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Core Foundations for Men Rehab Course

(13 customer reviews)


Core Foundations for Men is an 6-week online program designed specifically for men to build the foundational strength of your internal core muscle and gradually integrates that essential strength into your everyday life. This course specifically addresses diastasis recti rehabilitation as well and functional core weakness.
This course is good for: Men with functional core weakness, low back pain, diastasis recti, pelvic floor weakness, sciatica, sacroiliac instability, rib pain, abdominal hernias, upper-back pain, post-surgical rehabilitation, and prostate surgery recovery.
Access: You will have 8 weeks of access to this 6-week course.
Learn more about this course HERE.
Purchase your ABDOMINAL REHAB SPLINT now and get $5 off! Abdominal splinting is an important component of The Tummy Team functional core rehab process and we recommend 90% of our clients use a splint in the initial portion of their course. Before you purchase your course, be sure to understand the benefits of abdominal rehab splinting and find the right one for you HERE .
**To avoid any confusion, please do not share accounts when going to purchase a course.  To direct family and friends to our programs, you can either refer a program to someone with a link to our site or purchase a gift voucher for someone. Thank you!

$20 of your purchase will be donated to The Tummy Team Scholarship fund for clients in need.


SKU: o-cfm-course Category:


Course Outline:

Week 1: Anatomy and Awareness
Week 2: Core Connection
Week 3: Neutral Pelvis Alignment/Prostate Health
Week 4: Neutral Rib Cage Alignment
Week 5: Core Challenges
Week 6: Core-Strong Lifestyle

13 reviews for Core Foundations for Men Rehab Course

  1. Vince

    I didn’t know I had a diastasis until I ended up in A&E with another problem, when I did a sit up the doctor noticed it and said I had a hernia. My own doctor thought it was a hernia also, not until I went to see a surgeon did he tell me not to worry it was a diastasis and that it was not a good idea to operate on it as the operations usually fail. If not for going to A&E I would probably have not found out about it for years. I have a strong suspicion that it happened when I was straining to lift a job at work, which I shouldn’t have been doing.
    I am 55 and I am semi retired but active so I was not happy at the thought of having something that may inhibit what I want to do.
    Having looked around the UK there is very little information or advice about diastasis. I wanted to find out if I was okay to swim with it and looked online and found Kelly’s video on swimming with diastasis and followed the link to the Tummy Team.
    In fact I have just managed to see a physio who specialises in it and has confirmed that what I have been doing with the Tummy Team is absolutely right.
    As daft as it sounds, the single biggest impact on my life was learning to breathe. Having started yoga just before finding out about my diastasis I did not get what they were going on about with breathing. I seem to have spent a life with my tummy going out when I breath out and in when I breath in! Trying to change an action that seems to embedded in your subconscious is challenging.
    I would like to thank Kelly and the team for creating this program as here in the UK there is very little awareness of it, especially if you are not a pregnant woman. I do feel a whole lot stronger in my core.

  2. Mark (verified owner)

    I knew I had a diastasis recti as I went to my doctor to make sure it wasn’t a hernia. Once I found that I had it I researched to find out what exercises I needed to do in order to repair myself. I had great difficulty finding exercises that were not designed for women who had just given birth or for women in general.
    My doctor having diagnosed the condition only suggested doing google searches to find exercises that I could do to fix the issue. I don’t think she knew much about helping men with the condition.
    I found exercises online for women and was in the process of modifying these for me when I found The Tummy Team’s site and signed up for the Core Foundations for men.
    I am 60 years old and I do a lots of computer work. Lots of sitting and talking with clients. Fitting in exercise when I can. Bushwalking and hill climbing. Gym work, group classes in Pilates and RPM. I noticed I had back pain after doing yard work and back pain after playing golf. Tiredness. The diastasis recti prevented me from exercising the way that I wanted.
    When I started the program, I thought I would just get a bunch of exercises to help me overcome my immediate problem, the diastasis recti that I had developed. I am glad the program was not focussed just on the exercises to fix my immediate problem.
    By getting me to understand how my body works and the role the transverse admoninis plays in stabilising my body and what I needed to do to engage it was a game-changer.
    It meant that once I finished the program I understood why I was doing the stretches and exercises that help me to strengthen my core and how to incorporate them into my daily life.
    It frustrated the hell out of me that I couldn’t skip ahead to the next lesson to see what was coming up without finishing the lesson I was doing but I now understand why the program is set up that way and I wouldn’t recommend changing it.
    The single biggest impact on my life was knowing that the diastasis recti was a problem that I had could be fixed and fixed without surgery.
    I was committed to the program so was motivated to finish it. Time was my biggest issue but this was important enough for me that I found time for it.

