Daily Postpartum Ab Workout (28 Day Challenge!)
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- Опубликовано: 28 авг 2024
- I got a lot of questions about my postpartum ab transformation after my third pregnancy. I mostly rested the first month (with a little walking, stretches and pelvic floor work), but after I got clearance at 4 weeks I started to add this postpartum ab workout. These are the daily exercises I did that were the most effective. Not only did my tummy flatten, but these helped to prevent leaking and back pain and to help me feel strong in all my exercises and throughout the day.
28-day calendar to check off each day you complete! (print the version with the day of the week you are starting): drive.google.c...
Diastasis Recti Healing Guide: landing.mailer...
30-Day Step-By-Step Diastasis Recti Healing Course: pregnancyandpo...
If it's on your To-Do list to get your CPR, here is the one that I recommend: courses.thrive...
Use jessica10 at the checkout (on the righthand side) to get $10 off.
*This is an affiliate link and I do get a small percentage of the profit at no extra cost to you. I would never recommend anything that I didn't believe 110% in. Thank you so much for your support!
If you are't sure what video to start with and you just want step-by-step daily instructions you can start my 30-day core healing program. You get a new 10-min core healing video daily for 30 days. pregnancyandpo...
C-Section Recovery Playlist: ruclips.net/user/pl....
How to engage your core: • How to engage your cor...
Some other videos you may enjoy:
15 minute postpartum workout: • 15 Minute Postpartum W...
After c-section exercises: • After C-Section Exerci...
Postnatal Pilates and Core Healing: • Postnatal Pilates with...
Diaphragmatic Breathing Video: • Diastasis Recti Breath...
How to engage your core correctly: • How to engage your cor...
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!
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 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. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).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.
Copyright 2022 P&P Health Inc. All rights reserved
#postpartumabworkout #postpartumtransformation #postpartumworkout
Music: Epidemic Sound
I literally Google searched "post pregnancy belly not going away for many years" and got "diastasis recti". 7years post pregnancy (1st child), and I didn't even know there was a medical condition for it. No one told me, not even my doctors. All of the symptoms I was experiencing make more sense now and why those regular ab workout routines have never worked for me.
all these years not knowing has caused me my mental health so much to the point that I thought of "un-aliving" myself.
This is all new to me, I'm having trouble following thru the proper breathing exercises but I'm sure I'll get there.
thank you for your videos. Please know that they are truly enlightening and helping clueless, lost people like me.
I can do this! 💪
Same problem
How are you now? Did you complete it
Finding the ‘woman’s weight loss secrets: the unspoken truth’ ebook should be your top priority, even if it’s the last thing you do in life
17 months postpartum and just started doing these. Already I feel a difference!
So nice to hear I'm not the only one that took over a year after baby to begin postpartum workouts 😘
@@happystuff11yes it’s best to wait and let your body heal ❤ you got this 🫶🏼
My baby is 3 months old..and I'm breast feeding..
Can I start exercising now..or wait for sometime.....??
@@303sandhya4I am 5 months and breastfeeding I started them at 4months ❤
And I'm 14 months postpartum..
I did 28 days and I went from 3 fingers to 2 fingers. Thank you!
Sorry, can u explain how do u check how many fingers?
My 5th baby is 6 months old and I just finished 28 days! It really did help!!! I have always been so discouraged about my diastasis recti and this exercise brought it from 4 fingers to 2! Which I haven’t had since my first child! Thank you for this exercise and God bless you and your family!
I'm so glad! Amazing work sticking it out and being consistent! God bless you and your family as well. 💞
Every woman is amazing, only we can transform our bodies as we want. Thank you for inspiring a lot of women watching you 👏
Hi Jessica, i did all ur excercises during my pregnancy according to trimesters, and with 2 hrs of labour i gave birth to a healthy baby girl and its vaginal birth... Only because of ur excercises... Now i am watching this video of yours yo reduce my weight and Belly... I really hope it will work... I have fauth on u and ur excercises... Pls keep doing tiis ❤❤
I finished the 28 day challenge today and I’m so happy I took before and after pics. So much happened during this 28 day period. I was able to fit into some of my pre pregnancy clothes! My son turned 3 months old. I pushed through the challenge even after dealing with covid! Looking at the before and after pics I can really see a difference in my stomach and how the same exact clothes fit differently/better in the 28 day photo. During the challenge I added a few things like ankle weights and 3lbs weights to some of the exercises. I even added 5 push ups before the bear hover and then I added push ups at the end as well. I started at 5 push ups at the end of the exercise and increased as the time went on. Today I ended with 20 push ups! Totaling 25 push ups for the entire workout. So happy to have completed the challenge and I’m excited to start doing some of the more advanced ab workouts you have! Thank you for everything you do to produce content! It is greatly appreciated!! ♥️
Oh that’s incredible!!! Thank you so much for sharing! I’m planning an advanced challenge for my next one! 💞
Where can I find all 28 days?
