Postnatal HIIT with Diastasis Recti Exercises After Pregnancy

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Postnatal HIIT with Diastasis Recti Exercises After Pregnancy

Рет қаралды 139,093

4 жыл бұрын

Postnatal HIIT with Diastasis Recti Exercises After Pregnancy. This 30-minute postnatal HIIT workout and diastasis recti workout is designed for when you are cleared for exercise after pregnancy.
Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety.
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: bit.ly/2mjlsF5
---- "THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP"
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More free resources:
---- "THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT" with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
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---- "HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY"
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---- "THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR"
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----Pregnancy Yoga Cards
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----Pregnancy Meal Plan
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Jessica Pumple is a certified bariatric and diabetes educator, dietitian and pre & postnatal fitness instructor helping pregnant and postpartum moms since 2004. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you the more of the videos you enjoy!
Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
#postnatalhiit #postnatalhiitworkout #diastasisrectiexercisesafterpregnancy

Пікірлер: 130

@LiveLikeAlex 4 жыл бұрын

I had my daughter a year ago and had a 4 finger diastasis recti gap. I also put on 50 pounds during my pregnancy. Your hiit workouts along with a healthy diet helped me lose 20 pounds so far. I’ve been feeling so confident in my own skin. Your diastasis workouts are better than the ones I did in physical therapy too. I have just a 1 finger gap now!

@PregnancyandPostpartumTV 4 жыл бұрын

Alex Hi Alex! I’m so happy you’ve been able to heal your gap and you are feeling confident in your skin! You are the one who has put in all the hard work 🙌 Thank you for taking the time to let me know. It really means so much to me 💕

@spop5715 4 жыл бұрын

How often did you do these exercises? What sort of healthy diet did you go on? I’m suffering with a 4 finger gap and 45 lbs extra weight any sort of help would be appreciated,

@LiveLikeAlex 4 жыл бұрын

Spo P sorry I’m so late in responding! I do them about every other day and I just started eating at home as often as I could. I started baking my own desserts with healthier substitutions as well as controlling my portions. I didn’t cut out anything specific either. For example, I still eat bread with Nutella, but I make my own Nutella and make sure to eat whole wheat breads. I hope that helps!

@imranakhan4079 3 жыл бұрын

Wow..I am impressed...this gives me motivation ....

@junywino 3 жыл бұрын

This is a long overdue review. Six weeks postpartum, I’ve been following this video 3-5 times a week for about six months now. Postnatal or not, female or male, this is for everyone. It’s a short but effective workout that works out the whole body safely. Thanks and keep up the good work Jessica!

@georginastickels5642 3 жыл бұрын

I started following your videos while I was pregnant (with gestational diabetes to boot - oof!) and have really enjoyed using them as part of my 'getting back in shape' efforts now that my little man has arrived. He's now 4 months old (yesterday!) and I weigh 3lbs less than I did before I got pregnant. I've still got a long way to go, strengthwise, so am planning to keep it up. So please keep 'em coming!

@dillp2267 2 жыл бұрын

Great workout! I’m a mom of 4. I didn’t know I had DR and used to do the wrong hiit workouts for years. Lost weight but definitely had coning in my stomach. My last child is now 3. These exercises feel just as effective! Thank you so much for sharing. I just need to stick with it!

@murjer1 2 жыл бұрын

Had my first baby 8 months ago and am just starting to work out again. This work out is AMAZING and helping me feel strong and heal my diastasis recti. I love all your videos. Thank you for what you do!

@dressmaking 4 жыл бұрын

Really appreciate the DR friendly modifications in this follow along workout! It’s hard to find HIIT workouts that include them. Thank you so much!

@PregnancyandPostpartumTV 4 жыл бұрын

Yes! I found it hard to find them too after my last baby ... so happy they are helpful :)

@finuyasir4033 4 жыл бұрын

V true..

