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Core Foundations Rehab Course

(16 customer reviews)



Core Foundations is an 8-week online program to build the foundational strength of your internal core muscle and gradually integrates that essential strength into your everyday life.
This course is good for: Anyone 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 postpartum birth recovery.
Access: You will have 10 weeks of access to this 8-week course.
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**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!


SKU: cf-course Category:


Course Outline:
Week 1: Anatomy and Awareness
Week 2: Core Connection
Week 3: Neutral Pelvis Alignment
Week 4: Pelvic Floor
Week 5: Neutral Rib Cage Alignment
Week 6: Core Consistency
Week 7: Challenge
Week 8: Core-Strong Lifestyle

16 reviews for Core Foundations Rehab Course

  1. Catie

    Core Foundations has given me my life back by teaching me how to put myself back together after two pregnancies. I am stronger than ever and able to take care of my family. I can’t thank Kelly enough for the amazing program she has put together; the incredible amount of information and practical application available here is life-changing.

  2. Katie

    I have seen countless chiropractors, doctors, and physical therapists for my back pain after a car accident. No one spent as much focused time strengthening my “core” as I experienced in this program. I am amazed at the difference not only in my waist (which shrunk by three inches in six weeks), but also by the dramatic improvement I have felt in my low back pain.

  3. Elizabeth

    The Tummy Team has been extremely helpful physically, and emotionally. After my first pregnancy, I was left feeling pretty wrecked. It took me about 4 weeks of consistently following the exercise through the Core Foundations program before I noticed a marked reduction in my diastasis recti opening and my back pain. The program has been super informative and I’ve gained knowledge and tools I plan to use for the rest of my life.

  4. Jackie

    I started out discovering a small umbilical hernia and The Tummy Team was one of the few websites that helped to give me hope and understand my condition. Through the self-assessment for diastasis, I discovered I had this too. The Tummy Team got me started on the right path to healing and understanding that a DR can be improved. I did end up needing to work with a physical therapist who specializes in DR where I live. The online videos were very helpful to follow each week to begin taking action and helped to ease the emotional stress that I was feeling from the diagnosis.

  5. Kiersten

    I had a 6.5-finger diastasis and 30inch waist. Three weeks later and I had closed it to a 3-finger diastasis and had a 28-inch waist. My bellybutton even went back to normal! The results were amazing. I am still working on closing it up completely, but I feel and look totally different! Everyone around me has noticed my flat stomach and my smaller waist. I am so excited to share this information with everyone.

  6. Angela B (verified owner)

    I am 57 and have 6 kids and suffered from diastasis recti, functional core weakness, intestinal issues, pelvic instability, difficult pregnancy, difficult prior delivery, constipation and more before I started this course. I did fit2b for a while and while it did improve things, I clearly needed more help than fitness alone could offer. I was hesitant but noticed subtle improvements every step of the way. I think it’s the first time I’ve completed an online course.. maybe ever.. the sense of the accomplishment is huge and the fact that the ideas are all finally gelling together in my mind gives me a lot of hope for my future. I also did an eSession with Gillian part way through the program which I highly recommend. Being validated by Gillian was huge.. I’m still not used to that, but I sure appreciate it. She clarified many things for me and gave me focus.. I love that I can watch the video of the eSession and make more notes to keep applying. So many of my symptoms have improved. I love the sweet spirit and the kindness along with professionalism from The Tummy Team. Thank you for that.

  7. Jess

    Before this course, I felt so broken. I couldn’t workout because I felt like it was just making everything worse. I love working out because it helps calm my anxiety so I just felt like I was at an impasse. I was frustrated and couldn’t even hold my smallest kids without pain. I was having difficulty with intimacy and going to the bathroom. My periods were erratic and painful. I just didn’t like how I felt or how I felt about myself. I felt pretty hopeless. I am 30 years old with 3 kids and suffered from so many of the symptoms you describe: diastasis recti, functional core weakness, back pain, incontinence, intestinal issues, pelvic instability, difficult pregnancy, and constipation. I tried a few different exercises from other Physical therapists and different exercise mentors, but nothing was working. I just felt weaker and like I couldn’t do what I needed to do. So I was desperate, hesitant and excited to try The Tummy Team. It only took 2 weeks to notice a difference in my symptoms. I now feel stronger and more hopeful. I feel like I have the tools and power to change how my body works and how I function day to day. I still feel some pains here and there mostly from collapsed postures but I’m working on it. I know what I can do to fix it. I don’t feel broken, I feel like I am healing. I know what exercises I can do and what releases help. I still have some really tight pec muscles, but I know that I can fix that as I’m consistent. The single biggest impact was that Core Foundations gave me hope that I can feel something other than broken. I almost did not do the program as I felt a lot of fear and hesitancy because I’d tried things before and nothing worked. I wasn’t sure how this could be different but right from the get go Kelly explains everything about your body and helps you take that power back. I was also unsure of how much time I could dedicate to the exercises and releases, but she has solutions for that too which was amazing! I want to give a HUGE thank you to Kelly and everyone at the Tummy Team for giving me the tools and power to change how I feel about my body!

