Diastasis Recti–Safe Core & Pelvic Floor Exercises for Postpartum Moms
A simple, 6-week progression created by a Pelvic Health Physical Therapist & Twin Mom
Rebuild Your Core After Diastasis Recti — With Simple, Safe Exercises You Can Actually Stick To
If you’re postpartum and dealing with abdominal separation, weakness, or that “disconnected” feeling in your core… you’re not alone. And you don’t need a complicated program, long workouts, or guesswork to start healing.
Created by a pelvic health physical therapist (and twin mom!), these Core & Pelvic Floor Flash Cards give you a clear, evidence-based path to rebuilding your deep core — gently, safely, and in just a few minutes a day.
Your next step to diastasis recti recovery — only $9.99
Why These Cards Work for Diastasis Recti
Healing a DR isn’t about doing the “right” ab exercises.
It’s about restoring connection, coordination, and deep core control — from the inside out.
These flash cards guide you through the exact foundations that every diastasis recovery program should include:
✔ Deep core activation
✔ Breath mechanics that support the linea alba
✔ Pelvic floor coordination
✔ Slow, progressive strengthening
✔ Form cues to avoid doming, bracing, or overworking the wrong muscles
No overwhelm. No wondering if you’re doing it right. Just clear, safe guidance.
A Simple, 6-Week System to Feel Stronger and More Supported
These cards walk you through a progressive plan that helps you:
✔ Reconnect with your deep core
✔ Reduce the “bulging” or dome shape during movement
✔ Improve tension + support through your midline
✔ Build real strength for daily life and postpartum demands
✔ Move with more confidence — whether lifting your baby or getting back to workouts
What’s Inside (Printable PDF)
✨ 20 diastasis-friendly core exercises
✨ Breath cues on every movement
✨ Foundational techniques (“The Big Three”) for restoring deep core function
✨ A simple 6-week progression so you know exactly where to start
✨ Bonus: Core connection tips + daily movement prompts
✨ Two print sizes:
– Small (flash card style)
– Large (full-page, perfect for your wall or mat)
Everything laid out for you — no scrolling, no searching, no confusion.
Perfect For You If You’re…
• Postpartum (weeks, months, or years later)
• Navigating diastasis recti
• Feeling weak or “disconnected” in your core
• Unsure which exercises are actually safe
• Tired of contradictory advice from Instagram or Google
• Wanting a plan that’s simple, clear, and doable
Here’s the truth:
You don’t need endless planks, sit-ups, or complicated routines.
You need connection, breath, and progressive deep core work — and these cards show you exactly how to do that.
Start rebuilding your diastasis-safe core — one card, one breath, and one simple step at a time.
Get your flash cards for just $9.99