For every mom told to “just do crunches” — and felt worse.

Up to 60% of women develop diastasis recti after childbirth.

Most postpartum programs ignore it. This guide was built around it.

Post-Pregnancy Core is a 28-day PDF program that safely rebuilds

your deep core and pelvic floor after delivery — using only movements

proven safe for diastasis recti recovery. No crunches. No sit-ups.

No planks.

4 WEEKS · 8 EXERCISES · 0 EQUIPMENT

A progressive structure that starts where your body actually is —

and builds from there. Each week introduces new exercises with full

instructions, sets, reps, rest times, and technique cues written to

prevent the most common postpartum training errors.

This is for you if:

→ You’re postpartum and want to start core rehab safely

→ You’ve been told you have diastasis recti

→ You have lower back pain, core instability, or pelvic floor weakness

→ You want a structured 4-week plan, not random exercises from social media

Not for high-intensity ab training or without medical clearance.

Instant PDF download. No equipment. Start today.

⚠️ Always consult your doctor before starting, especially after C-section.