This program includes movements designed to support healing and strengthening for those with diastasis recti (abdominal separation), particularly postpartum. While these exercises are gentle and core-safe, every body and healing journey is different.

Please consult with your healthcare provider before beginning any new movement routine, especially if you’ve recently given birth or have concerns about diastasis. Listen to your body, take modifications as needed, and skip or pause any movement that causes discomfort or doming through the abdominal wall.

Healing takes time. Move with patience, breath, and self-compassion.

21 videos · Approx. 5–23 min per session

Getting Started

• Diastasis Disclaimer (1:17)

• Day 1 — Intro to Recovery (3:09)

• Day 2 — How to Check for Diastasis & Pelvic Tilts (5:11)

Week 1

• Day 3 — Pelvic Floor Work (6:28)

• Day 4 — Pelvic Floor, Ribcage & Block (10:02)

• Day 5 — Pelvic Floor Seated with Band (6:14)

• Day 6 — Core Work (9:31)

• Day 7 — Magic Circle (11:34)

Week 2

• Day 8 — Core (12:50)

• Day 9 — Band & TVA Breath (17:02)

• Day 10 — Long Band & Strap (17:33)

• Day 11 — Lower Body & Ball (15:40)

• Day 12 — Stretch & Ball (13:05)

• Day 13 — Band & Arms (14:51)

• Day 14 — Magic Circle Workout (17:06)

Week 3

• Day 15 — Long Band (15:57)

• Day 16 — Yoga Block Core (20:26)

• Day 17 — Magic Circle (19:25)

• Day 18 — Foam Roller (22:26)

• Day 19 — Deep Core (18:32)

• Day 20 — Standing Workout with Band (15:03)

• Day 21 — Building Up to Plank (23:02)