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Prenatal Core Training Course

(16 customer reviews)

$119.00

 

Prenatal Core Training is a 6-week online program that systematically and safely prepares internal core and pelvic floor muscles for the connection and coordination required for pregnancy, labor, delivery, and birth recovery.
This course is good for: Any expecting mother who is past her first trimester but still has at least 6 weeks left in her pregnancy. It is especially beneficial for pregnant women suffering from diastasis recti, back pain, pelvic pain and those with a history of a previous difficult delivery, C-section, or traumatic birth.
Access: You will have 8 weeks of access to this 6-week course.
Bonus: You will receive a FREE 1-week Refresher to review your course materials at any time. You can use this before are after your birth.
See Sample Videos and More
Purchase your ABDOMINAL REHAB SPLINT now and get $5 off! Abdominal splinting can be very helpful with The Tummy Team prenatal core training process and we recommend all clients use a splint in the initially postpartum. Before you purchase your course, be sure to understand the benefits of abdominal rehab splinting during pregnancy 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!

 

SKU: pct-course Category:

Description

Course Outline:
Week 1: Anatomy and Awareness
Week 2: Core Connection
Week 3: Neutral Alignment
Week 4: Pelvic Floor
Week 5: Core Strong Birth Plan
Week 6: Postpartum Recovery

16 reviews for Prenatal Core Training Course

  1. Debbie

    My birth went great! For the first time EVER (this is my fourth baby), I had an optimally positioned baby! I pushed for 10 minutes, instead of 45 minutes, or 2 1/2 hours like the other births, and this is the big thing….I needed no stitches! It’s amazing how different recovery is when you’re not in pain. I am so thankful for this program!

  2. Kate

    The prenatal core training program made all the difference in the world in my third pregnancy. I only wish I knew this information with my first two.

  3. Nicole

    By the end of my 4th pregnancy, I discovered I had a diastasis because it felt like my insides were falling out…both forward AND downward! As soon as we found out we were pregnant with #5, I enrolled in Prenatal Core Training because I was scared to repeat that experience. My 5th pregnancy was soooo much better: I felt stronger, with less back pain, more energy, and I felt like all my “insides” stayed right where they were supposed to stay the whole time.

  4. Heidi-Ann

    Getting unexpectedly pregnant with baby #3 started giving me panic attacks when I thought back to my previous pregnancy in which I had a pretty traumatic delivery. I felt anxiety about the pushing phase and really wanted some guidance, so I turned to the Tummy Team. I did their online Prenatal Core Training program because one of its targets is women with a history of difficult delivery. Doing it made me go into labour with much more confidence. I’m now doing their Core Foundations online program to help to rebuild my core strength so I can return to doing all the things I love to do.

  5. Leah

    This course is excellent. I took it while pregnant with my 5th baby, and had a wonderful labor and even better recovery. With my previous 4, I felt very disconnected from my core after delivery. My organs were sore, and I had trouble knowing how to function (sit up in bed, stand with baby) in ways that felt strong and activated. This course gave me the tools to push more effectively and to feel strong and confident in my recovery.

  6. Lillian (verified owner)

    The day I finally purchased the program was after two days of being in so much pain I was crying, sitting with a heating pad, wobbling around. I wore leak pads all day because otherwise I’d have to change panties with every cough. I constantly felt like “things” were going to fall out when I walked around. I was 20 weeks pregnant when I started the course. I noticed changes within the first week. Surely I still had days and weeks that were painful but being more conscious of my posture at my desk was a game changer in back pain. I felt more normal, as in I wasn’t constantly thinking about “things falling out”. It was hard to notice diastsis recti at the end of the program due to the growing baby and all but I just felt like I had more control of my body and when I’m consistent with the exercises I have far less complaints of pain. While I still had to work when I started the program and the Tummy Team program allowed me to get back at it without being in pain all day. I used the splint for the day I got it and put a timer on so I wouldn’t splint more than 2-4 hours/day. This program made all the difference for me. I could do my job and not cry in pain all day!
    I was hesitant doing on online program because I usually feel like “how do I know I’m doing these things right”. However, Kelly was so very helpful, her directions were clear. There are still a few things that I wonder about, but in the video she clearly states something along the lines of “you’re going to wonder if this is working” or “your going to question if this is right”… and so I can keep going consistently because I can tell things get easier and I’m more aware of my body the more I do the exercises. I also appreciate that she recognizes we might not be 100% with the tracker but that every exercise counts and to keep going, because there were days I missed most of the exercises but I remember her encouragement. I’d tell someone who was is hesitant about a home program just to dive it because her videos and explanations were great.
    I’m just thankful and grateful for this program.