Hi! Im 2 months postpartum and gained a bit of weight aside my tummy. Not too much though. My question is , did you notice any weight loss in the rest of your body along with your abs?
@@mysticalmorn1953 I definitely lost some weight but this mainly helped with holding my stomach in! I still have about 7lbs to lose to get to my pre pregnancy weight and my son is 8 months now. I’m trying to focus more on food intake to get these stubborn remaining pounds off. I’ve been doing a lot of the post natal Pilates exercises she has. It helps make everything tight! Haha
Hey if you can share beforehand and after
I am 4 months postpartum with my third. I had my kids back to back. This is my first attempt at fitness since having my kids. I watched so many core and ab workout videos. Yours is the first one that I have really understood and felt confident doing. I've been doing it for 3 weeks and I can tell my mind and body are connecting. Thank you !
You are doing a great job and giving us this content for free is very generous of you. I love your videos and your kindness and positivity. Thank you
I love your videos, including baby wear or general postpartum workout. I find the music calming or engaging and you don't try to hype us up, just focus on the exercise. This is exactly what I need sometimes when I have a few minutes away from my little one. 😊
I agree! Today was my first day doing this and it was perfect while my 2 month old was napping in the same room as me
, K o😊to Ooko9
I just want to thank you SO MUCH for this challenge, and all the pregnancy/postpartum workouts. I'm 10 days into this challenge and after my 4th baby (now 5 months postpartum) I feel stable in my core for the first time in years. I'm also doing your 14 day postpartum workout playlist, and it has already been life changing!
Are you doing a different exercise each day?
Yes I also found this after my fourth baby! I figured it's probably the last so I should try to get back in shape. I am only a week in I wish I knew it wasn't some impossible feat to get my core back to feeling normal.
You are amazing for helping us. Truly. Thank you for posting this! I'm excited to see increase strength in my core. It can be so discouraging after pregnancy, but it is so encouraging to see these videos and everyone else working towards a goal! We got this! One day at a time.
Aw! So happy it’s helpful! Thank you for being part of the community 💞 Together we can do it 🙌
Mam when I start exercise after normal delivery
Just finished day 1! I’m having terrible postpartum back pain which I think is due to a weak core. I’m excited to get stronger and hopefully the back pain will ease up 🙏🙏
Started this challenge 7 months postpartum, I feel muscles I didn't know were there anymore 😂 I followed other of your workouts during my pregnancy and had a fast delivery with no tear after getting induced. Thank you!! Please keep on making these videos!!
My baby is 2.5 years. This has really helped my diastasis recti. Love it!
This is so good to hear. I have been trying to work on my diastis recti from the workouts my doctor provided but they haven’t helped. I am going to follow these now and see if it makes a difference.
Been doing for 28 days my waist has come in, my belly hasn’t flattened how it was pre baby, but that’s probably because I started late 11m pp and I unknowingly made my DR worse because it never used to be this bad!! Anyway - the exercises worked and made a difference ! So therefore I’m going to keep going and incorporate more workouts and it gave me the confidence that something can be done about it
Four months postpartum and finally getting back to working out! 💪 Today was day two of twenty-eight. When I woke up this morning my abs were sore, especially the obliques. It felt great knowing that my muscles are getting worked! Thank you so much! 💓
Amazing! Yes, that means you were working! Thanks for sharing xo
Also 4 months pp! Have diastasis recti th is time 😢
I started the challenge today! I had my 3rd baby a little over a year ago and my core is very weak. I can’t wait to see the results!
How are you feeling now?
I am two months postpartum and on week one of this challenge! I finally feel engagement of my abs so I think it’s working! Lol Thank you!
hi i started doing this challenge yesterday im 7 weeks postpartum i beagin making walks first weeks today was hard doing those exercises because my baby boy didnt let much time 3 time in a row i tried to do those exercise today and now im done i also started the exercises for sholders breastfeeding i feel so good thank you i also my whole pregnancy made your exercises since i was 4 5 months pregnant and everything went well labor to the birth lasted like 1 hour and 30 min and was my first baby so thank you for helping us womans around the world ..kisses 🤗
Congratulations on your baby!! Thank you so much!