  3. Paul

    I am 52 and I have struggled with back pain for much of my life and had a discectomy surgery between my L 3 and 4 vertebrae some 17 years ago. Recurring lower back pain has impacted my work and general outlook on life. I have a physical job as a Zoo Keeper (classified as an industrial athlete) and do general gardening and handyman work at home. I did Core Foundations for Men and noticed a significant improvement in my back pain in the first 4 weeks. I like the simplicity of Kelly’s approach. She is a clear communicator (though the vehicles behind the blinds were a slight distraction at times).
    I believe that to make functional core strength a part of one’s lifestyle is pivotal to a healthy happy life style, certainly in my case, so I will endeavor to continue to make this a part of my life. The most helpful part was being able to visualize which muscles to engage as well as be equipped with simple achievable exercises.

  4. keith (verified owner)

    I am a 46 year old law enforcement supervisor. I do sit a lot at work. I’m behind the wheel or a desk a lot of the time. Being in SWAT I wear a lot of heavy equipment, so that demands a lot of me physically. I have typical chores and routines at home and I do try to exercise 5+ times a week. I found The Tummy Team in a web search after struggling with diastasis recti, functional core weakness and back pain.
    The diastasis recti made me self-conscious during team workouts at work. The lower back pain hits when I’ve been standing for an extended period or sitting/laying in a not so normal position. I did seek medical advice and was told the diastasis recti is normal and nothing to worry about. I felt there was something I could do about it and did some research which pointed me to The Tummy Team.
    I noticed a difference in my symptoms in the first 3 weeks with the Core Foundations for Men program. I am no longer self-conscious about working out in front of others. I have noticed some relief on my back pain. There may be more to it and I will see a specialist concerning my back. This has definitely helped to change my slouching posture and provided me a foundation to continue building a functional core. I would definitely recommend this program to anyone suffering from diastasis recti. It won’t get fixed over night, but this program will get you on the way!

  5. Noel (verified owner)

    I am 78 years old and had a diastasis and functional core weakness. I was struggling with general discomfort and concern the “alien babies” in my stomach were going to burst out someday. I had surgery for an umbilical hernia a couple of years ago. DR became more apparent after that. Saw doctor about a “floating rib” problem where something internally suddenly pushes out a rib which is painful. No real treatment offered. Looked up DR on the internet and there you were. I was a little apprehensive about taking a video course but I am so impressed with what you have done. Clear and to the point and not an “um” or an “er” anywhere in the presentations. Very professional on both content and communication.

    I noticed significant improvement at about 4 weeks. If I remember to breathe correctly, it makes a big difference. If I remember to stand tall and walk tall, it makes a difference. Sitting at the computer I regularly remind myself to be in alignment. Pain to the right side of my body is still there intermittently and may show in the rear, side and front above the hip and around the kidneys. I am feeling that I’m more in control of my body than I ever thought about. DR is still a significant gap but if I breathe correctly, its signs are less obvious. And I’ll be more watchful about how I jump out of bed or raise up from a prone or seated position. And I have plan to keep moving forward as I’ll keep returning to the exercises and incorporate them into a regular event.