  7. Amanda (verified owner)

    I started the program pregnant with constipation that was uncomfortable- likely had/have internal hemorrhoids. I had a lot of fear about diastasis recti and how to work out safely (there is so much conflicting or just incorrect information on “prenatal workouts”). The program totally helped the constipation and empowered me with information and I feel much better equipped to advocate for myself and trust myself.
    In the beginning I had a lot of resistance to star. The fear about diastasis kept me from checking my body and brought up almost physical aversion to addressing it. Even the word was something I didn’t want to say. I feel much more hopeful and informed- not so taboo.
    Thank you, this program was very very helpful and I now recommend it to everyone. I also found the c section part very helpful- i found out at 38 weeks that we will likely need a c section to avoid complications and the information and check list were very helpful and the video addressed the emotions involved as well.

  8. Sonia (verified owner)

    I am a 42 year old mom of 8 (5 biological, 3 adopted) and was 23 weeks pregnant when recommend by my midwife to do this course. I had a diastasis and I had a very pendulous uterus with my last babies. They were both over 10 lbs and I didn’t do physical therapy afterward to regain my core. I did, however, have very difficult births with poor positioning of babies. After the last baby I had to do PT for my bladder and pelvic floor which weren’t working well. This lent itself to not being able to push effectively during labor. With this pregnancy I was heading the same direction but my midwife wanted me to do this training to avoid those problems and help with positioning of the baby for delivery and a better recovery afterward.
    I went to a PT near me and felt like she didn’t really understand anything about my problems. Her advice was generic and overall unhelpful. That’s when I was sent to the Tummy Team. With The Tummy Team program I noticed my symptoms improving right away. I began to feel stronger very quickly.
    My uterus in NOT pendulous this time!! Yay!! I feel like I have far better control over my core muscles so that I can use them in my daily activity. I love having the connection to those muscles so that I am no longer a victim of my body and it’s weaknesses. I am now in control of those muscles and use them to my advantage. I didn’t realize how bad I had gotten. To the point that I have really had to work hard at active STANDING. How sad is that?? I was standing in a very unhealthy way so that when I tried to engage those muscles to stand properly, I could only do it for a few seconds before falling back into a lazy stance with fatigued muscles. That was a huge wake up call to me.
    The most significant thing is feeling strong and in charge of my body! I love feeling like I don’t have to deteriorate just because I’m pregnant. I can actually become stronger during this time, and I am. I’m feeling so good during this pregnancy. Before I started the program at 23 weeks, I was already feeling like I had to push in my belly button with my hand because there was a lot of pressure. Now at 34 weeks, I don’t have any feelings of pressure on my abdomen at all (unless I’ve been very active and it’s the end of the day). I rarely even use my brace anymore because I feel like my muscles are doing a good job on their own.
    I wish that my regular ob/gyn’s would have told me that it would be wise to rehab after each baby. I feel like there was absolutely NO teaching on this at all. They all acted like my body would just bounce back after birth. I’m proof that damage can occur that needs PT and can easily help to avoid problems with future pregnancies. I’m so thankful that my midwives told me about this. Otherwise I’d be facing another malposition during labor and a poor recovery with long term weakness and deficits in my muscle function. It’s a bit ridiculous that this isn’t recommended for EVERY mother.