Have just done day 5 of the challenge at 9 weeks postpartum with my second and am amazed how quickly my abs are changing and feeling so much stronger already. There is still a long way to go but am enjoying the ride so far, and my baby and toddler have been happy playing and hanging out while I do the workout, which has made it more manageable.
Hii, pls can you tell me how the challenge works?? Is about doing the exercises of this video 28 days? I mean, the same video?
I’m so excited to do this, finished day 1 today. I’m 8 weeks pp with my second child. I feel that this time around, my body is taking more time to get back to its strong self. I recently started jogging again but I needed something for strength and this totally fits the bill. Thanks SO much for your positive, nonjudgmental attitude and for the education❤
Day 1 of postpartum exercise ! thank you so much. It was very simple and easy to follow. I'm 4 months post partum and feel really stiff all the time but this workout has made me feel better. Now just have to keep it consistent every day. ❤
I’m on day 2 and already feeling sooo good. I’m also incorporating another workout per day after this video from you. Thank you!!
Doing the challenge! Today is Day 5! I had my last baby over 9 years ago but all of this deep ab work is so beneficial! Most of us don't truly recover and just jump back into normal ab exercises ...
Was encouraged to click on this video cos your routines helped me during my pregnancy. Now it's time to get that body back! Thank you
So glad! I hope it feels good to get back to movement 💞
7 days in, think its starting to feel slightly easier! Thank you for your brilliant videos xx
01:46
So I’m 10 months post partum and am fed up with clothes no longer looking good on me so I started this work out today for 28 days, I have a festival in exactly 30 days and hoping to feel a little better about my body!
Hey Jessica your workout and prayers +postive thoughts got my baby head engaged since I was told by 7months he was not engaged,Gave birth on 28/8/2023 And your workout breathing techniques helped me alot at that moment
Thank God I found your videos, just what I needed right now. I want to follow all the other days challenge videos but unable to find the other days videos
I am 4 months pp, I have been doing this for about two weeks. My waist is coming in and my stomach is going down. Little by little, but it is so worth it
Shoutout to all the moms doing this with kids crawling all over them!
Starting this challenge 2 months after giving birth. I will check off for each day. I can do it !💪🏻
Day 1 ✅
Day 2 ✅
Day 1 ✅ 2 ✅ 3 ✅ 4 ✅ and 5 ✅ now complete thank you for your positive and gentle approach 👍 I’m 6 months post partumc
Nice work!! 🔥🔥🔥🔥🔥
Thank you ❤ exercises 2:00
LOVE it! I'm combining your workouts with 28 day plant-based diet from "universal diet guides" I found on fox news and I'm getting back amazing results just after two weeks! 👌
Always wanted to try vegan plant based diet but not sure if that is right for me...
My wife and I tried plant based and keto diet also with so called universal diet guides!! 🤩 When on diet the results are much faster 💪💪
Please do watch your b-12 levels, especially when breastfeeding. Let's take goog care of ourselves!
Awesome! Can this be also work for an exclusive breastfeeding mum?
@@neolove7921p
I liked the workout. I was doing it for 28 days, ending today....but my tummy looks the same.....I do feel better...but there is no change in my tummy at all...hoping to reach there with persistence...going for 28 more days...
Me too. That’s why I added more workouts to extend the duration from only 10min to 40min per day.
Day 4 done! Hoping this works-I'm already feeling stronger!! Thanks so much for this!
Hai? Have you done your workouts?
Thank you sister I am an Indian
I have started ur exercise since 3 days and I have found the results after my c- section
Thank u so much
And I have also included some cardio workouts tooo🥰🥰🥰🥰🥰
Hi sissy I have 4 month child can I start this work-out now ..... Please reply me I'm also Indian Chennai
I m also Indian banglore Karnataka.. Sisyy ofter which month u stareted thise exercise. B coz im also 12 weeks postpartum period. Plzz reply me
Started today
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Good luck
What's your experience been?
@@namysparkle it was pretty good. Although I fell sick on the last day for 2 weeks so could not do the whole 28day challenge. I’d say this is a good starting point though.
nearly 2 months postpartum. (vaginal delivery) i want to update with results as i go along!
my stats: starting weight pre pregnancy -99lbs
Weight at the end of my pregnancy- 135lbs
current weight 7weeks postpartum- 115lbs
i want abs😭 and to lose 15lbs
Remember to eat much protein for weight loss plus to build muscle with plenty of clean whole grains and wheats and lots of vegetables and fruit!
just a lil update: i continued doing ab workouts and im decently toned but i don't have actual abs because i've lost too much weight and am not eating enough. To any moms out there who may have struggled with some type of ED before pregnancy please seek help during the pregnancy and after the pregnancy because even if you feel like you're happy and 'healed' because of the pregnancy a lot changes in your mind(and body) after birth. Best wishes to all the moms out there.