  6. Denny (verified owner)

    I am 46 and I went to a family doctor, sport therapist and a hernia surgeon. They told me I have diastasis recti and there really wasn’t any treatment for it. I was hopeful and hesitant when I found The Tummy Team. I noticed an improvement in my back pain, functional core strength and constipation in the first week. I still have the rib pain when sleeping and the diastasis recti underneath my sternum but I have a plan to continue moving forward. The most significant impact was understanding the overall function of the core muscles.

  7. Regg (verified owner)

    I am a 55 year old man and I am diabetic and exercise regularly which includes weight lifting. As I grew muscle wise so did my stomach. I concentrated on stomach exercises and the more I did the bigger it became. I went to the doctor to make sure I didn’t have a medical problem with my state of my mid section and that is when I found out about Diastasis recti. The Core Foundations for Men course has taught me a lot about the core and the proper way of exercising it along with my other exercises.
    I have a desk job for 10 hours a day and try to exercise before my day begins. Generally I exercise for approximately 3 hours before starting work. my routine is weight lifting using a machine or dumbbells’ and an elliptical Nordic track. I was a bit hesitant and hopeful when I started the course but noticed a difference in my core in the first 2 weeks. I noticed a reduction of the size of my stomach and being able to put on my socks and tie my shoes without difficulty I had before. The single biggest impact was actually being able to bend a the waist instead of round forward. I feel confident I will continue to improve my core strength and eliminate my diastasis as I continue using the stretches’ and the breathing techniques taught in the course and add them to my work out plan as well as the daily life. Thank you so much.

  8. Phillip

    I started this course because I had a diastasis and the increasing bulge size of my diastasis recti made life quite uncomfortable.
    Much of my life is spent at the desk teaching especially after Covid. Being honest however, as the years go by an increasing lack of effort has created a lot of waistline. Discovering that my breathing for so many years has been incorrect and probably responsible for the creation of my problem, it’s been a real breath of fresh air to find some professional advice that will hopefully give me the strength and direction to improve upon the problem.
    I was hopeful and grateful and saw improvement in my diastasis and my posture but I don’t think I have approached the course properly, but will start again and continue to find the persistence to complete it and improve upon my changes. I also did an eSession with Kelly and I found it very helpful. Ultimately perseverance must come from within and that coupled with your good advice will hopefully give me the best chance of success. Thanks for everything, I am continuing to work on it and seeing improvements.