@preciousbee 2 жыл бұрын

I’m almost three months postpartum and I wasn’t diagnosed with DR- but I self assessed and with the help of Google, I’m 100% sure I have it. I was so active prior to pregnancy and I’m ready to ease back into an active lifestyle. Thank you for this. I’m gonna start today.

@PoojaPatel-dm7hk 3 жыл бұрын

I do your postpartum workout everyday. You are amazing. Keep making videos like this.🥰

@kirakrejci2628 3 жыл бұрын

perfect length! Love this style and time frame for postnatal workout! thanks

@Sabrina-ec1qd 4 жыл бұрын

One of my favorites! These are perfect for getting back into shape after having a baby. Thanks for making them

@PregnancyandPostpartumTV 4 жыл бұрын

Thanks, Sabrina! So happy you are enjoying them!

@maddykenney7395 3 жыл бұрын

This video is helping me lose my last 10 baby lbs after gaining 55lbs in pregnancy, along with healing my diastasis recti gap! Thank you

@limamorikawa9975 3 жыл бұрын

Love this! Thank you so much!

@loukoucelinedaliakouame2186 3 жыл бұрын

Thank you Jessica. That was amazing 😍❤️💖.

@AubreyTheMomLady 2 жыл бұрын

Thank you so much! I really can feel how these gently work the area of my diastasis recti.

@skarlet0 Жыл бұрын

Amazing class! Thank you! ❤

@lynnesorenson9958 4 жыл бұрын

Loved this workout!! Thanks so much!

@PregnancyandPostpartumTV 4 жыл бұрын

Lynne Sorenson So happy you liked it! Thanks for letting me know 🙌 Makes my day :) Hope you are having a great week!

@janab6515 4 жыл бұрын

Amazing workout, thank you!

@PregnancyandPostpartumTV 4 жыл бұрын

You are so welcome! Thanks for taking the time to let me know :)

@ridafatima9309 4 жыл бұрын

I'm 34 yrs and mother of 4. Had my twins back in Feb. I got umbilical hernia in my 2 pregnancy but Drs say that it's not bad and doesn't require surgery immediately, infact if I wear a binder, I might not need one. I also have distatis recti. You are a blessing for me coz I was looking for some resources and videos and I found about you. I did your course also and downloaded the resources. Have started doing the above workout routine daily and I love the fact that you also have for distatis recti and low impact on the side window. Thanks 😘

@PregnancyandPostpartumTV 4 жыл бұрын

So happy you are finding the resources helpful! You are a busy mama for sure! I will keep making more videos like these :) Thanks for taking the time to comment!

@zuzilegama4572 4 жыл бұрын

Woke up this morning and just decided to start making changes 3months postpartum. I have been walking with very mild running but experience some pain in my pelvic area...I just did your workout with some modifications and for the first time I am positive that I will see change. Thank you thank you thank you!

@uzaltasubba7291 4 жыл бұрын

I am 4 months postpartum n doing this from today so let’s hope for the best

@kristenpalynchuk9374 4 жыл бұрын

I gotta try out this video this week! thanks!

@PregnancyandPostpartumTV 4 жыл бұрын

Kristen Palynchuk Yay! Let me know how it goes 🙌

@mrskeppers1 4 жыл бұрын

This was such a blessing and very well done! I have had two losses with being pregnant a total of 9 months. I don't feel especially confident of the mommy tummy without being a mommy. :( I started doing HIIT hearing how great it was for me. Despite doing the PT exercises for diastasis recti, saw the bulging getting worse. Ugh. I knew I wasn't supposed to do crunches and situps but didn't know so much else in HIIT was off limits! It's tiring trying to constantly think of modifications. I was very frustrated and sad and glad to find your channel! So little help for postpartum out there!!!

