28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (2024)

Postpartum Workout Plans

By: Lindsey Bomgren, CPT | March 15, 2023

Repair diastasis recti, regain core and pelvic floor strength, and reconnect to your abs after pregnancy with this 28 day challenge. This program is designed for busy moms with limited time. All you need is 10 minutes a day, and each video can be done completely at home with minimal equipment. Follow along with daily guided videos designed in partnership with a pelvic floor physical therapist.

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28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (1)


Download Your FREE Workout Plan Here

Download the PDF calendar for this 28-day diastasis recti workout plan so you can easily access your daily workouts.

Download Plan

This postpartum workout program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training in collaboration with my pelvic floor physical therapist (Dr. Sari Abelson PT, DPT).

Diastasis Recti (DR), or abdominal muscle separation, is a common (but frustrating) experience for women who have been through pregnancy.

DR occurs when the rectus abdominis muscles (six-pack ab muscles) and linea alba (connective tissue)separate as your belly grows during pregnancy. This abdominal separation can range from mild to severe.

Our 8 Best Diastasis Recti Exercises is one of the all-time most popular posts on the blog, and has almost 2 million views on YouTube. As you can see below, this video has some rave reviews.

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (2)

This content clearly resonates with many of you, and inspired us to bring you this new program: a 28-day workout challenge to heal diastasis recti in just 10 minutes a day.

This program is designed to be an effective, achievable, and positive experience for new moms. I filmed each video in this program between 6 and 12 weeks postpartum, and will be guiding you through each rep, offering form cues and modifications.

Looking for more information about diastasis recti and postpartum exercise? Check out our Diastasis Recti Resource Page.

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (3)

This Diastasis Recti Repair Challenge is for anyone who is:

  • Cleared for gentle movement post-pregnancy (typically around 2-6 weeks after birth, but varies based on birth experience and recovery. I suggest you check with your doctor or midwife before starting any program).
  • Looking to reconnect with and strengthen your core and pelvic floor.
  • Looking to heal diastasis recti (ab separation) and increase strength in the transverse abdominis (deep core muscles).

30 Day Workout Program Details

1. Gym Equipment Needed:

This equipment is optional but recommend. If you don’t have the equipment available, you can also perform each ab exercise in this program with just your bodyweight.

A pilates ball. You can also use a kid’s squishy ball or a throw pillow if you don’t have a pilates ball available.

A long loop resistance band (Discount Code: NML). You can also use a towel if you don’t have a resistance band available.

A mini loop resistance band (Discount Code: NML).You can also use an old sports bra if you don’t have a mini resistance band available.

2. Time Requirement:

10 minutes per day, 6 days per week. Take more rest days as needed.

Option to cut back to 2-3 days a week and scale up when you feel ready.

Show yourself some grace mama! You do your best and forget the rest. After all, you brought a human into this world — you’re pretty dang strong.

3. Fitness Level:

All fitness levels. The daily workout videos offer exercise variations, modifications and options to increase or decrease the intensity as needed.

4. Cost:

FREE! No sign up needed, this is a FREE Diastasis Recti Workout Plan.

Diastasis Recti Repair FAQs

How Do I Know If I Have Diastasis Recti?

Diastasis Recti is extremely common during pregnancy and the postpartum period. Symptoms of diastasis recti include a visible bulge or “pooch” that protrudes just above or below the belly button, as well as coning or doming when you contract your ab muscles. The diastasis (or split) is measured by the number of finger spaces that fit between the rectus abdominis muscle. You can evaluate yourself by following this step-by-step guide: How To Check Yourself for Diastasis Recti.

When Can I Start Diastasis Recti Exercises After Having A Baby?

Every postpartum recovery experience is different. I personally started doing these exercises for diastasis recti around 2 weeks postpartum. If you have questions or concerns, reach out to your health care provider or schedule an evaluation with a pelvic floor physical therapist.

Can You Really Fix Diastasis Recti?

Yes, it is possible to fix diastasis recti without surgery. Many postpartum women are able to heal diastasis recti using at home ab exercises or physical therapy, like the ones found in this program. Note, it’s less about closing the gap between your ab muscles and more about the tension you can generate across the gap with your deep transverse abdominals.

What Happens If Diastasis Recti Goes Untreated?

In some cases, diastasis recti will resolve itself. However, if the separation is severe and not healing on its own, untreated diastasis recti can lead to weakened abdominal muscles, chronic lower back pain, pain during sex, urinary incontinence or pelvic pain.

When Is It Too Late to Fix Diastasis Recti?

It’s never too late to repair diastasis recti. With proper exercises and patience, many women can heal their core years after pregnancy.

What Exercises Help Diastasis Recti?

