Diastasis Recti Starter Guide – Gentle Core Recovery for Abdominal Separation After Pregnancy
If traditional core workouts don’t feel right (or make things worse), you’re not alone. This guide walks you through the exact foundational steps I use in the clinic to help postpartum bodies rebuild strength and confidence from the inside out.
A gentle starting point
A simple, PT-designed path to reconnect your core after pregnancy
If you’re postpartum and noticing abdominal separation, bulging, weakness, or a general disconnect in your core — this guide is for you.
Healing diastasis recti isn’t about crunches, planks, or “working harder.”
It’s about rebuilding deep core connection, breath, and support — the right way, from the start.
This $7 starter guide gives you clear, safe first steps to begin restoring strength and confidence in your core — without overwhelm, long workouts, or guesswork.
What's Included:
If you’re a postpartum mom navigating changes in your core and pelvic floor, this approach can help you feel more comfortable, connected, and confident in your body again.
A PT-approved self-assessment (without obsessing over numbers)
Soft tissue prep + thoracic mobility to improve core activation
The Big Three foundational core exercises
Safe early core progressions (weeks 1–4)
Clear reps, sets, and frequency
Troubleshooting for doming, back tension, or pelvic heaviness
Who is this for?
You’ve been told you have diastasis recti (or suspect you do)
You notice doming, bulging, or weakness through your midline
Traditional core workouts don’t feel right — or make things worse
You want safe, evidence-based guidance from a pelvic health PT
You’re early postpartum or months/years out and want to start correctly
No experience required. Just a willingness to slow down and reconnect.
What Makes This Different?
This is not a workout plan — it’s a foundation.
Most programs jump straight to exercises without teaching your body how to generate tension and support through the midline.
This guide focuses on:
These are the exact principles I use in the clinic with postpartum patients before advancing to harder exercises.
What You Can Expect
With consistent use, many people notice:
✨ This guide sets the stage for long-term strength and recovery.
Why This Is a Starter Guide
This guide is designed to be:
If you’ve been stuck, overwhelmed, or unsure where to begin — this gives you clarity and direction without a big commitment.
Hi, I'm Ashley
— twin mama, pelvic health physical therapist, and someone who deeply understands how different postpartum recovery looks after carrying two babies.
My own twin pregnancy and postpartum journey reshaped everything about the way I support women. I experienced diastasis recti, pelvic floor symptoms, a body that felt foreign, and the nonstop demands of caring for two newborns at once. I know what it’s like to feel overwhelmed, unsure where to start, and exhausted from trying to “bounce back” while simply trying to survive the day.
I built my business as a home for accessible support: digital guides, practical tips, and personalized 1:1 sessions that meet you exactly where you are. Your core, your pelvic floor, your confidence — we rebuild it together.
Ready to Take the First Step?
You don’t need harder workouts.
You need the right foundation.
Download the Diastasis Recti Starter Guide for $7 and begin reconnecting your core — safely and confidently.