  9. Kevin (verified owner)

    I am 60 years old and struggled with diastasis recti, functional core weakness, back pain, sciatica, and intestinal issues when I found your website. To be honest my big gut and protruding diastasis were major issues for my self esteem. I felt that I could never look good – or better – ever again. I’m single/divorced at the age of 60 and still somewhat hopeful of finding a relationship. This problem presented a major challenge to moving toward that goal. I couldn’t imagine a woman being able to handle this. I also started having some digestive tract issues. Well…to be blunt I was having constipation like symptoms and having difficult bowel movements. This was more troubling from a simple health perspective…yet another sign of breaking down or old age advancing. I’ve struggled with depression over the course of my life and this whole thing reinforced depressive thinking. I was just very down, doubted myself, and had major fears about what the future held for me.
    Being older and single I have started moving out of the parenting realm. My youngest is going off to college this year and I did not live in the same town as she did so I had limited responsibility over those years. I live with my mom who is 85 and she needs some support so I have regular but routine responsibilities to support her. She is doing well so that means some cooking, taking her to appointments, and generally keeping an eye on things. Because of my divorce I felt like I needed to make more and more money to make up for that setback. I have 2 jobs and up until last summer I’m sure I average 50+ hrs per week. Both jobs are sedentary and not challenging so I felt I could get away with logging alot of hours. Last summer I experienced a serious bout with COVID. I was on a ventilator for about a month. My recovery has done pretty well but I have some on going effects. I’m not able to log the hours I did before. I feel like I live a fairly healthy lifestyle. We are on a farm so there to plenty to do. I bought a nice stationary bike and use it regularly but I’m not real disciplined about eating so I seem to be continually trying and failing to lose weight.(245 pds)
    I was always told there was nothing that could be done for my diastasis but when I started to feel that diastasis was getting worse over time I was finally compelled to search out some options. I was hopeful and hesitant to start.
    After the course, I do feel stronger. My diastasis has not improved as much as I have hoped but I may have have this thing for more than 20 years so I realize it will be an ongoing thing that will take place over years not weeks or even months. My intestinal issues are better as well. In regard to being depressed it has been helpful to find some way to address this issue. This is a foothold and a starting point so it has been very helpful in terms of becoming more positive in general. The biggest thing is that: I understand the problem so much better now. I feel like there a real options for gaining some improvement on this.
    The obstacles to getting started? Skepticism and hopelessness are at the top of the list for me. I have reduced the skepticism considerably. I feel like this program is based on solid science and that it will yield results. I continue to fear that my diastasis is to advanced to address successfully. My thing is closing the gap and that has not been apparent at this time. I feel quite strongly right now that there is hope….far more than I did before. It has meant a great deal to be able to just actively address this issue. I’m not even that focused on physical results yet. Just having some tools and a plan has made a big difference for me. I will likely make a eSession appointment to get support on a more comprehensive game plan moving forward. Thanks so much.

  10. Eddie (verified owner)

    I am 53 and I had chronic lower back pain and imbalances in my posture. I had just been living with it assuming it was a part of getting older, but when I began noticing the “tenting” phenomenon occurring when I would do traditional exercises that make that happen (push ups, planks, leg lifts on dip station), I then began wondering what was going on. There’s no doubt I had over-developed my rectus abdominis and NOT trained my transverse abdominis, so I do believe I developed the condition from imbalanced training. I realized I had been dealing with diastasis recti, functional core weakness, back pain, intestinal issues, and constipation and not realizing it was all related.
    I sit at a computer a lot, so I fight that modern-day battle. I also exercise very consistently, way more than most men my age. I do a lot of exercising using resistance bands, and I am also a fervent follower of Caroline Girvan, doing her workouts at least 5 days a week. I didn’t realize my core issues were something requiring serious attention until I began noticing the “tenting” occurring when I would do planks, pushups, and other abdominal exercises. I found The Tummy Team in a web search and was pretty hopeful.
    I noticed things getting better in the first 2 weeks. It was a good feeling to notice posture improvements, less lower back pain, and less tenting occurring when I was exercising. The decision to do this program was a good decision for me, and I began experiencing the benefits very quickly. The splint helped a lot too. I do feel more awareness now for posture throughout the day, and I do feel the program taught me to be extremely conscious about breathing during exertion and execution of movements/exercises. My separation was about 1.5 finger width at the beginning and felt like it got down to about 1 finger after 6 weeks.The awareness of posture that was created through doing this program has been crucial.
    The biggest impact from this course has been realizing I need to be vigilant about posture and alignment, especially during the times of the day when it is easy to forget.
    I became aware of the diastasis through exercising, so it was relatively easy to be aware of the need to apply these principles and awarenesses during actual exercising and physical exertion, but where the biggest difference was made was paying attention and applying awareness to the sitting throughout the day. I did notice it felt like it took effort to align myself correctly in the beginning, and it was at times fatiguing, but now I do not feel fatigue as I sit with better alignment.
    For me, it was more about becoming aware I had a condition that would benefit with attention and I needed to do something about it, then making the commitment to doing it. My first direct interaction with The Tummy Team was me buying a splint, but then as gave it more thought, I decided it was a relatively small financial investment for a program that could have life-changing effects. I’m glad I enrolled in this program.

