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8-Week Core Challenge with Mommy Mango
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Overview of program and how to get started TODAY!
*****Personalize your program with Transverse Abdominis and Pelvic Floor Strengthening Assignment***** (5:54)
Download the app or add to your home screen (1:10)
Introduction
What is Diastasis Recti?
What causes Diastasis Recti in pregnancy and postpartum? (0:26)
The Mommy Mango approach to rehabilitating a Diastasis Recti?
How long will it take to heal?
C-Section Mamas (including mamas that have abdominal scar tissue from different causes)
C-Section/Scar Tissue Release Technique (10:04)
Tools To Get Started
Access the Total Body Workout Library
Join the Mommy Mango Support Groups
Fill out your GOAL SETTING WORKSHEET Here
****Top Tips for Success****
Equipment needed
Assessments
Why self-test and self-test troubleshooting. (8:24)
More important than closing the gap (4:24)
Diastasis Recti Test (2:37)
Posture Assessment
*****Personalize your program with Transverse Abdominis and Pelvic Floor Strengthening Assignment***** (5:54)
Week 1: Breathing Lessons and Level 1 Workouts
Why we are going to learn how to breathe. (6:09)
Your Transverse Abdominus
What Exercises Can I do? (2:08)
Exercise
DAY 1: Level 1 Workout (8:36)
DAY 2: Level 1 Workout (8:36)
DAY 3: Level 1 Workout (8:36)
DAY 4: Level 1 Workout (8:36)
DAY 5: Level 1 Workout (8:36)
DAY6: Level 1 Workout (8:36)
DAY 7: Rest
Week 2: Alignment Lessons and Level 2 Workouts
Why posture is so critical.
Common postural concerns and how to fix them. (24:53)
DAY 8: Level 2 Workout A (24:52)
DAY 9: Level 2 Workout B (24:40)
DAY 10: Level 2 Workout C (24:41)
DAY 11: Level 2 Workout D (28:41)
DAY 12: Level 2 Workout A (24:52)
DAY 13: Level 2 Workout B (24:40)
DAY 14: Rest
Week 3: Scanning Lessons and Level 2 Workouts
Muscles should be strong not tight.
What muscles are tight and why?
Progressive Muscle Relaxation Practice (3:52)
DAY 15: Level 2 Workout C (11:25)
DAY 16: Level 2 Workout D (15:25)
DAY 17: Level 2 Workout A (11:36)
DAY 18: Level 2 Workout B (11:24)
DAY 19: Level 2 Workout C (11:25)
DAY 20: Level 2 Workout D (15:25)
DAY 21: Rest
Week 4: Exhaling Lessons and Level 2 Workouts
Exhaling With exertion. (4:09)
Exhaling With Exertion Practice (4:09)
DAY 22: Level 2 Workout A (11:36)
DAY 23: Level 2 Workout B (11:24)
DAY 24: Level 2 Workout C (11:25)
DAY 25: Level 2 Workout D (15:25)
DAY 26: Level 2 Workout A (11:36)
DAY 27: Level 2 Workout B (11:24)
DAY 28: Rest
Self-Test
Diastasis Recti Self-test (2:37)
Week 5: Rest Lesson and Level 3 Workouts
Rest and Your Fascia
DAY 29: Level 3 Workout A (15:55)
DAY 30: Level 3 Workout B (18:01)
DAY 31: Level 3 Workout C (16:56)
DAY 32: Level 3 Workout D (14:55)
DAY 33: Level 3 Workout A (15:55)
DAY 34: Level 3 Workout B (18:01)
DAY 35: Rest
Week 6: Nutrition Lesson and Level 3 Workouts
Nutrition and Your Fascia
DAY 36: Level 3 Workout C (16:56)
DAY 37: Level 3 Workout D (14:55)
DAY 38: Level 3 Workout A (15:55)
DAY 39: Level 3 Workout B (18:01)
DAY 40: Level 3 Workout C (16:56)
DAY 41: Level 3 Workout D (14:55)
DAY 42: Rest
Week 7: Stress and Your Fascia and Level 3 Workouts
Relationships
Lifestyle Factors and Stress
DAY 43: Level 3 Workout A (15:55)
DAY 44: Level 3 Workout B (18:01)
DAY 45: Level 3 Workout C (16:56)
DAY 46: Level 3 Workout D (14:55)
DAY 47: Level 3 Workout A (15:55)
DAY 48: Level 3 Workout B (18:01)
DAY 49: Rest
Week 8: Gratitude Lesson and Level 3 Workouts
Gratitude: What difference does it make?
Workout Plan and The Final Key To Closing the Gap
Day 50: Progressive Core Strengthening Workout 1 (8:00)
DAY 51: Mommy Mango Fit Camp
Day 52: Progressive Core Strengthening Workout 2 (4:35)
Day 53: Mommy Mango Fit Camp
Day 54: Progressive Core Strengthening Workout 1 (8:00)
Day 55: Mommy Mango Fit Camp
DAY 56: Rest
Day 57: Progressive Core Strengthening Workout 2 (4:35)
Keep Going. Keep going. Keep going.
Self-Test
Diastasis Recti Self-Test (2:37)
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In closing
Congratulations!!
You don't need me anymore but...
**Bonus** Nutrition Optimization Bundle
Weight Loss Workbook
Meal Plans (with more coming soon)
Gut Healing Protocol
**Bonus** Advanced Core Workouts
Instructions for this section
Advanced Core Workout A (14:56)
Advanced Core Workout B (11:51)
Advanced Core Workout C (11:55)
Advanced Core Workout D (12:15)
What muscles are tight and why?
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