Deep core breathing (transverse abdominals breathing), glute bridges, and bent knee marches are some of the most effective diastasis recti exercises. These small, targeted movements engage the deep core muscles and restore the abdominal wall.

How To Download and Use This Diastasis Recti Workout Plan

  1. Download the Diastasis Recti Repair Challenge PDF by clicking here,or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube viathis YouTube Playlist: 28-Day Diastasis Recti Repair Challenge (FREE!).
  5. Share your daily workouts with me by tagging @nourishmoveloveon social and ‘Pin’ the daily workouts on Pinterestso you can do them again.

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (5)

Find This DR Workout Plan On YouTube

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (6)Youtube Playlist

Diastasis Recti Repair: WEEK 1

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (7)

Day 1: 10-Minute Diastasis Recti #1

Day 2: 10-Minute Diastasis Recti #2

Day 3:10-Minute Diastasis Recti #3

Day 4: 10-Minute Diastasis Recti #1

Day 5: 10-Minute Diastasis Recti #2

Day 6:10-Minute Diastasis Recti #3

Rest and Recovery Days

This plan includes one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a walk, or following one of our popularstretching and recovery workouts:

  • 8 Stretches to Relieve Back Pain
  • 8 Upper Body Stretches for Breastfeeding Moms
  • 7 Best Sciatica Stretches
  • 5 Best Hip Flexor Stretches

Diastasis Recti Repair: WEEK 2

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (9)

Day 8: 10-Minute Diastasis Recti #4

Day 9: 10-Minute Diastasis Recti #5

Day 10:10-Minute Diastasis Recti #6

Day 11: 10-Minute Diastasis Recti #4

Day 12: 10-Minute Diastasis Recti #5

Day 13:10-Minute Diastasis Recti #6

Diastasis Recti Repair: WEEK 3

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (10)

Day 15: 10-Minute Diastasis Recti #7

Day 16: 10-Minute Diastasis Recti #8

Day 17:10-Minute Diastasis Recti #9

Day 18: 10-Minute Diastasis Recti #7

Day 19: 10-Minute Postpartum Core #8

Day 20:10-Minute Diastasis Recti #9

Diastasis Recti Repair: WEEK 4

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (11)

Day 22: 10-Minute Diastasis Recti #4

Day 23: 10-Minute Diastasis Recti #5

Day 24:10-Minute Diastasis Recti #6

Day 25: 10-Minute Diastasis Recti #7

Day 26: 10-Minute Diastasis Recti #8

Day 27:10-Minute Diastasis Recti #9

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (12)

Wondering Which Program To Do Next?

After completing the Diastasis Recti Challenge, you have a few options:

  1. Repeat the Diastasis Recti Repair Program. This is a great option if you are still experiencing hard coning or doming during core exercises, or are less than six weeks postpartum.
  2. Advance to our 30-Day Postpartum Workout Plan. The postpartum workout plan is designed for moms 6+ weeks postpartum looking for a safe way to return to exercise after pregnancy. It focuses on low impact strength training and includes core repair exercises as well.
  3. Advance to Strong 20. Strong 20 is a low impact, functional strength training program. This is the next program I would recommend after completing the Postpartum Workout Plan.

If you’re looking to return to HIIT training or running after baby we highly suggest making sure your body is ready with this Postpartum Fitness Test.

Postpartum Resources

All Postpartum Posts

  • Postpartum Fitness Test (Do This Before Running or HIIT)
  • Diastasis Recti: How To Check for Diastasis Recti At Home
  • Healthy Edible Cookie Dough + The Best Lactation Cookies

Share on Pinterest: Diastasis Recti Workout Plan

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (16)

Note:before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.


  1. The article provides a good overview of what diastasis recti is and how it can be treated through exercise. The 28-day program is well-structured, with daily guided videos that progressively increase in difficulty. This helps to ensure that participants are gradually building strength and not overexerting themselves.

    Overall, the “Diastasis Recti Workout Plan (28-Day Program)” is a well-designed and practical resource for new mothers who are looking to repair their abdominal separation after pregnancy.

    • Thank you for sharing this means so much! So glad to hear our DR program and resources have been helpful for you and to others to properly build strength to repair the abdominal separation after pregnancy! You are so awesome – keep coming back for more!

  2. Would it be okay to do this program at the same time as the Postpartum Plan? Or should this plan be done on it’s own first?

    • Danielle! Great question, you can absolutely do the DR Program alongside our 30 Day Postpartum Plan — they pair perfectly together! If you a 6 weeks or less Postpartum we suggest only doing the DR Program, but if you are beyond 6 weeks, you can pair both plans together! -Lindsey

28-Day Diastasis Recti Program (Free PDF) | Nourish Move Love (2024)
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