12 minute diastasis recti safe workout

by purelytwins

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

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.

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

Comments are closed.

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