I can't wait to start these exercises! I was very active prior to pregnancy. I can feel how weak my core it and its harder for me to hold my baby. I am so ready to get that strengh back and enjoy holding my growing baby
This is just to appreciate all that you do. I followed all your yoga exercises for the three different trimesters while I was pregnant. Down to the very night I gave birth. I love the way they made me feel strong and confident throughouth my pregnacy. Thank you for all that you do and I will try to follow this one
Started today, 14 weeks postpartum.. will be back in 27 days❤️
Update… I followed this workout and one other 5 minutes abs workout here on RUclips and my 4 Months postpartum body is almost as good as new😍
@@gladysanozie6627inspiring!
The blueberry visual is so comical to me, it brought some humor to the healing.
3mo postpartum after my 2nd baby and I've just done day 3. Really hoping this can alleviate my lower back pain and avoid the months of physio I had after my 1st baby!
Wonderful video. I like all your clear instructions and that in every workout you bring attention to the pelvic floor. I was following your videos during my pregnancy and as soon as I was cleared out after delivery. Now I am 6 months postpartum and I always feel safe doing your workouts. Thank you 🙏
Thank you so much I am a month postpartum and these exercises helped me so much! I really appreciate you taking the time to make these videos (:
Starting this today! I am 8 weeks postpartum. Thank you 🙏 😊
Result
HELLO! I am 2 months postpartum, and I just started the challenge today. Thanks for the video because I didn't know how or what to do.
How is it going? Starting it today.
Beautiful. I'm gonna watch this video every day and copy what you're doing untill i have a flat belly 😁
Starting today! exciting and motivated after baby 3. thanks a lot.
7 weeks postpartum from c section and I have diastasis recti, I have just completed day 2 pp workout without weights. I found it easy to follow and I’m looking forward to seeing the results, Thank you
How are you now?
My diastasis recti isn't as deep now. Thank you so much for being a positive influence in my life!
Juts found this...thank you!! I am 8 weeks postpartum and started some very gentle ab work at 4 weeks along with gentle walking. But now I am trying to make a workout plan to truly strengthen my core. New goal is to work on diet. for some reason diet is so much harder for me than exercise right now!
How many reps of each exercise should we do and rounds for modifications vs advanced moves ? Doing just the reps you’ve done feels a bit short? Brilliant video
I just assumed only one rep. I did this yesterday just once and woke up the next day with my abs sore. It sort of feels like I actually did an intense ab workout! So I say go once maybe twice if you really want to and wait the next day to see how your muscles react.
Thanks yep so far I’ve been just doing the one but wasn’t sure if they were too short hehe
I loved it , still have a little mommy tummy left but you got my hopes up, Thanku Jessica ,
I'm 8days postpartum and just started today, hoping for the best
Hello Jessica! At first I thought that there is no way I can finish it all but I'm motivated and your exercises are my favourite and now I'm like waouh it went to fast! It's because I really enjoyed it and you gave us alternatives if it's hard. Thank you so much for your hardwork!
Yay thank you!!! I’m almost 5 weeks postpartum, so happy I found this video!
You are so amazing. I look forward to your videos every day. You are the best instructor I've ever watched!! Love you!!
Aw, thank you so much! You are too kind 💞 Thank you for working out with me!
So happy I found these videos. After my 3rd (and last) baby was born, I was doing all the worst workouts because I had no idea what diastasis recti was. And no one told me. So I'm currently 3 yrs postpartum and just now working on getting my abs back together. Today's day 1. 😀
So glad you are doing safe exercises! It may take a little longer than 4-6 weeks to heal 3 years postpartum, but with consistency you can still heal! xo
My little one is going to be 1y in 28 days. Let's see the results on the day🎉 wish me luck and a bit of jealousy from other mommas 😂
So glad I found your video! Started day one today after 8mos PP. I have a massive abdominal gap and have been experiencing so much back pain 🥺 just after one exercise session, I am already more aware of my core throughout the day. Looking forward to closing the gap as much as possible so I can continue with other workout routines. Thank you for sharing!! ❤
Girl your channel has done so good! I am so happy for you! I am back bc I have not lost my baby tummy yet LOL I am trying to get a workout!
Good morning Jessica 🌻 Really enjoy your ab workouts and as 11 months! postpartum now I also appreciate the advance options you give. Thanks again and love the split screen too!
