Hope you and your little one are doing well.
It is important to take things slowly when rebuilding your abdominal connection, so I have included postnatal workouts on days where you are training abdominals. This is deliberate so that you rebuild your strength slowly and safely. All other days are at a progressive advanced intensity level (i.e., arms, glutes and legs).
As you have indicated that you have abdominal separation of 2+ fingers we strongly suggest you consult a women’s health physiotherapist for additional support.
With your abdominal separation the key here is to really focus on the breathing, practise it and make sure you are mastering the connection.
Here are my tips on breathing:
- Place your hands onto the sides of your ribcage
- Inhale – Breathe back and up into your ribcage – your ribcage should expand wider
- Exhale – Draw the ribcage back together and deepen down through the abdominals
This type of breathing means you breathe up and down rather than the belly going in and out.
Make sure you listen to your body, if you need a rest day – take one. Or do a stretching workout – your body will thank you for it! Quick Stretch 2 and Mini Stretch 1 are perfect for you.