  9. Jessica (verified owner)

    I am 36 years old and pregnant with my first baby. My midwife also noticed the diastisis in February which is why I sought out physical therapy. The diastisis really scared me. I felt very uncomfortable and had difficulty taking long walks (my preferred form of exercise). I felt like my body couldn’t support itself and I didn’t know which muscles I was allowed to safely use to hold myself up. I had pubic symphysis pain that was severe at times. My sacroiliac joints also tended to pop out when I took a walk. My body has always tended toward hypermobility so the hormones of pregnancy were exaggerating all of that. I felt afraid that I wouldn’t be able to handle being fully pregnant and felt insecure about what my body was doing.
    I was a bit hesitant but hopeful about getting help online. I noticed a difference in the very first week which helped me stay motivated.
    I feel so much stronger and able to be fully pregnant. I feel better at 40 weeks than I felt at 30 weeks. I’m more able to do what I need to do day-to-day (picking things up from the floor, doing laundry, getting in and out of bed), both because I’m stronger and because I have better strategies that prevent me from hurting myself. I’ve been shocked by how well I feel at the very end of the pregnancy because I’ve heard so many women talk about how hard those weeks were for them. Being strong in my core and able to stay active has made me feel confident in my body and relaxed about waiting for the baby to come.
    I am so grateful to feel strong and capable of being pregnant rather than weak and in pain. It has had a huge impact on my self-confidence as a pregnant woman. I also feel like I understand the mechanics of birth and postpartum recovery in a way that will help me navigate those with much less fear and apprehension than I had before I took this course. Knowledge truly is power. I really appreciate how much compassion is built into the program too. The emotional component is huge. Lastly, I’m amazed that I have less incontinence now than I had midway through the pregnancy, which is to say basically none. How many pregnant women can say that?
    I didn’t discover Kelly Dean’s video about her own background until I was about halfway through the course but once I did I appreciated her guidance and compassion even more. It bolstered my confidence to know that she had healed her own diastisis in this way.
    Thank you so much for offering this online for all of us to take advantage of!

  10. Meghann (verified owner)

    When I started prenatal core training I had 5 kids ages, 2.5, 6, 9, 11, 13 (and currently 28 weeks pregnant with baby #6). I felt weak and scared for this upcoming delivery. I felt embarrassed by weakness, and how much I couldn’t do. Now I feel stronger. I feel more hopeful. I feel less shame. I feel more empowered by the power of small consistent effort. I can see a significant change in my diastasis recti, functional core weakness, and back pain after completing the course. Gave me hope that I wasn’t bound to a life of continued deterioration, but could be strong again by implementing simple, daily exercises and strategies that could easily be incorporated into my busy mom life. Thank you for your work! Hugely appreciated!

  11. Whitney K (verified owner)

    I am 39 and have a 4 kids, 12, 9, 6 and 3 and I am pregnant with baby #5 (due in October) and started Prenatal Core Training because of diastasis recti.
    I did not recognize the effects of my diastasis (2-3 fingers) on my daily life. I was still strong, not in pain and able to function well. However, after starting this program, I realize the degree to which I was able to compensate. Week 1 exercises of simply breathing, left my core sore!
    I didnt have diastasis until after my 4th child and my midwife had suggested Tummy Team. I did not look into it at that point and decided to pursue healing though Pilates with an instructor that was well versed in diastasis. But then life got busy and 6 weeks of pilates is all I was able to accomplish. When I found out I was pregnant with our 5th, one of my goals was to create a strong core and heal the diastasis and that is when I finally looked into Tummy Team.
    I love learning about how God made our bodies to heal and function and was so excited to learn each week! I know that I am now stronger and on the road to recovery. My diastasis is much better and I am excited to complete the healing and recovery post baby!