So glad you enjoyed! Thank you, Carrie! 💞
@@PregnancyandPostpartumTV can i do this after 3 months of c section?
You are amazing! I’m still working on my jelly tummy, but you inspire me!!
Haha! 🤣🤣
One of my favorite exercises! I feel stronger and like a have a stronger core. I wish she would que when to start though, the first few times I was left behind a little.
7 weeks postpartum, this feels so good! Thank you!
Can we do this after 7 weeks?
5 years postpartum 🤗❤️
Loved this thank you! Also this color on you is perfection
Hey. Glad I found your video. I am little confused. Is this the video that contains all the exercises that have to be repeated for 28 days or are there other videos?
Please help !
Yay! I’ve made my own challenge this month - doing Active August!! At least 20
Mins each day of any sort of exercise. I’ll add this to do too.
I finally got signed off for my ab separation, so I can do normal exercise now now but I’m still keen to do postpartum ones still.
Oh I love it! Active August! The advanced options would be a good choice for you in this video then! 💞 I’m also thinking of adding a series for after postpartum in the Fall 🍁
@@PregnancyandPostpartumTV hi! Love these videos ! Wanted to know if there are any rest days in between or we just do every single day and also what to do when the back is straining to compensate for weak abdominals ? Thank you !!
These were marvelous! And yet it feels that I can do it every day. My lower back felt amaaaazing just after the bear hold. Wouaoh!!!! Thank you. And though the quote took me by surprise, it is sadly true and it is a good perspective. Thanks!!!
You are terrific ! Thanks Jessica !
Thank you so much, Maia! 💞
Please also mention that for how long we shud do every exercise.
Just found this! I have been loving your videos. 6m pp and doing this daily along with another one of yours! 🙌
Ooo, glad I found Level 2 of this, though I think this Level 1 vid was perfect for the first two weeks of the challenge, for me!
Day 1 🎉 thank you Jessica ❤
Thank you so much!! This is exactly what I was looking for.
This is just the video I was hoping for! But I am wondering how you were able to find the energy to exercise with three kids while at 4wks postpartum. I’m 8wks postpartum, and with the baby still up in the middle of the night and my 3 year old needing energy and attention from me during the day I’m struggling to find the energy I need to exercise effectively. It’s proving to be harder than I thought!
The comment I was looking for 💖 Im 6mpnths postpartum with forth baby....I dont even know whats my name 🤣 let alone remember/have energy to workout 😭 as much as I want to bounce back 🥺
I love this video! I feel like the exercises are simple but effective.
Hi mam I am from India. Your vedio is very interesting 😊😊 I started to doing today. Waiting for result ❤❤
First day of my new core 😊 thank you for sharing this ❤
Day 5 - it is like you said, I’m starting to feel my abs actually engage whereas they felt like jelly those first few days
So happy for this workout! 10 months postpartum, but it's never too late! Thanks for all the motivation! I have a question: is it safe to do hula hoop with a standard non-weighted hula hoop if I still have a bit of diastasis recti?
I am 11 months postpartum too, can I ask how did it go for you? Are you seeing changes?
@@FN-pz5tr I think I can see a change. I also started taking care about what I eat, so all combined is working, veeery slowly though, but there is some progress.
I'm starting today
Same here
Almost 3 yr postpartum... starting today
I'm 3 weeks and 5 days postpartum and this is my day 1 let's see what i can achieve
Tell me the results 😍
Hi..I m from India.I love this session n doing this since 15 days, it seems very effective. Just give me a confirmation can I do it after 7 months of post pregnancy with breastfeeding??
Day 1 - feeling happy. Thanks :-)
Day 1! 🥳
Thank you so much!!!!! 😘
Am a first time mom 3 months post just started the exercises am loving them so far
I confirm. This feels amazing the day 2. So much lOoooooooVe!
Just finished the day 9/14 challenge and going to start this day 1/28 challenge too! Cant wait to see how it goes!
8 weeks pp. Counting my progress here to motivate myself!
Day 1 ✅
Day 2 ✅
Day 3 ✅
Day 4 ✅
Day 5 ✅
Day 6 ✅
Day 7 ✅
Day 8 ✅
Day 9 ✅
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Day 15 ✅
Thanks for your response about my concern.
Awesome workout. I want to try this challenge.
I hope you love it if you try it!! There is now a level 2 for after! 💞
love this! Is it okay to add this to our normal workout routine or just focus on this for the 28 days? Thank you for providing amazing info and workouts!