  8. Lois (verified owner)

    You are doing profoundly valuable work, please keep doing it and I hope other women can benefit from the program as I have. Thank you so much.
    I am a 38 year old mom of 4 (including 2 year old twins) and before I started Core Foundations I was struggling with diastasis recti, functional core weakness, prolapse, incontinence, intestinal issues, pelvic instability, difficult pregnancy, and constipation! I was in pain almost every day and struggled with poor posture and a weak core. I thought the pain was from food allergies, but I learned quickly that it was connected to my core weakness! I also was getting migraines and bad headaches which began as right shoulder/back pain often. I stay at home and homeschool my children. I also am earning a degree and am responsible for 99% of the household work and care for children, as my husband has a very demanding job. I went through 6 weeks of physical therapy after my twins were born for exactly this problem. It did help quite a bit, but I stopped doing the exercises, and slowly the diastasis recti came back. I couldn’t afford the time (child care) to go back to physical therapy, so this program was wonderful for me. I was a bit hopeful, a bit doubtful and pretty desperate when I signed up. Within a few weeks every one of my symptoms had improved! I rarely get headaches (big change for me). I don’t have abdominal pain (which stopped me from cuddling my family and sometimes landed me on the couch). My gut is much happier and functioning well. My incontinence (urine when coughing/laughing) is generally resolved, it hasn’t happened in about 2 weeks or more. Symptoms of prolapse has greatly improved although hasn’t completely resolved. I feel much stronger, much happier and much more comfortable in my body. My diastasis went from a 3 finger deep gap at my navel, to a very shallow 1 finger gap right at my navel (and nowhere else). My waist reduced by 2 inches. My biggest obstacle was sometimes it was hard to fit in the videos, but I made time for them. I felt really hopeless and desperate at the beginning and now I feel joyful and proud of the work we’ve done. I’m glad I did this program!

  9. Kristi

    I wish I had done this years ago! I noticed differences in my diastasis, functional core strength and low back pain within 2 weeks. I am able to function much better throughout my day now. I can better carry out my responsibilities, and am even getting more done because I’m able to stay on my feet longer without pain. I can sit in the floor without support. I can lift and carry without pain. Thank you so much for helping me with pain that I didn’t even realize was related to my core. There were 2 obstacles to me starting this sooner: Finances – I waited for a big sale, but now I think it would have been worth it even if I had paid full price and Time – I hesitated because I was afraid I wouldn’t have the time to do it, but it was very easy to fit into my day!

  10. Rachel (verified owner)

    I am a 31 year old mom of 5 and before I started Core Foundations I was in so much pain and couldn’t do what I wanted to. I consistently went to the chiropractor but I just kept having to go back. I struggled with diastasis recti, functional core weakness, back pain, intestinal issues, and pelvic instability and all of my symptoms have significantly improved. I feel like I have a chance at living a normal life again! I feel like I can tackle the future now and I am empowered with knowledge to make a change. The biggest thing is that my body pain has went away almost completely. I felt hopeless and was scared to pay for the program but you totally proved me wrong, it was worth every penny. THANK YOU Kelly! YOU ARE AN AMAZING PERSON!

