Name: Playbook - Alexis Nielsen - W11/D3 Week 11 - Day 3
Uploaded: 2023-04-13T05:32:48.380Z
Duration: 20 min
Description: W11/D3 Week 11 - Day 3

Julie

Like the other two positions for proper breathing and core activation, I’m simply performing the movement while on my hands and knees.

(DR) Core Activation - Hands & Knees

This is a common exercise that you might see suggested for DR.

Starting on your hands and knees, activate your core muscles. Extend one arm and the opposite leg, bringing them both in towards your stomach, before extending them out again.

This exercise is really great because it not only works your core muscles, but helps with your balance!

(DR) Bird Dogs

For this exercise, I’m going to first activate my core. Once my core is activated/engaged, I’m going to slide one heel across the floor.

Once my leg is fully extended, I’m going to lift my leg up and place my foot back in the starting position.

Like most diastasis recti focused exercises, this particular movement might not initially feel like you’re doing much, but with the proper engagement you’ll start strengthening your weakened core muscles.

(DR) Heel Drags

Unlike with traditional sit ups or crunches, for this exercise you’re going to start sitting up.

Once you activate your core, slowly lean back until you’re at a slight angle, before coming back to your starting position. 

*Even though this exercise is for DR, you might find it a little more advanced. If you feel any discomfort, muscle straining, or stomach coning, simply do this exercise at a later time.

(DR) Half Sit Ups

W11/D3 Week 11 - Day 3

Loved how you explained in detail how to engage those TA muscles!!

Jamila

It was great! I love learning about proper core engagement. I thought it was neat how you taught us to get down on the floor. It’s very detailed instructions ☺️ The only other wish I have is that the videos were formatted differently, like instead of them being separate sections where you hit the timer, it would just be all in one video with a timer already going.. idk if that makes sense or not lol

Heather

Overal pretty good, I need practice on how to breathe.

Marisa

W1/D1 Core Activation

Not feeling too much but I'm staying positive 😌 I will be picking each day❤️🙌🏾

Samarah

Sarah

W1/D1 Week 1 - Day 1

Great!
 Still struggling with keeping my core activated but will get it eventually.

I love how her kid is playing in the background! An inspiration to postpartum mothers!

Selena

Renee

W1/D2 Week 1 - Day 2

Great! Can you please clarify what 10-10-10-10? I’m confused I’m assuming 10reps but then above it it says 4 reps?

Valerie

Grace Edna

Vanessa

W1/D3 Week 1 - Day 3

Feels so good, effective and gentle and warms up my core for the morning.

It doesn’t seem like you’re doing much with these movements, but I definitely feel like my core is working!

Krystal

W2/D1 Week 2 - Day 1

W2/D2 Week 2 - Day 2

W2/D3 Week 2 - Day 3

I feel like I’m getting better and better at engaging my core. I hope so!

W3/D1 Week 3 - Day 1

W3/D2 Week 3 - Day 2

I was trying to type 5 stars and not sure how to fix that now!

Kelley

W3/D3 Week 3 - Day 3

W4/D1 Week 4 - Day 1

W4/D2 Week 4 - Day 2

Feels great!  Challenging in a way that feels good!

W4/D3 Week 4 - Day 3

That felt really good. I felt like my body was doing what it was supposed to be doing.

W5/D1 Week 5 - Day 1

W5/D2 Week 5 - Day 2

W5/D3 Week 5 - Day 3

This was a good one; however, a bit easy for me. Thank you.

Tricia

W6/D1 Week 6 - Day 1

W6/D2 Week 6 - Day 2

Love it! I skipped ahead to week 6 because I am 3 years pp, and needed something a bit more challenging. I can feel this working my deep core! I realize I hadn’t been doing enough rounds of each exercise. I was doing too much variety & not enough focus each time I occasionally got on my mat. That’s while I still have separation after 3 years!

W6/D3 Week 6 - Day 3

Great! I can really feel it after 3-4 rounds

W7/D1 Week 7 - Day 1

W7/D2 Week 7 - Day 2

W7/D3 Week 7 - Day 3

Loved that last one!! I hope I was doing it right!

W8/D1 Week 8 - Day 1

I feel like I’m making progress! Thanks!

W8/D2 Week 8 - Day 2

W8/D3 Week 8 - Day 3

That felt great! I can feel things happening in my core! Thank you!

W9/D1 Week 9 - Day 1

W9/D2 Week 9 - Day 2

W9/D3 Week 9 - Day 3

W10/D1 Week 10 - Day 1

W10/D2 Week 10 - Day 2

W10/D3 Week 10 - Day 3

Antisha

Jessica

Great! Do you have recommendations for alt. To the half sit up that is uncomfortable right now

W11/D1 Week 11 - Day 1

Bailey

W11/D2 Week 11 - Day 2

W12/D1 Week 12 - Day 1

W12/D2 Week 12 - Day 2

Wow! We made it! Thank you so much Alexis! I needed this and am thankful for the slow and steady journey in diastasis recti healing. These workouts were doable, practical, and made me feel like I was taking special care in recovering the right way by following your recommendations! Thank you for caring and for your time and guidance!

W11/D3 Week 11 - Day 3

Community

More workouts from Alexis Nielsen