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Kristinista, I'm so sorry for your losses. I can't imagine. Your losses would make the tummy extra hard to deal with too. I'm so glad that you are finding the videos helpful. You may have seen it, but I do have a small playlist of videos that avoid triggers for moms who's babies are no longer with them if that's helpful. kzfaq.info/sun/PLRuFBUMIEg8BtikIl0C5A0WXy-iwK0ogy Sending you a big virtual hug xo

@mrskeppers1 4 жыл бұрын

@@PregnancyandPostpartumTV THAT IS AMAZING! THANK YOU! If society is bad for caring for postpartum, they are probably even worse in regards to postpartum childless!

@ipshitasharma6000 4 жыл бұрын

Loved it!

@PregnancyandPostpartumTV 4 жыл бұрын

ipshita sharma Thanks so much :) Hope you are staying safe, healthy and calm 💕

@user-vo3sf4mm7r 8 күн бұрын

Wow than you Jess!❤

@noeliav7014 2 жыл бұрын

Greaaaat!! I Love your videos 🥰🥰🥰💋💋💋💋

@jaivd5156 2 жыл бұрын

Im 8months pp.. i got here ive noticed im doing wrong exercise not healing my DR.. Thanks for showing the right exercise for DR.

@veronicadedelangel1692 3 жыл бұрын

Liked it very much! Thank you 😀

@PregnancyandPostpartumTV 3 жыл бұрын

Glad you liked it! Thanks Veronica!

@jamiej7135 4 жыл бұрын

You're back thank you :)

@PregnancyandPostpartumTV 4 жыл бұрын

Jamie Johnson Hope you like this one :)

@mrskeppers1 3 жыл бұрын

I hope you do more of these videos!!!

@PregnancyandPostpartumTV 3 жыл бұрын

Thank you, Kristinista! Did you see the new one I just published like this? kzfaq.info/get/bejne/iM6GjbhosNK0nnU.html I will keep making more :) Have a wonderful weekend!

@afion113 3 жыл бұрын

Hi! Thank you for posting the video. I have been exercising since May last year but still have the mommy tummy. How to know if I’m not bulging during exercise when I get a chuck of fat at my belly?

@Patricia-gf6hz 3 жыл бұрын

First I was like meeehhh... but then I got over myself and LOVED this workout! Thank you for making all these great videos! You helped me feel great during pregnancy and now after birth. I feel very safe when following your instructions!

@PregnancyandPostpartumTV 3 жыл бұрын

So glad you enjoyed it!!! ... anything I could improve at the beginning to avoid the initial mehhh? I really appreciate the feedback 💞

@Patricia-gf6hz 3 жыл бұрын

@@PregnancyandPostpartumTV Noooo it just wasn't MY favourite types of exercises - but I guess those are the ones I should be doing more haha :)

@monicacuthbertson5268 3 жыл бұрын

Morning Jessica! Love it♥️ actually I did this video for 3 times now💞I can’t believe I forgot to comment😓..going through all your videos🥰😘

@PregnancyandPostpartumTV 3 жыл бұрын

You are so sweet, Monica! I love seeing your name pop up 💞 Thank you!

@monicacuthbertson5268 3 жыл бұрын

@@PregnancyandPostpartumTV 💞♥️

@gayathridevanram5208 4 жыл бұрын

Awesome 😊...

@PregnancyandPostpartumTV 4 жыл бұрын

Gayathridevan Ram Happy you liked it! Have a wonderful weekend :)

@badiasuboohi5385 2 жыл бұрын

Pretty intense workout for beginners but totally worth it if u want the results asap. My fav part about this workout is that it builds up slowly gets intense in the middle and warm down, relaxing moves at the end. So you don't have to drag urself to do workout daily. P.s have am 3m PP with my second kid. Started the workout a week ago, Will update once i get to see visible results.

@Pinguim090911 4 жыл бұрын

Amazing as always! Sweating alot here 😂😂 thank you 😁😁

@PregnancyandPostpartumTV 4 жыл бұрын

Amazing job, Claudia! Glad you got a good sweat from this one!

@carolinereinstadler5235 4 жыл бұрын

Thank you!!!