  12. Aimee (verified owner)

    I was 27 weeks pregnant with baby number 3 and was suffering from back pain, sciatica and pelvic instability when I decided to start Prenatal Core Training. My symptoms were pretty chronic on and off back pain and pelvic pain into legs sometimes. Weak core. Made daily life with my son so frustrating and challenging. I had tried a ton of other treatments: Accupuncture, Osteo, Cranio Sacral, Myofascial massage, Contact Care (only one short session so far) and Chiro. All had some degree of help but nothing really lasted. I was feeling pretty desperate.
    As soon as you taught how to engage my TA I can’t forget now and just do it whenever I remember. It was such a game changer among many other things you have taught me!! You have given me my power back and an awareness of my body that I haven’t had. Knowledge is power.
    I’m just feeling more stable and I can see my pregnant belly is being held in better already. I feel more strength going about day to day activities and if I start to get slack I know exactly what to do know to get myself back on track and pain free again. I know how to go about day to day activities in a way that maintains my strength and posture and won’t harm my body. Thank you so much Kelly.
    This course totally exceeded my expectations you have truly empowered me and given me so many helpful tools I can integrate into everyday life with kids. I’m so incredibly grateful to you. It is early days and there’s more practice and integration I need to do but I feel so hopeful. I am not so scared about labour and birth. I highly recommend this course.

  13. Luela (verified owner)

    I am a mom of 7 and did this course pregnant with baby 8. I was suffering from diastasis recti, functional core weakness, back pain, incontinence, pelvic instability, and had a difficult prior delivery. This made the last 6 weeks of pregnancy very uncomfortable and inconvenient. I felt an improvement at week 2 of the course. And now all of my symptoms have improved. It has made the rest of my pregnancy so much more doable and enjoyable. I feel prepared and that I have tools to use. The biggest impact was feeling like I finally found the answer to pelvic floor issues. You cannot do Kegels with a week core! My only suggestion is that we have a longer time to review with the refresher. I am a busy mom of 7 and I simply needed more access time.

  14. Nicki (verified owner)

    I am pregnant with baby #1 and have a diastasis and low back pain. I was struggling with discomfort during the day, pain at night after sitting all day and fear about labour and delivery. This course reduced my back pain and I know how to keep my core strong and how to avoid activities that will be damaging.
    This biggest impact was that it provided me with information about how my core works so that I can work with it instead of against it.
    The cost is a barrier to entry. However, it is also a good thing because after deliberating for many weeks about whether I should make the investment, when I finally started the course I really took it seriously and it paid off. The online format was amazing for me during the Covid pandemic. It’s one of the only prenatal courses I had available to me and I found it very helpful.

  15. Paige (verified owner)

    I took this course 7 months pregnant with twins and having 3 toddlers ages 4, 2.5 and 1! I had a diastasis and functional core weakness and not having a strong core makes it difficult for everyday tasks and running after three toddlers 7 months pregnant. I noticed a difference in my strength within the first 2 weeks. The biggest impact was focusing on my posture and belly breaths make it to where i can pick up my kids and change certain daily tasks, diaper changes to help improve my body. It was good to have the tools to make sure i build a strong core while being pregnant for the fourth time in four years, knowing i can get stronger before delivery as well. I didn’t think i could close my separation but when i found out i was pregnant with twins i remember that this is only the beginning and i can still get stronger and have a game plan for afterwards. Thank you for this course.

