Help heal your postpartum abdominal separation with this 18 minute class designed to strengthen your core after pregnancy. If you’ve been experiencing abdominal separation (aka diastasis recti), this post-baby workout is for you. It’s never too late to get your abs back in shape after a baby, but it’s a good idea to get started as soon as you can if possible.

The abdominal separation occurs through pregnancy and childbirth, when the muscles that bind the abdominal organs (the transverse abdominis) weaken.

These abdominal separation exercises are great to tone your core and get you looking great again. All these exercises are safe for mamas with diastasis recti and will help to heal your ab separation by working through the deep core muscles (transverse abdominus muscles).

It’s so important for women to rehab their core after pregnancy and it’s essential to know which exercises to avoid to cause further damage. Mamas need to avoid the wrong exercises and regularly practice the right exercises to heal the core area postpartum. This helps to restore both function and physical appearance to the core and pelvic floor.

The muscles of your core are your most powerful and important muscles, and they’re critical to the development of good posture and balance. Fortunately, core strength is almost entirely an issue of volume — the more you do it, the better you’ll get at it.

The best way to get strong is with a challenging routine that includes compound movements that work your entire body at once. This means you’ll engage your core muscles in a way that’s different than if you were lifting free weights in isolation, or if you were doing a set of crunches by yourself.

Each exercise below contains several variations that make it easier to do on your own as well as several ways to make it harder. By working each muscle group in multiple ways, you’ll get a greater bang for your buck, both in terms of how challenging the workout is and how long it takes to complete.

Practice these exercises to improve your core strength and flatten your stomach. Practice this workout 3-5 times a week for the best results. The exercises in this workout will help tone and tighten your abs in a safe way, ensuring you get great results. It’s essential to heal the core muscles after pregnancy in order to eliminate ‘mama pooch’ and get your body looking and functioning the best it can.