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Caroline! How are you hanging in with baby Luis in all this craziness? Hope you are staying healthy and calm 💕

@carolinereinstadler5235 4 жыл бұрын

Pregnancy and Postpartum TV hello dear yes we are good thank you!! Actually I am enjoying the time at home with my son! No hurries these days! But I hope the pandemia craziness is over soon!! This is terrifying if I think too much about it!

@PregnancyandPostpartumTV 4 жыл бұрын

Caroline Reinstadler That’s so good you are getting to slow down and enjoy the time. We are enjoying time as a family too :) But, I’ll be much less anxious when it’s over. 💕💕

@naazbbb1340 2 жыл бұрын

Should include warm up and cool down too

@smitharajeev5986 3 жыл бұрын

Are these exercises safe for umbilical hernia and diastasis recti?

@ximetejada 3 жыл бұрын

Great one! Can you recommend a good hugh umpact sports bra?

@PregnancyandPostpartumTV 3 жыл бұрын

Hi Ximena! I’m so sorry I wish I could, but I have such small boobs I only wear a bra to make its look like I have something there (palm face)

@usmanrotal6081 3 жыл бұрын

Please also tell about c-section workout For belly and full body

@beatricedippolito504 4 жыл бұрын

Hello- how long after deliver would you recommend starting with this workout? Thanks xx

@ewelinamacura4919 3 жыл бұрын

I'm almost 4 months after childbirth (natural) and I feel it's NOT for me (because of jumping) - "Check with your doctor"...

@ctech3984 2 жыл бұрын

I saw squat in this session..can we do for the people who have the diasestic recti

@mcsuyat7834 3 жыл бұрын

Can this aid for my weight loss journey?

@michaelroque2205 4 жыл бұрын

Hi.. I have a 13yrs and 5yrs old ... And I have a big belly to... And I have a dr ... I ask if this work out is good for me to loose my big belly?

@anusharkay 4 жыл бұрын

Thank you for your lovely videos. I have been doing postnatal HIIT and cardio following your channel. I have a few questions if you can help me with the answers: 1. 1 finger gap above belly button area alone . Is this considered Diastisis Recti? 2. Can we do bicep curls in postnatal exercise (Diastisis recti safe?) I have a finger gap , I am not sure if I have the condition but still I do only DR safe modifications shown by you.

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Anusha 👋 Great questions. 1 finger gap is not actually considered Diastasis Recti after pregnancy. Although it’s always good to be safe and protect your core after baby. You can look and see if you are getting any “coning” and you want to avoid anything causing coning. You may not need modifications though. If you aren’t sure a doctor or physio can help :) Check to see if the Biceps curls are causing any coning/ discomfort and avoid if they are.

@bettysemerab7488 3 жыл бұрын

What abt 1.5 is this DR

@mcsuyat7834 3 жыл бұрын

@@PregnancyandPostpartumTV wht is coning?

@shruthik.g396 3 жыл бұрын

Hi,can we do this ofter 6years of c section,this will work or not please reply my comment

@margaretafuetlasong4475 3 жыл бұрын

I crushed it.

@shirleyj9924 4 жыл бұрын

I have just started these exercises and they are so good. I am 18 months postpartum with 1 finger diastasis recti but my belly is huge. Please guide me how to flatten it.

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Shirley, Happy you are enjoying the workouts! If you have just 1 finger then it's likely not from DR. Do you think due to your genetics you store extra weight around your mid-section or do you think you have bloating there? Is your belly a different size in the morning vs. night? Does a belly wrap help to flatten?

@shirleyj9924 4 жыл бұрын

@@PregnancyandPostpartumTV hey Jess, so thankful u replied. I do find my belly is little less in the morning and yes, started wearing a belly wrap and I think it's helping. My tummy seems flatter when I remove it. What do you suggest?