  16. Lauren (verified owner)

    I took the course at 29 pregnant with my first baby. I had functional core weakness, back pain, incontinence, and constipation starting the course. Although these symptoms are an inconvenience, I mainly did the prenatal class to attempt to improve my labor and delivery experience by improving strength of my abdominal wall and helping with baby alignment. I have not yet given birth but will know the outcome soon.
    I was hesitant at first but notice improvements by week 3. Definitely feel stronger and my alignment/posture has improved. Very impressed by the improvement in regular bowel movements despite being in my third trimester of pregnancy. I have a 1-2 bowel movements daily where earlier in pregnancy I was struggling to go once every few days.
    I believe I have a good plan moving forward. For labor and delivery I will use my belly breaths and transverse holds to hopefully help my body deliver this baby! I feel a little unprepared mentally like I should be practicing something more but I will trust the process. Unfortunately for my vulvar varicose veins and some inability to hold my pee when I get the urge to pee I am hoping those improve once baby is no longer creating so much pressure in my pelvic region.
    Overall very please with the knowledge I’ve gained of the transverse abdominal muscles and how to make them stronger for alignment. I also like that I can reference back to all the handouts and PT and Rehab plan print outs post baby’s deliver!

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FAQs

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

Splinting in Pregnancy

Splinting during pregnancy can be very beneficial. We have much more information on splinting during pregnancy here.

We don’t usually splint during the first trimester. It is the most beneficial during the second or third trimester when there are more demands on your body. Here are our general guidelines:

  • We do recommend splinting when clients are suffering from pregnancy-related pain, such as abdominal pain, lower back pain, pubic bone pain, hip pain, SI joint instability, sciatica and more. The splint will provide the necessary support that your core craves to eliminate that pain.
  • We recommend intermittent abdominal splinting late in the pregnancy as the baby gets heavy and your muscles need a break. The splint will provide the support you need to give you much-needed relief.

Keep in mind that splinting should always make you feel better, not worse. Never power through pain or ignore what your body is telling you. If you are ever feeling overheated, crampy, nauseous, or anything else, then take a break from the splint.

Pregnancy Related Questions

We recommend you start Prenatal Core Training during your second trimester after nausea has passed and you have a bit more energy. You’ll want at least six weeks before your due date to train your abdominals and pelvic floor for labor, delivery, and recovery. The more time you have, the stronger you will be.

However, if you just found us and don’t have six weeks, our Prenatal Crash Course would be more beneficial than nothing.

Miscellaneous

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

About diastasis recti

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight or fitness level.  It is common in pregnancy and postpartum due to the added elasticity of the connective tissue.  With Diastasis Recti, the connective tissue that runs down the center of the abdominals (the linea alba) becomes thin and your organs push forward, contributing to a bulging tummy and increasing the risk of a hernia. Because the abdominal muscles help support the back and organs, a separation will cause your support system to be weakened leading to instability and pain.

Yes! Diastasis recti can be corrected with Functional Core Rehabilitation. This is the specialty of The Tummy Team. The treatment of diastasis recti includes a reconnecting to and retraining your internal core muscles in upright postures and optimizing your posture and alignment so your core engages and elongates consistently during all-day functional movements.  In addition, rehab will improve the sensory connection of the muscles, the blood flow to the connective tissue, and minimize movements that create intra-abdominal pressure on your tummy.   The Functional Core Rehab process includes some initial retraining exercises and stretches but is much more about retraining movement patterns and the functional use of your core muscles. 

Diastasis recti presents differently in different clients. Sometimes you feel like you have a gaping hole in your tummy, or a bulging, tenting, or “pouchy” tummy or you could have trench down the midline of your belly that sometimes bulges up when you cough or do a sit-up motion.  Other times you cannot tell by looking at the tummy but you have consistent symptoms of Functional Core Weakness like a weak, deflated abdominal wall, chronic collapsed posture, low back pain and instability, weak pelvic floor symptoms, and/or a sluggish digestive tract. The Tummy Team offers a self-check video that can walk you through checking yourself for a diastasis. (view it here).

Diastasis Recti can negatively affect much of the quality of your life and if untreated can contribute to chronic low back pain, pelvic instability, sciatica, digestive issues, birth complications, and serious pelvic floor dysfunction.  In addition, the muscle imbalance and movement strategies that cause diastasis recti can put you at risk for developing an abdominal hernia that can be painful and in some cases life-threatening.  Diastasis Recti (and all the related symptoms and side effects) is effectively treated with Functional Core Rehab.  This is not a cosmetic issue, it is an important medical condition that needs to be treated.

