CORE WORKOUT during PREGNANCY to prevent Ab Separation / Diastasis Recti
This pregnancy core workout includes the most important exercises to prevent diastasis recti, also called ab separation. During pregnancy it is key to strengthen the core. Specifically the transverse abdominis and the obliques. Exercises for the abs (rectus abdominis) should be prevented. Please note that almost every women will develop an ab separation during pregnancy but prenatal safe core exercises will help you to keep it at a limit.
This workout is also great if you are postpartum and have a diastasis recti.
Pregnancy Fitness Program: www.fit-with-sally.com/bump
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My maternity yoga biker shorts from Poshdivah:
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00:00 Intro
01:23 360 Breathing
02:05 Bear Hold
03:15 Bird Dog
04:18 Ball Squeeze
05:17 Press Up
06:08 Side Plank (L)
07:03 Side Seal (L)
07:55 Side Plank (R)
08:52 Side Seal (R)
09:47 Bear To Dog
10:40 End
#fitwithsally
DISCLAIMER: The information in this video is not intended to take the place of medical advice from your healthcare provider. Viewers are strongly advised to consult with their doctor or other healthcare provider before undertaking any exercise or exercise program demonstrated in this video. Any application of the recommendations provided in this video is at the viewer's discretion and sole risk.
22 weeks pregnant, first baby! I was very active before but my body is feeling very different since 2-3 weeks! I need to do easier workouts now. I’m in love with your pregnancy program. Thank you so much!!❤
so awesome that you are doing my program! good job, mama!
Ilovelove Sally so much. On my first 3 months and having an office job that requires sitting mostly 8hrs I felt my body getting weak. I feel sluggish even on my day off, have a hard breathing now and then but thank goodness my morning sickness wasn't intense but could sense myself blacking out during work hours that why I took a 2weeks leave and met Sally on my 3rd rest then tried 10mins first on my 1st week of leave and on my 2nd week did a solid 30mins for 5days then rest 2 days before coming back to work and I felt better than ever so after work I push myself to do 15mins workout. Some might say it adds exhaustion to my body so stop exercising but with exercising even if 15mins a day it has a reward that keeps your body going strong throughout the day so mamas out there, exercise even if pregnant. It helps, especially Sally's channel more than anything 🥰
I am 12 weeks pregnant today! This is my third baby. With each pregnancy, I have paid more attention to my physical well-being during pregnancy. Currently I am struggling with finding appropriate core exercises. I loved this video and the instructions! I will be back for more classes 😊
Im 11 weeks with my first, before very active, now sleeping all the time and feeling very weak. These work outs keep me alive, thank you ❤
give yourself some grace - growing a baby is soo much work. you are doing a great job ,mama!
23 weeks along with Baby #6! 🎉
wow congrats!
Great core workout , thank you! 20 weeks pregnant with Nr.3 ❤
I'm 13 weeks. I love your instruction, and your workouts feel so calming yet energizing. Thank you so much !
22 weeks pregnant over here :) Loved the workout!
Thank you! This is my favourite core workout at the moment. I'm 33 weeks.
20+5 weeks FTM, from Aus! Thank you so much for providing these great workouts. Very helpful🙌🏻
That's great! Keep going! You're welcome!
13 weeks with my first and loving these exercises 🎉❤
Great workout! 18weeks pregnant with my first 🤍
24 weeks! 🎉 great workout thank you
You're so welcome! You got this!
Great video! Thank you so much. I’m 16 weeks pregnant! Feeling great :)
19 weeks second baby, from Australia! Really enjoying these workouts thank you!
You're so welcome! Keep going!
Thank you for this Sally! May God bless you!! ❤ #John3:16 🌎
Loved this practice thank you! Not sure if you get this question often haha, but what kind of underwear do you usually wear with yoga pants? Any recommendations on types colors brands etc would be greatly appreciated ❤
Great workout! 10 weeks pregnant with my first.
Congrats!
30 weeks ❤
I wish this was available 20 years ago with my 1st baby .. I had an emergency c section, mainly because I was told not to workout and eat for 2..I took it literally like I was eating for 2 adults. 19 years old and very naive 😢😢😢😢...this led to me needing a 2nd c section 10 years later bc doctors are afraid of VBAC with all the lawsuits. Hopefully I can get a tummy tuck one day
13 weeks with first baby. I was always very active and worked out regularly been feeling really lethargic and have constant sickness and nausea so makes me not want to do anything. Decided to take the leap today and tried this workout felt good.
give yourself some grace, mama! you are doing so much by growing a human being. sending you lots of energy.
18 weeks !
End of week 29 with my first 😊
33 weeks.. I think I’m late for straightening my core . I think core were a no no during pregnancy until recently
7 weeks
32 weeks🎉
4 weeks
31 weeks
Hi Sally. Hoy Manu times a week do I need to do this routine .?
I would suggest 2x per week
16 weeks 😁
Thank you for this video! 38w+1 😊
Does this still help if you are healing diastasis and find out your pregnant in the midst of healing?
yes! absolutely! and congrats 🥰
This is my second pregnancy and I already have diastasis recti from first pregnancy. Do workouts help during pregnancy to prevent making it worse?
It should not make it worse. It should actually help you keep it from getting worse!
So this rutine is for preventing ab separation ? How many times a week, or is it everyday?
yes it will help you keep ab separation at a limit. try to go for 1-2 x per week if you can!
I am 6 weeks pregnant with my 4th and have a 4 finger diastasis recti, can I do these exercises to strengthen my abs during pregnancy?
yes, this is really good to strengthen your core during pregnancy to limit diastasis recti
Wow, the trouser and the crop top look cute on you!
11 weeks with baby two😊
congrats!
14 weeks with 3rd. I have a 2 inch gap already! Probably never healed right from baby #2. Does anyone have experience lessening previous diastasis recti even when pregnant?
That is very common. When your diastasis recti is not healed from your first baby it is especially important to do pregnancy safe core exercises. This workout is great good for this!
You opposite exhale with inhaling in all exercise 😓
You active the core by inhaling not exhaling
@@shahad729 activation should always happen on the exhale ❤.
25 weeks pregnant and starting your workouts as of today! 🎉 I didn’t realize there were pregnancy safe core workouts until recently 🥲
there are so many! and they are so important during pregnancy.