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Core Foundations for Men Rehab Course

(10 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: cfm-course-1 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

10 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.

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How Online Tummy Team Programs Work

We have a thriving community of online clients from all over the world in our private member’s forum. You can use this to ask our therapists questions, get encouragement, or receive additional instruction. You are not on your own during this journey! And we don’t revoke access to the forum when your program ends – you can continue to ask questions as you continue your core strong journey.

We also offer eSessions (virtual appointments) if you need more 1-on-1 instruction.

We recognize that it can be hard to understand exactly how this online rehab thing works. Rest assured, our programs are based on research and functional anatomy. Each of our online programs is a direct reflection of our clinical practice of over 2 decades. Because we spend so much time on education in how the body was designed to function, it is easy to translate this into a guided online program. Each week you have educational videos, instructional videos, exercise cards, charts, assessments, and a rehab plan. You’ll watch the videos, print your handouts, and then apply what you’ve learned throughout the week.  Specifically, each week you can expect:

  • a description of the focus of that week
  • a series of videos (some educational, some instructional)
  • detailed instructions on what to expect that week
  • answers to frequently asked questions
  • downloadable charts and assessments
  • downloadable pictures of the exercises or stretches for that week
  • and access to an online member forum to ask questions and get additional support

We also have extensive information on what to expect for each specific program including outlines for each course and sample videos on our Online Physical Therapy Program page.  Simply click the learn more tab on the course you are interested to get more details.

Splinting is a valuable part of the rehab process, but it is not the whole program. It is possible to rehabilitate your core without a splint; however, we have seen many benefits of splinting alongside our rehab program. It can speed up the healing of diastasis recti, it provides sensory feedback to help you understand what your core muscles should feel like, it increases blood flow to the damaged tissue, and ultimately reinforces what we teach in our core rehabilitation program. See more FAQs about splinting here.

Program Access

Our programs are rehab based, not fitness based. We spend a lot of time educating you on how your body is designed to function and how to address pain and dysfunction. Because all of our rehab “exercises” are functional, they are designed to seamlessly integrate into your daily habits. By the end of our program, these routines will be second nature to you. There is no real need to re-watch the program once you’ve intentionally made these changes in your lifestyle.

Remember: There are two extra weeks of access built into each program AND we offer 6-month & 12-month membership options that are available in our store HERE.

Category: Program Access

This is physical therapy and as such, clients need to be progressed at a certain pace to see results. The effectiveness of the program is due in part to the accountability and structure of the programs. Each piece builds on the previous training, allowing the body the ideal amount of time to build strength before taking on more. 

Category: Program Access

If you know you will be traveling or something will prevent you from keeping up with your program, please contact us to discuss the option of manually pausing your program access. We don’t recommend starting and stopping rehab if you can help it because it can hinder your progress, but we understand life happens.

Remember: There are two extra weeks of access built into each program AND we offer 6-month & 12-month membership options that are available in our store HERE.

Category: Program Access

Yes, our platform is now optimized for use on these devices.

Category: Program Access

No. Online programs are for Tummy Team clients only. If friends are interested, please encourage them to sign up! We cherish your referrals and appreciate your honesty.

Category: Program Access

We don’t provide DVDs and are not currently on any streaming devices. However, the program can be accessed from a desktop, tablet or even a mobile device.

Category: Program Access

Diastasis Recti Questions

Diastasis healing times vary by person and depend on two things: the depth and width of the diastasis, and how effectively you implement your Tummy Team program tools. Most Tummy Team clients with a 3-4 finger gap or less can close their diastasis and initiate the functional core strength rebuilding in about 3 months of intentional functional core rehab.

There are other factors that can influence healing such as sleep, nutrition, chronic parenting postures, and hormones.

No, it is never too late to restore your core! Diastasis recti, functional core weakness, pelvic floor symptoms, and other related issues can be repaired no matter how long it has been since it began. We have helped thousands of men and women reverse these things and we can help you too. See our offering of online programs.


Refunds are not given for online programs. We stand behind the effectiveness of our programs, but as with all physical therapy, the effectiveness is in part determined by the client’s application and integration of the content provided in the programs.

Please see our full policy information here.

Category: Miscellaneous

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