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Postpartum Fitness: A Postpartum Workout for Diastasis Recti and Incontinence

My experience with postpartum fitness, and postpartum workouts that work and don’t work. This postpartum workout is meant for improving diastasis recti and incontinence while helping postpartum moms achieve results they may not have thought possible again!

“This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and Natalie Hodson, but all my opinions are my own. #pmedia #abscorepelvicfloor  http://my-disclosur.es/OBsstV

I feel like I’ve heard so many moms say that after having a baby your body is never the same that’s it’s almost a cliché, and one I started to tell myself as I’ve had certain postpartum changes that I never expected!

If you’ve been around these parts for a while you know I’m a big fan of running, it’s been how I’ve managed stress, anxiety, PCOS, endocrine issues, and weight for years. One of my most popular posts is Tips for Running Your First Marathon, and I loved sharing on Instagram and pregnancy update posts that I ran through the first half of my pregnancy and kept walking up until the day I delivered.

Postpartum Workout

I gave myself the six weeks for doctor’s clearance to work out after delivery, and I even tried to run the second I got home after that doctor’s clearance. It was a rough experience, but I told myself I’d plow through. It was no surprise to me that I received a number of emails asking me to write a post about running postpartum, and I had to clench my teeth just hoping I could one day write that post! Oh, how I wish I’d been doing the new workout I’ve been doing now back then!

The more I tried to run, the more difficulties I was seeing in ways I never thought possible. Namely, it was so uncomfortable running while nursing a baby with his dad’s metabolism (note ALWAYS hungry) and feeling like a cow trying to sprint uncomfortably. But as nursing ended and I was able to fit in more running, I noticed another issue. IIt’s pretty embarrassing to admit you have it. But I think more moms need to be open and talk about, and that’s incontinence.

I seriously couldn’t go more than a mile before I’d feel like I was going to wet my pants, and two miles meant I may even leak. I became astutely aware why all moms joke about jumping on the tramp, jumping jacks, or an intense workout making them want to wet their pants.

Postpartum Diastasis Recti workout.

I’d heard of some pretty invasive and intense medical procedures that are supposed to cure the problem. I kept thinking, is that the only answer? I kept wondering how some moms seem to run marathons and some can’t even laugh without peeing their pants at least a little. Most of all, I just kept hoping I’d get to me one of the former moms…eventually.

Diastasis Recti Workout

I’m so glad today I can share an inexpensive, healthy way to look at postpartum issues with your body like issues with diastasis recti (ab separation), and pelvic floor issues with incontinence like I’ve had.

The answer seemed to be the same answer that so many other health answers have- it’s all about diet and exercise, and in this case, it’s really about exercise and doing the right kind to retrain your muscles and body and improve!

Abs Core and Pelvic Floor review.

Last month I started Abs, Core & Pelvic Floor, a program that helps to heal Diastasis Recti, (also a cause of that “mommy pooch” in the lower abdomen), as well as incontinence related to pelvic floor weakness and dysfunction. Written by personal trainer Natalie Hodson and Dr. Monique Middlekauff – a specialist in pelvic floor dysfunction, is a 30-day program with lots of educational material to help the reader understand the causes of Diastasis Recti and how to heal it with exercises don’t have to be done at the gym! Do them from your floor at home when time provides!

A Postpartum Workout for Diastasis Recti.
Abs Core and Pelvic Floor Reviews

I have found a lot of at-home programs to get back in shape post-baby, but I also realized that none of them seemed to address the specific issues I’ve continued to have. The mom pooch has been a thing for me because of my lack of understanding of what to do to fix it among the other issues.

I really love that I’m going through this program and started seeing some improvements after only a couple of weeks! I had some minor Diastasis Recti, and each time I check there’s a little less space- wahoo! But most importantly to me, I’m making fewer trips to the bathroom and running about a mile and a half without an issue. I’ll take it! I’m confident a few more months/weeks and I’ll be back up six miles without even thinking about a bathroom break in no time.

Postpartum Fitness workout program.

I’ve been pretty open about trying for miracle baby #2 and my miscarriage. We’re remaining hopeful and I’ll continue to prepare if pregnancy happens. I’m so grateful for the knowledge that this program would be so helpful during pregnancy. But in the meantime I’m grateful for the strength I’m gaining, and for such an easy program to follow while my little guy follows me around.

Postpartum Fitness program.

So moms of the world here’s a natural way to fix those problems, and be sure to check out Natalie Hodson’s program so you can to get back to the body that you’re more used to, and to run and sneeze with a little more confidence!

Postpartum workout program from home: diastasis recti exercises plus heal the mom pooch workout! Plus it's an easy at-home workout!


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  1. This is a great post and just what I need. I suffered really badly with PND and anxiety and exercise and keeping healthy in the end has really helped me. You can read my story if your interested
    I am going to get this course as it is definitely something I want to work on, where can I purchase it?

  2. Did you notice much difference with your lower abdomen in terms of overall size and strength? I don’t have any problems with incontinence, but I do have a pretty severe pooch after 3 big babies! Even after my body has started to return to its natural shape (I’m 7 months postpartum) it doesn’t seem to be budging. Of course, this leaves me feeling self-conscious with my strange new proportions!

    I am NOT a runner, but I do love yoga and my kettlebells!

  3. I can’t seem to find the exercise. Is there a link I need to click on?

  4. Paige Flamm says:

    I need to try this! My abs are awful!