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15 Minute Arm Workout (Diastasis Recti Friendly)

Check out this 15-minute workout to tone and define your arms.  These exercises are largely diastasis recti safe.  You might want to modify on the push-ups, as without proper core engagement, you could worsen your diastasis recti.  The best modification is a push-up against the wall or a high counter (the higher the surface…the less strain on your core muscles).


This is what I like to call an AMRAPBCC (As Many Reps As Possible Before Child Cries–or 15 minutes–whichever comes first)!  workout.   All you need are some dumbbells or some weighted objects.

The lighting sucks on this video.  It could possibly be finger smudge from Miles, too.  He loves the “monkey game” on my phone.  Who knows.  Apologies.


15 Minutes Arms:

Seated shoulder press, 10-12 reps


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Lateral Arm Raises, 10 reps



Push up, 10-15 reps



Tricep Dips, 10-15 reps

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Donkey Kicks, 5 each arm

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Bent Over Row, 10 reps

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Disclaimer: Be sure to check with a doctor before you begin any exercise routine.  By performing any exercise, you are performing them at your own risk. Get Mom Strong and its parent company N&P Billing, Inc. will not be responsible or liable for any injury or harm you sustain as a result of the fitness instruction or other information shared on this site. Thank you for your understanding.

[Total: 18   Average: 3.6/5]

2 Comment

  1. Jill says: Reply

    I tried to give you 5 stars on the rating but my kid bumped my phone and it rated a 1. I can’t figure out how to change it, sorry! I am really enjoying these exercises.

    1. Ha. No worries.

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