Rebuild core strength and function after pregnancy
Duration
16 Weeks
Daily Effort
15 mins/day
A step-by-step program designed to rebuild your core strength after pregnancy. Heal abdominal separation through gentle, progressive exercises that protect your healing tissue.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
This program is based on peer-reviewed research and clinical guidelines: Simpson 2022, ACSM guidelines (Skoura 2024), Swedish national guidelines, Dufour 2019 Delphi consensus
Join thousands of people who have transformed their health with our evidence-based programs.
Guided video demonstrations for every exercise
Progress tracking and phase advancement criteria
Evidence-based protocols from physical therapists
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For most people, yes. Diastasis recti is a separation of the abdominal muscles that is common after pregnancy, and it can usually be improved with consistent, progressive core and pelvic floor exercise — no surgery required. This 16-week program guides you through that process step by step.
The program runs 16 weeks at about 15 minutes a day. Many members notice improved core control within the first few weeks, with strength and abdominal-gap changes building over the full program.
The program starts with gentle activation and only progresses as you are ready, avoiding crunches and any movements that cause abdominal coning. If you had a c-section or birth complications, check with your provider before starting.
No. Every exercise is designed to be done at home with no equipment, following guided video demonstrations.