Reading your post your last child was born a year ago, is diastasis recti still an issue? As in are your abdominal muscles still separated or anything else similar there?
If that's the case then I would highly recommended not doing any specific abdominal related exercises (crunches, situps, etc), until such time as that is sorted. That of course will mean the Postpartum Workout is not an option.
To be brutely honest as you're carrying some extra weight (and I'm aware that will be due to the pregnancies) and you've got other issues with diastasis recti, and I'd assume with all of that and from your post you're probably not overly fit as well, I'd suggest going back to basics and just doing something simple like the
60 Days of Walking program, even if you can only do give or take half of the listed times on the program (though aim for the full time if you can) you'll find it will have a big impact over the 60 days if you're consistent.
As for exercises, I threw a question into an AI for recommended exerciises for diastasis recti and it came back with this:
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Diastasis recti, a condition where the abdominal muscles separate, often occurs during pregnancy or due to excessive abdominal strain. The goal of exercises for diastasis recti is to strengthen the deep core muscles, particularly the transverse abdominis (TVA), while avoiding movements that could worsen the separation. Here are some recommended exercises based on expert advice and common rehabilitation practices:
- Diaphragmatic Breathing
- How to do it: Lie on your back with knees bent and feet flat on the floor. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise while keeping your chest still. Exhale slowly through your mouth, feeling your belly fall.
- Why it helps: This engages the diaphragm and TVA, promoting core stability without straining the rectus abdominis.
- How to do it: Lie on your back with knees bent. Inhale deeply, then as you exhale, gently draw your belly button toward your spine without holding your breath. Hold for 5-10 seconds, then relax. Repeat 10-15 times.
- Why it helps: This isolates and strengthens the TVA, which acts like a corset to support the core.
- Transverse Abdominis Activation (TVA Breathing)
- How to do it: Lie on your back with knees bent. Inhale deeply, then as you exhale, gently draw your belly button toward your spine without holding your breath. Hold for 5-10 seconds, then relax. Repeat 10-15 times.
- Why it helps: This isolates and strengthens the TVA, which acts like a corset to support the core.
- Pelvic Tilts
- How to do it: Lie on your back with knees bent and feet flat. Exhale and tilt your pelvis upward by pressing your lower back into the floor, engaging your core. Hold for a few seconds, then release. Repeat 10-12 times.
- Why it helps: This gently activates the core and pelvic floor while improving alignment.
- Heel Slides
- How to do it: Lie on your back with knees bent. Engage your TVA (belly button to spine), then slowly slide one heel along the floor to straighten your leg. Return to the starting position and switch legs. Do 8-10 reps per side.
- Why it helps: This builds core control and coordination without overloading the abdominal wall.
- Modified Dead Bug
- How to do it: Lie on your back with knees bent at 90 degrees and arms extended toward the ceiling. Engage your core, then slowly lower one arm overhead and the opposite leg toward the floor, keeping your back pressed down. Return to start and switch sides. Aim for 8-10 reps per side.
- Why it helps: It strengthens the core while maintaining stability and avoiding excessive pressure on the separation.
Tips for Safety:
- Avoid traditional crunches, sit-ups, planks, or twisting movements (like Russian twists) as these can strain the rectus abdominis and worsen the separation.
- Focus on slow, controlled movements and proper breathing (exhale on effort).
- Consult a physical therapist or pelvic floor specialist, especially if the separation is wide (more than 2 finger-widths) or if you experience pain.
Consistency is key—aim for 10-15 minutes daily, gradually increasing reps as your core strengthens. If you’re unsure about your condition’s severity, a professional assessment can tailor these exercises to your needs.
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As a parent myself I'd suggest getting the kids involved, if you're going for a walk take them with you, if you're doing any of the above exercises get them to them with you as well. Not only will that keep your motiviation up but it will show your kids that exercise is something positive and you can do it together as a family.
And welcome, good luck, and keep us posted with your progress
EDIT> Just to add, when doing the 60 Days of Walking program only do the walking, don't do any of the extra stuff as a lot of it will involve exercises that involve your abs. At least on the first run through of the program only do the above listed exercises instead.
Also take a look at the
Built to Last book that was released here recently, it's well worth a read.
from
.