    Maybe one minor obstacle was accepting the reality that I had to not do many of the exercises that were not recommended for people dealing with diastasis recti. I am probably a lot more physically active and exercising than most 53 year old guys, so I needed to step away from many of the exercises that most likely contributed to developing diastasis recti. While I wanted to get away from exercises that did me harm, I also wanted to continue doing exercising that would keep me active without hurting my progress or worsening my condition. Fortunately, I was very willing to seek alternate exercises and movements that fit into the program.

    Also, I did find it helpful to have the program broken into weekly components to make it easier to implement. There’s no doubt the first 3 weeks were the most critical part for me to have it feel like a full-time commitment to work on the exercises, stretches, and alignment. It helped a lot not to have too many things to do, but just have a few things to do consistently.

  11. Michael

    I went through colon cancer treatment most 2021. After two surgeries and 4 months on chemotherapy my core became pretty weak. The surgeries left my muscles very week and tender for long stretches of time to the point where it was difficult to hold my children and help around the house. My final surgery was to reverse my colostomy and the larger closure where my colostomy was was very weak. It was so weak that within 3 months a hernia had begun to develop. It’s still not a complete hernia but very close. This area has a large popped out look to it as well. So in effort to help minimize a surgery to repair it or to at least hopefully make the surgery more effective I went through the program.
    I have a pretty demanding lifestyle. My “day” job is a pretty good mixture of desk work and physical standing work, where I am up and down and lift things. At home I try to be very active with our children and helpful with the daily chores and activities. So I’m constantly on my feet and lugging a not so little 20 month around.
    The surgeon, obviously, wanted to do surgery very quickly. And didn’t really offer any physical therapy options. My wife has used your program for her diastasis and thought it would be helpful for me.
    I noticed significant improvements in my functional core weakness, intestinal issues, pelvic instability, and hernia with this course. I feel like I have an ongoing plan to continue to improve also. I need to get more consistent about stretching and utilizing my splint and active sitting when doing strenuous activities or desk work. But all in all seeing the progress in such a short time this will definitely be part of my routine going forward.
    I have been able to gain much more control over my intestinal function, which is challenge following a stoma reversal. My hernia spot has shrank a lot, although not completely healed. My core feels much stronger and I am much more connected to it. All of this has given me more freedom and makes me feel much better about myself. It was especially helpful to learn how connected my core is to the rest of my body.
    The biggest obstacle for me to overcome was mostly pressure from the doctors and myself to get my hernia fix quickly. Choosing to delay things really helped me gain more control and stability that I would not have found if I rushed into the surgery.
    My only struggle was for active dads with demanding jobs, a couple more weeks of access would be nice. But I understand your right to create limits to the access. Thanks for offering me another option other than another surgery.

  12. Todd M (verified owner)

    I am 42 and sadly had been struggling with a diastasis for 5 years before I found The Tummy Team. It has caused pain in my abdomen for 5 years, has stopped me from ultra-running, working out and continued to affect my ability in farm and construction work. am constantly doing construction (carpentry) work as well as actively farming 20 acres of land (splitting wood, wheelbarrowing, digging, animal care, etc.) I also am a volunteer firefighter involving lifting medical patients, hauling loaded fire lines, and engaging in wildland firefighter operations.
    Prior to The Tummy Team, I went through the Tupler Technique 2 times, quitting about 10-12 weeks into the 18 week program. I did it the first time in 2018 and then again in 2022 before finding the Tummy Team. The Tupler program definitely strengthened my TA, however there was very little progress in closing my DR. It was the most discouraging program having tried it twice with such little result. They only work on strengthening, create a life-style crutch with 18 wks of splinting and don’t tell you anything about how to incorporate TA strength, posture and alignment into any aspect of real world experience.
    I was desperate when I start Core Foundations for Men and so grateful when I could actually see a difference in the first few weeks. All of my symptoms have improved. I started with a deep 2 finger wide DR and now it is shallow about 1 finger wide. My TA is stronger than ever, engages well with a mind-body connection and my posture being long, lean, and lifted has changed my confidence level. Moving forward, I’ll continue engaging posture work, the stretches and breathing techniques. It’s done miracles already in 6 weeks.
    The biggest impact has been that it has given me a sense of relief that I can get back into the things I’ve been forced to put on hold for too long and has helped me engage the work that I do more efficiently and effectively.
    I only wish I found this approach sooner. Maybe it was my lack of internet know-how, but out of desperation in week 12 of Tupler’s program I felt I needed to find something different, but her program seriously dominated the conversation on google searches. I found you guys through a mom’s blog that had a link to it. If there is anything I can suggest is to somehow get this out there for dumb-dumbs like me who couldn’t find it otherwise. I wish that I’d found this 5 years ago.