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight, or fitness level. It is caused by the most common compensation pattern for Functional Core Weakness: consistent forward and forceful pressure against the abdominal wall. This pressure can be from chronic poor postures, traditional abdominal exercises like crunches, sit-ups or planks, chronic constipation, and habitual bracing or bearing down.  Diastasis Recti occurs commonly in prenatal and postpartum women due to the additional pressure of the growing uterus, extra elasticity in the connective tissue of the abdominal wall due to pregnancy hormones, and additional forward pressure from constipation and breath-holding and bearing down during delivery. 

Belly bands or abdominal binding are similar to abdominal rehab splinting which is an important component to diastasis recti treatment.  An abdominal rehab splint is a medical-grade, non-constricting support that reinforces the functional use of the inner core muscle known as the transverse abdominis. When used properly, it helps:

  • promote neurological reconnection to the atrophied muscle
  • protect and support the spine and abdominal organs
  • give temporary support to the core while it is rehabilitated
  • bring together and stabilize the two sides of the abdominals to help heal diastasis recti

It is important to combine abdominal rehab splinting with a comprehensive rehab approach or the use of a splint can actually lead to disconnect and slow the healing process. The Tummy Team sells rehab splints and recommends them with all of our online rehab programs.

No, diastasis recti is a stretching (sometimes severe) of the connective tissue that runs down the midline of the abdominal wall.  A hernia is when that connective tissue tears.  A severe and untreated diastasis can put you at risk for developing a hernia and some people have both a diastasis and a hernia.  However, the rehab process is very similar and even hernias that need surgical repair benefit from Functional Core Rehab before and after surgery.

In most cases, diastasis recti can absolutely be prevented. Diastasis Recti is caused by repetitive forward forceful pressure on the abominable wall that is more prevalent when there is a muscle imbalance within the core muscles. When you identify and minimize the forward forceful pressure movements and strengthen the internal core muscles so they are not significantly weaker than the external muscles then diastasis recti can be prevented.  

Diastasis recti is typically measured by the number of finger widths you can fit between the right and left side of the abdominal all on a diastasis check.  Anything more than 1 finger is considered a diastasis.  Diastasis that are 2-3 finger-widths are considered significant and separations of 3 fingers or more are considered severe.  

Diastasis Recti is caused by chronic forward forceful pressure on the abdominal wall that causes the connective tissue to stretch and the tummy to bulge or tent. This occurs most often when men have weak internal core muscles, live in collapsed postures and hold their breath and brace or bulge their tummy when lifting, bending, moving, and straining.  Addressing the muscle imbalance and retraining core strength and functional movement patterns can reduce the diastasis. The Tummy Team has an online rehab course specifically for men with diastasis recti. 

Yes. Diastasis recti is a symptom of functional core weakness.  When the core muscles are inactive, posture collapses and the organs of the abdomen are not supported well.  The intestinal tract functions best with good blood flow and proper positioning in the abdominal cavity.  Diastasis recti and functional core weakness contribute to constipation, difficult bowel movements, and at times symptoms of irritable bowel. 

Diastasis Recti & Pregnancy

Diastasis Recti is common during pregnancy due to the forward forceful pressure put on the connective tissue of the abdominal wall combined with the extra elasticity of the connective tissue due to Relaxin and other pregnancy hormones.  Diastasis contributes to poor fetal alignment, increased low back pain, increased constipation, increased pelvic instability, and pubic bone pain and difficulty during labor and pushing.  In addition, a significant diastasis combined with pregnancy increases the risk of developing a hernia.  The good news is that diastasis can be treated during pregnancy to minimize all of these negative impacts. The Tummy Team offers 3 different online Prenatal Core Training courses to meet the needs of all pregnant women.