@malathirajkumar7525 4 жыл бұрын

I had my 2nd baby 4 years back still struggling to get back into shape.. my arms and legs are in shape except I still look 4 months pregnant.. will these excersises help in shedding those baby fat around my tummy and also I have 2 finger DR gap

@PregnancyandPostpartumTV 4 жыл бұрын

Malathi Raj Kumar Hi 👋 These will help heal your Diastasis and tighten and tone your core. It’s not possible to “spot reduce” extra weight. Our genetics determine where weight comes off first/ last. I do have a free weight loss course if you are interested in losing baby weight bit.ly/2mjlsF5 Feel free to reach out with any other questions. Hope you are staying safe and healthy 💕

@lupen551 4 жыл бұрын

I’m so happy to find your channel.... how many time a week I’ll do this workout ?

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Asmina! Thank you so much :) It depends on what you have time for and what you have currently been doing. Some moms to 2-3 x per week and other 2 x per day. I think it's important to find a routine you can stick with rather than doing too much and not being able to stick with it :)

@lupen551 4 жыл бұрын

Pregnancy and Postpartum TV you have a lot of workouts for diastasis....I’m so happy😃 ...I started with yoga last night and I slept well ...thank you 🌹😘

@PregnancyandPostpartumTV 4 жыл бұрын

@@lupen551 Yes, I've been working on building up my library for DR. Happy you got a good sleep. A good sleep makes most things in life better :)

@shahawarkaradi1960 3 жыл бұрын

I am 6 months postpartum ... i have 3 finger DR ... since 2 months i am stick to Walking.. can i start these exercise...

@mouniorakala 3 жыл бұрын

I thought of hitting the gym but im confused abt gym coz my dr vl get worse if i do gym will my dr gets reduced? Along with these wrkouts plz suggezt mam

@hafeezahameed3140 2 жыл бұрын

Will this help me to get rid of my belly 😥

@maryemtanweer9427 4 жыл бұрын

I have a 2 finger gap at 12 weeks postpartum, gained 22 pounds in pregnancy mostly on thighs. Can I try thigh thinning exercises at this time or have to work on gap reduction first.

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Maryem 👋 Congratulations on your 3 months old baby! I would still be cautious of the tradition ab exercises like sit-ups and RUSSION TWISTS etc. But you can start to incorporate more as long as it doesn’t cause “coning”, pain etc. However, “spot reducing” weight isn’t possible. Your genetics will determine where you loose weight first (and last) I do have a free weight management if you are interested bit.ly/2mjlsF5

@nagamani2082 3 жыл бұрын

Love frm india...😘

@PregnancyandPostpartumTV 3 жыл бұрын

Thank you so much! Much love back to you from Canada!

@imranakhan4079 3 жыл бұрын

Is jumping safe for diastasis recti?

@sonialakshmy 3 жыл бұрын

Hi...can all these done by diastats recti...pls reply

@hemaliasher3865 4 жыл бұрын

Hey I have a 7 and 2 years old. I have a big belly and also have diastatsis recti. Would it help me to to heal after many years?

@PregnancyandPostpartumTV 4 жыл бұрын

Yes, very often you can still heal your Diastasis Recti when your kids are older, but it may take longer than the usual 4-6 weeks if you were treating newly postpartum.

@GVOKids 4 жыл бұрын

🙌

@aartikaran7786 3 жыл бұрын

When it is safe to jump after normal delivery

@PregnancyandPostpartumTV 3 жыл бұрын

Hi Aarti! It’s different for each person, but you want to not leak or “pee a little” when you jump, you should be pain-free and not feel any heaviness, your core should not dome and feel like you can engage it (not like jelly any more). It’s likely going to be at least a few months or it could be 9+ months of doing the modifications for others. If you aren’t sure a pelvic floor physio is amazing!

