregnancy. I’m patiently waiting to ease back into workouts, and when I do, DR friendly routines will be a great starting point.

Sarah July 7, 2015 - 1:24 pm

Joined the 30 day challenge with you, and restarted it! LOVE these workouts!

purelytwins July 8, 2015 - 10:29 am

Glad to hear it!

Florence January 6, 2017 - 12:23 pm

Thank you for this tummy safe workout


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