Yes, Diastasis Recti can be noticeable during pregnancy.  Sometimes it presents like bulging or tenting of the tummy when getting out of bed, other times it presents with a torpedo-shaped belly bump, and other times you can only identify it with a diastasis recti test.  It is helpful to check yourself for a diastasis and get prenatal core training to help minimize the effects of diastasis and strengthen your core for pregnancy, birth, and birth recovery. The Tummy Team has a “how to check yourself for a diastasis while you are pregnant” video to help you.

When alignment and functional core strength is effectively addressed early, a diastasis can be prevented during pregnancy.  If a diastasis is discovered during pregnancy, it can be minimized and prevented from getting more severe as well.  A comprehensive approach that works on optimal alignment, internal functional core strength and addresses the connection and coordination of the core and pelvic floor is the most effective prenatal treatment. It is important not to wait until after the birth to get care from a specialist for your diastasis. Here is how to start.

Yes! Prenatal core training or Core Preparation for Cesarean Birth are incredibly effective at treating diastasis recti and the connected symptoms of functional core weakness DURING pregnancy.  The Tummy Team has a step by step approach to intentionally address these issues and prepare your core for the demands of pregnancy, labor, delivery, and birth recovery. 

Solutions to Diastasis Recti

Often Diastasis Recti developed over months or years of muscle imbalance and poor movement strategies, but it typically does not take as long to heal.  Depending on the severity of your separation, it could take 6 weeks to several months to completely heal. However, most Tummy Team Clients feel a difference in the muscle tone and connection in the first week of rehab.  We focus not just on immediate results but on lasting results. Full diastasis recti rehab includes reconnection to the sensory and physical aspects of the corset during functional activities and time to allow for revascularization of the connective tissue to stabilize the abdominal wall.   

Diastasis Recti can be effectively treated at home.  The Tummy Team provides several comprehensive online Functional Core Rehab and Prenatal Core Training programs that walk clients week by week, step by step through the rehab process.  It is important to look beyond a series of exercises but to treat the big picture.  Diastasis Recti results due to disuse or misuse of your postural core muscles so retraining your posture in your everyday activities is key. Then spending time on rebuilding your upright core muscles and integrating that strength into your real-life movement patterns is the next step.  This type of rehab is actually best done at home. Check out how our online rehab programs work here.

Yes! It is never too late to treat Diastasis Recti! The cause of diastasis recti is muscle imbalance combined with collapsed postures and bulging the tummy on effort.  We can treat the cause of diastasis no matter how long the diastasis has been present.  The body has an incredible capacity to heal when given the right tools and when it is not compensating for weakness.  The Tummy Team has worked successfully with diastasis recti clients who have been struggling for decades and some clients who are well into their 70’s and 80’s. 

Diastasis Recti treatment is more than a series of exercises.  It requires retraining functional postural use of your internal corset muscle: the transverse abdominis. With The Tummy Team, the initial rehab exercises include active, elongated sitting, belly breathing with focus on exhaling, elongating, and engaging the core and abdominal massage to increase blood flow and sensory connection to the abdominal muscles. The bigger question here is what exercises DO NOT fix diastasis recti as many people are unintentionally making diastasis recti worse doing the wrong exercises. We instruct you to avoid crunches, sit-ups,  planks (when your tummy hangs down and tents), and other high-intensity exercises that require bulging, breath-holding, or tenting your tummy. Simply avoiding exercises that create additional forward forceful pressure on the connective tissue of the abdominal wall will help the healing dramatically. You can learn more about true core strength here.

Yes! Surgery is not the best option. Diastasis Recti (even severe cases) can be effectively treated with Functional Core Rehabilitation.  It is best to find a specialist like The Tummy Team that has the experience and focused training in this work because not all Physical Therapists are trained in the treatment of diastasis recti.  Treatment includes retraining the internal core muscles that are responsible for your upright posture and stabilization combined with removing movement and exercise patterns that bulge or tent your tummy.  The Tummy Team provides this type of treatment online to help diastasis recti sufferers get specialized treatment anywhere in the world. 

