Scribd Logo
Upload

Welcome to Scribd!

  • 3K views

    21 Day Diastasis Recti Workout Challenge

    Uploaded by

    Jayasudha Swaminathan
    This document outlines a 21-day core exercise program with exercises that increase in intensity over time. The program includes vacuums, marches, bridges, and side planks. It provides the number of repetitions for each exercise over the 21 days, starting with 10 repetitions and building up to 50 repetitions as skills and strength improve. Rest days are included every 3-4 days to allow for recovery. Completion of each workout is tracked with checkboxes. A video demonstration of the exercises and a full 6-phase workout progression are provided for additional guidance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    21 Day Diastasis Recti Workout Challenge

    Uploaded by

    Jayasudha Swaminathan
    3K views1 page
    This document outlines a 21-day core exercise program with exercises that increase in intensity over time. The program includes vacuums, marches, bridges, and side planks. It provides the number of repetitions for each exercise over the 21 days, starting with 10 repetitions and building up to 50 repetitions as skills and strength improve. Rest days are included every 3-4 days to allow for recovery. Completion of each workout is tracked with checkboxes. A video demonstration of the exercises and a full 6-phase workout progression are provided for additional guidance.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 21-day core exercise program with exercises that increase in intensity over time. The program includes vacuums, marches, bridges, and side planks. It provides the number of repetitions for each exercise over the 21 days, starting with 10 repetitions and building up to 50 repetitions as skills and strength improve. Rest days are included every 3-4 days to allow for recovery. Completion of each workout is tracked with checkboxes. A video demonstration of the exercises and a full 6-phase workout progression are provided for additional guidance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    3K views1 page

    21 Day Diastasis Recti Workout Challenge

    Uploaded by

    Jayasudha Swaminathan
    This document outlines a 21-day core exercise program with exercises that increase in intensity over time. The program includes vacuums, marches, bridges, and side planks. It provides the number of repetitions for each exercise over the 21 days, starting with 10 repetitions and building up to 50 repetitions as skills and strength improve. Rest days are included every 3-4 days to allow for recovery. Completion of each workout is tracked with checkboxes. A video demonstration of the exercises and a full 6-phase workout progression are provided for additional guidance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    CLICK HERE FOR VIDEO DEMONSTRATION OF EACH EXERCISE: https://youtu.

    be/DJrPsglTmqs

    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    10 Vacuums
    10 Vacuums
    10 Vacuums
    15 Vacuums
    15 Vacuums
    15 Vacuums

    10 Marches
    10 Marches
    10 Marches
    15 Marches
    15 Marches
    15 Marches
    Rest Day

    10 Bridges
    10 Bridges
    10 Bridges
    15 Bridges
    15 Bridges
    15 Bridges

    3 Side Planks (10 sec 3 Side Planks (10 sec 3 Side Planks (10 sec 3 Side Planks (15 sec 3 Side Planks (15 sec 3 Side Planks (15 sec
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)

    Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐

    Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

    20 Vacuums
    20 Vacuums
    20 Vacuums
    30 Vacuums
    30 Vacuums
    30 Vacuums

    20 Marches
    20 Marches
    20 Marches
    30 Marches
    30 Marches
    30 Marches
    Rest Day

    20 Bridges
    20 Bridges
    20 Bridges
    30 Bridges
    30 Bridges
    30 Bridges

    3 Side Planks (20 sec 3 Side Planks (20 sec 3 Side Planks (20 sec 3 Side Planks (30 sec 3 Side Planks (30 sec 3 Side Planks (30 sec
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)

    Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐

    Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

    40 Vacuums
    40 Vacuums
    40 Vacuums
    50 Vacuums
    50 Vacuums
    50 Vacuums

    40 Marches
    40 Marches
    40 Marches
    Rest Day
    50 Marches
    50 Marches
    50 Marches

    40 Bridges
    40 Bridges
    40 Bridges
    45 Bridges
    45 Bridges
    45 Bridges

    3 Side Planks (40 sec 3 Side Planks (40 sec 3 Side Planks (40 sec 3 Side Planks (50 sec 3 Side Planks (50 sec 3 Side Planks (50 sec
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)
    hold, each side)

    Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐ Completed ☐

    Ready to take your results to the next level?


    See our entire 6-phase diastasis recti workout progression right here: https://www.toneandtightenstore.com/mommytummyfix

    You might also like