How often do you pause and simply pay attention to your breath? Before a meal, during a workout, or when stress starts to build—breathing is a tool we often overlook. Deliberate breathwork not only calms the nervous system but also helps activate the deep core muscles that support posture, movement and pelvic health. That is the foundation of this 10 minute breath and core strength workout.

This brief practice is designed to reconnect you with your breathing and to offer gentle, diastasis recti‑friendly core strengthening. Diastasis recti refers to a separation of the rectus abdominis muscle along the midline of the abdomen. It commonly occurs after pregnancy, but anyone can experience weakened or dysfunctional core muscles for a variety of reasons. If you are postpartum and working to restore core integrity, or if you simply want a mindful, safe way to build inner strength, this short routine is an excellent starting point.

10 minute breath and core strength workout video

This 10 minute session combines focused breathwork with core activation exercises that are appropriate for many people managing diastasis recti or looking for low‑impact core conditioning. The emphasis is on slow, controlled movements, diaphragmatic breathing, and mindful engagement of the deep abdominal layer (transverse abdominis) and pelvic floor. Rather than relying on high‑load abdominal crunches, the practice builds stability from the inside out, helping you reestablish coordination between breath, posture and core support.

During the routine you will be guided to breathe with intention—using the diaphragm and allowing the ribs and low belly to expand and release. The breath cues support safe engagement of inner core muscles and reduce unnecessary pressure on the midline. Exercises are chosen to minimize strain while increasing awareness and progressive strength: gentle pelvic tilts, diaphragmatic breathing with abdominal draws, supported transitions, and controlled leg or arm movements that challenge the core without forcing excessive intra‑abdominal pressure.

What you can expect from this short practice:

Clear breathing cues to improve breath‑core coordination and calm the nervous system.
Gentle activation of the transverse abdominis and pelvic floor to support the midline.
Simple, repeatable movements you can do at home in just ten minutes.
A mindful approach that avoids holding breath or performing high‑pressure abdominal exercises unsuitable for diastasis recti.

This session is easy to fit into a busy day and useful as a daily habit for rebuilding core connection. If you are recovering from pregnancy or have a diagnosed diastasis, work at a comfortable pace and avoid any movement that causes bulging or pain along the midline. Progress gradually and prioritize consistent practice over intensity.

If you would like to follow a guided version of this practice, the full length video is available on the Fit Mama Real Food’s Yoga & Strength channel on YouTube. Search the channel name or the title “10 minute breath and core strength workout video” to find the guided session and follow along at your own pace. The guided video demonstrates alignment cues, breath timing and movement variations so you can adapt the practice to your current needs.

As with any exercise program, if you have concerns about diastasis recti or other medical conditions, consult a qualified healthcare professional before beginning a new routine. A physical therapist or birth recovery specialist can offer individualized guidance and progressions tailored to your body.

Try this short practice a few times each week to build better breath awareness and gentle core strength. Return to your breath often throughout the day—before meals, during transitions, or when you feel stress—to reinforce the connection between breathing and core support. Over time, small, consistent practices like this can make a meaningful difference in comfort, stability and confidence in movement.

If you try the workout, please let me know how it feels for you.

Heather