  11. Erin (verified owner)

    I am a stay at home mom and was struggling a lot when I started Core Foundations. Pain from my hernias and a weak back kept me from being active with my children. I had to stop running and generally exercising because I could not figure out how to without further damaging and worsening my core and hernias. Back pain was also an issue and made me uncomfortable during the day and unable to sleep at night. Also I was changing my pants several times a week because I could not make it to the bathroom. It was embarassing.
    I tried pelvic floor work, but their advice made me feel like I was tearing my abs apart. Surgery was offered, but I was often pregnant or breastfeeding. I was hopeful and hesitant to try online but I noticed all my symptoms have improved and I had a lot: diastasis recti, functional core weakness, back pain, incontinence, pelvic instability, hernia, and constipation!
    Now I am not having incontinence issues nearly as often – only once or twice a month vs. a few times a week. I can sleep at night without back pain. My belly feels stronger, and I can lift and move in ways I have not been able to. I feel stronger, even as I am slowly working back up my other areas of strength. The biggest impact has been my hope for healing. My DR closed at least 3 finger widths when I did not feel like I had done all that was required. I feel stronger and hopeful that I have the resources I need to continue to heal. I just need to do it 🙂

  12. James Blaney (verified owner)

    I’m doing the Core Foundations Rehab course/ for my diastasis recti. I’m beginning week 3 and was suffering with a lot of back pain when going walking I’d be in horrible pain and have to stop and stretch my back constantly even over time the pain didn’t lessen. I started my online d/r program and now my back pain is almost gone! I’m excited every week to do my online course I can’t wait to see what other improvements I’m going to get! I wish I started years ago. My baby is 8 years old and it’s never to late! I tried everything under the sun to heal my back pain! I’m excited to take my measurements my clothes fit better already. I’m wearing shirts that are in my closet I didn’t look good in before!

  13. Kelli (verified owner)

    I am 33 with 2 kids 3 and 5. I looked at Core Foundations because I had diastasis recti, functional core weakness, back pain and GI issues. I was overall weak and had pain any time I tried to power through. I realized I was telling my girls all the time not right now my back hurts. I had completely stopped all fitness because it made my pain worse. I work full time and I am in a very repetitive motion job. A lot of arms out, looking down, and mostly sitting although one area of my work does that a raised desk where I will alternate sitting and standing, but I still am looking down. I’m a histotechnician.I did PT a few years ago after my second baby. I was told I had a diastasis and referred by my OB but was only given the exercises where you lay down on your back. It helped a tiny bit and was very discouraging. She told me to never run again. I admit that I was doubtful and hesitant to try online rehab but I started feeling significantly better in the second week. Now, I am more active with my children and can’t remember the last time I told them I couldn’t play with them because of my back pain. I’ve started walking for exercise again and look forward to moving back into running!! The biggest impact for me has been making me feel like the pain in my life wasn’t normal and being more active and enjoying my children and actually playing with them.
    I wish I would’ve done it a long time ago. I had saved the website for 2 years but didn’t invest the money because I had PT before and it didn’t work for me. I was worried about spending the money and it not working again… so definitely finances, skepticism, a little hopelessness and fear. I am so grateful I finally did it! This is exactly what I needed from the start.

  14. Leann (verified owner)

    5 stars all the way! I loved the program, feel stronger than I have since having my second child and feel that I can now safely carry a 4th and however many more babies that the Lord blesses us with! And I am interested in taking the prenatal core class when I am expecting in the future.
    Thank you so much! I will be recommending the program to friends.

  15. megan (verified owner)

    I have 4 kids now and I did a few weeks of Physical Therapy in 2017. It was specifically to target diastasis recti. I think it did help a little, but beyond a few stretches targeting those muscles, I did not change the way I moved or functioned on a day-to-day level. I was still sore, slouched, weak and discouraged.
    Core Foundations was different. I noticed better posture almost immediately. It took much longer for the soreness to lessen. After 2 weeks I noticed improvement in my diastasis recti, functional core weakness, and back pain. I am still building muscle memory but I am feeling hopeful that I will get stronger as I move forward with the exercises, stretches and awareness I have learned to engage my core properly.

  16. Christine (verified owner)

    I did Core Foundations at 38. I have 2 kids ages 4 and 8. When I started, I was not able to wash dishes very much because it irritated my back pain. I had a hard time moving from one position to another because of week core and diastasis. I couldn’t walk or stand very long because I had a lot of pressure in the pelvic floor and when I would cough or sneeze I would sometimes pee a little. I noticed improvements by 3 weeks of the 8 week course. I am so grateful I can do a lot more of my homemaker responsibilities. And I don’t have to rest often daily any more. The single biggest impact on my life has been that I can get stuff done more often instead of laying down and resting most of the day. Thank You!

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How It Works

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.

Category: How It Works

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 what we do with clients in our clinic in Camas, WA. 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. We have even more information on how online rehab works here.

We also have extensive information on what to expect for each specific program. Find the program you are looking for in our store and then click “View Sample Videos and More” to learn about what that program offers.

Category: How It Works

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.

Category: How It Works

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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