@keeleycoppell3925 3 жыл бұрын

Great workout a little bit of wee came out though 😂

@kaavvyanatarajan384 3 жыл бұрын

Can I do this exercise 4months postpartum c-section delivery

@sumaiyahist 3 жыл бұрын

You've to start slow, if this is ur first exercice after c section, u can check out her other slow exercises and also check if u have diastasis recti. If yes, you should b healing that first before jumping onto these... jessica pumble has more gentler exercises too for beginning with exercises.

@hassina9210 4 жыл бұрын

Love your workouts...how much calories does this workout burn...

@preetisachdeva1962 4 жыл бұрын

Hey i have my gap pretty much closed now but why that mumma pooch above naval button is there? Whats that..

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Preete, do you think it’s extra weight around your mid-section or extra skin or scarring or bloating?

@preetisachdeva1962 4 жыл бұрын

Ya i have fat too but i think i just checked properly again and 2 fingers gap is there above the naval..are your exercises safe to do

@amarachiakpaibor4151 4 жыл бұрын

Hello, please can I do this routine at 10months post partum? Is it too late?

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Amarachi! Not it's not too late :) I was about 9 months PP when I got diagnosed after my first baby (8 years ago now). It took a little longer than when I started after 6 weeks with my next babies, but I was able to heal it.

@twinteam89 4 жыл бұрын

hey Pregnancy and Postpartum TV i have a question. At 16:50 you are doing sit-ups... is it safe on diastasis recti? i had my twins 7 yrs ago and had a 3 finger gap which is now 2 finger (without any exercise etc). now i wana loose some weight and looking out for a complete workout schedule. i came across your video but i am confused with this sit-ups thing if one already has recti split. another question. i have read that 2 finger gap is normal. does this mean i can go for sit-ups and crunches ???

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Rehana, I'm not sure which video you are speaking of. I'm doing squats at 16:50 in this video and I don't include sit-up in any of my videos as they are not safe for DR. 2 fingers is however considered healed for many (depending on depth and functionality) so you many be able to do some more advanced moves as long as they don't cause coning. A physio would be able to help you with an individual assessment if you aren't sure.

@jklvlogscooking 3 жыл бұрын

Can i do this is exercise 8th month c section

@PregnancyandPostpartumTV 3 жыл бұрын

Unless there was a complication or something unusual you should be able to, usually by 8 weeks this would be safe. Ask your doctor if you aren’t sure :)

@shrimedicalyoga 4 жыл бұрын

Is it safe with umbilical Hernia too

@PregnancyandPostpartumTV 4 жыл бұрын

It's designed to be (I have one too), but of course check with your doctor if you aren't sure :)

@elnamitchell8589 4 жыл бұрын

Will this help burn extra belly fat?

@PregnancyandPostpartumTV 4 жыл бұрын

It’s impossible to “spot treat” belly fat. It can help with weight loss overall and your hormones and genetics will determine where you lose weight first/last.

@nataliereed6981 10 ай бұрын

❤❤❤

@poojakhunt8867 4 жыл бұрын

Can we workout this after 2months of normal delivery?????

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Pooja, after your doctor clears you then you can start. Usually the clear about 6 weeks after normal delivery with no complications. Congratulations on your new baby! What did you have?

@poojakhunt8867 4 жыл бұрын

@@PregnancyandPostpartumTV girl

@PregnancyandPostpartumTV 4 жыл бұрын

Whoo hoo!! A girl!

@sonialakshmy 3 жыл бұрын

are all these are completely safe for diastatis recti

@sonialakshmy 3 жыл бұрын

pls reply..I have DR..so can I do entire workouts

@kauserali2365 3 жыл бұрын

Is jogging okay to do if I have a 4 finger diastasis recti❓ I am 9 weeks postpartum.

@PregnancyandPostpartumTV 3 жыл бұрын

It depends. Do you leak at all? do you have an pelvic or back pain? Do you get any coning? 9 weeks is pretty early and I would probably wait a little, but it’s possible if you were running / exercising before you have a “functional core” with just a gap. If possible I would get an assessment from a pelvic floor physio.