  13. Dean (verified owner)

    I am 73 years old and I have had 3 hernia surgeries over the last 15 years where they inserted mesh into the lower abdomen to add strength. When I got diastasis recti as the stomach started to bulge it started pulling on my lower abdomen and was putting a lot of stress on this mesh causing pain. I couldn’t sleep on my sides or get comfortable while sleeping. Also the pain during the day was erratic one time the left side was hurting and felt like I was getting another hernia then it would switch sides then nothing for a while. This is when I thought it was a stomach hernia and reached out for medical help to get the problem fixed before it got worse.
    I’m quite active, when I retired we bought 5 acres so that we would have something to occupy out time and we enjoyed growing things. So I spend a lot of time mowing, weed eating, tilling, pruning trees, and whatever needs to be done. Also do a lot of woodworking and building things so have to handle lumber and plywood on a regular basis.
    I had never heard of diastasis recti till I got the results of an ultra sound that the medical technician ordered when I first seen her. The technician was not my regular doctor but no one else was available for several weeks so opted to see her, not once did she mention DR to me but did make a reference about it my after visit review on my chart so I did a quick search on it but didn’t get much information so waited 3 weeks to get the ultra sound and got the diagnosis. I thought great now I know for sure what the problem is the I should be getting a referral to someone that can help. Instead all I got was a notification from this technician saying I was diagnosed with diastasis recti so we would just wait and see what happens. That is when I got serious about my internet searches and was not getting any good advice from the medical sights to turned my attention to YouTube and within an hour found the tummy team video on their online rehab program and I liked the way Kelly talked about the process and she just made a lot of sense. I felt like I didn’t have anything to lose so a couple hours later I was enrolled and watching the first video. Best decision I have made in a long time.
    I was excited to start and thrilled that on the second night I could sleep without pain.
    From the very start my life was improved just because Kelly started with the breathing exercises and told me to be aware of how I am lifting when I do a job. The very first thing I did was when I went out to my wood shop I grabbed the handle of the sliding door to pull it open and realized I was taking a breath then pulling the door open instead of exhaling and pulling the tummy in as I opened the door, at that time a light bulb went off and I have been more aware ever since and this has made a huge difference in my life.
    The biggest impact was being able to sleep all night and work smarter. I feel confident in my next step. First I’ll enroll in Kelly’s tummy safe exercise program so that a can find a routine that I can develop to use to keep my both in shape and working to get me through the rest of my life as pain free as possible.
    I know Kelly would like to see the medical field to be more aware of the problems that diastasis recti causes and treating it properly. I feel that education also need to start make people more aware of the problem. They give PE classes from the time you start school and all the instructors do is force the kids to do sit ups, pull ups, etc without once coaching them in proper stance or breathing. Also all the sporting goods manufactures fail to address proper form when they sell a piece of equipment. I got a TRX a couple years ago and have been using it a lot and it is one of the contributing factors in mydiastasis recti, I checked the manual again and they do show a lot to great exercises but no where do the mention proper breathing. They do say to keep the core in proper alignment but do not explain what that is.

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