No. Body weight has little to do with healing a diastasis. The internal abdominal muscles can be retrained and repaired regardless of your shape and size.  Often repairing your diastasis with functional core rehab gives you more energy and less pain which can help you become more active and kick start some other healthy habits if you are carrying extra weight.  Often clients are told or feel like they need to lose weight before they address the pain or weakness of their diastasis but we encourage clients to start rehab as soon as they know they have a diastasis. 

A bulge that runs down the midline of the abdomen that tents up or pushes out when doing a crunch like activity, coughing or straining is most likely a diastasis recti.  Poor movement patterns combined with muscle weakness forces the belly to bulge and stretch the underlying connective tissue causing a separation of the abominable wall. The separation in the muscles allows what is inside of the abdomen, typically intestines and belly fat, to push through and create a bulge.

Diastasis recti can be effectively corrected in as little as 6 weeks but also could take longer than 6 months. Healing time for diastasis depends on… 

  • The severity of the separation
  • The time the client has suffered from diastasis recti
  • If the client is currently pregnant or nursing (hormones affect healing time)
  • Additional trauma related to the diastasis
  • The health of the client (nutrition, sleep, immune system, and hydration all can affect healing time)
  • How consistent the client is with the treatment plan

Diastasis recti can be effectively treated regardless of the severity and additional factors when the client receives the right treatment and is consistent.

Google's FSQs about Diastasis Recti

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight or fitness level.  It is common in pregnancy and postpartum due to the added elasticity of the connective tissue.  With Diastasis Recti, the connective tissue that runs down the center of the abdominals (the linea alba) becomes thin and your organs push forward, contributing to a bulging tummy and increasing the risk of a hernia. Because the abdominal muscles help support the back and organs, a separation will cause your support system to be weakened leading to instability and pain.

Yes! Diastasis recti can be corrected with Functional Core Rehabilitation. This is the specialty of The Tummy Team. The treatment of diastasis recti includes a reconnecting to and retraining your internal core muscles in upright postures and optimizing your posture and alignment so your core engages and elongates consistently during all-day functional movements.  In addition, rehab will improve the sensory connection of the muscles, the blood flow to the connective tissue, and minimize movements that create intra-abdominal pressure on your tummy.   The Functional Core Rehab process includes some initial retraining exercises and stretches but is much more about retraining movement patterns and the functional use of your core muscles. 

Diastasis recti presents differently in different clients. Sometimes you feel like you have a gaping hole in your tummy, or a bulging, tenting, or “pouchy” tummy or you could have trench down the midline of your belly that sometimes bulges up when you cough or do a sit-up motion.  Other times you cannot tell by looking at the tummy but you have consistent symptoms of Functional Core Weakness like a weak, deflated abdominal wall, chronic collapsed posture, low back pain and instability, weak pelvic floor symptoms, and/or a sluggish digestive tract. The Tummy Team offers a self-check video that can walk you through checking yourself for a diastasis. (view it here).

Diastasis Recti can negatively affect much of the quality of your life and if untreated can contribute to chronic low back pain, pelvic instability, sciatica, digestive issues, birth complications, and serious pelvic floor dysfunction.  In addition, the muscle imbalance and movement strategies that cause diastasis recti can put you at risk for developing an abdominal hernia that can be painful and in some cases life-threatening.  Diastasis Recti (and all the related symptoms and side effects) is effectively treated with Functional Core Rehab.  This is not a cosmetic issue, it is an important medical condition that needs to be treated.

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight, or fitness level. It is caused by the most common compensation pattern for Functional Core Weakness: consistent forward and forceful pressure against the abdominal wall. This pressure can be from chronic poor postures, traditional abdominal exercises like crunches, sit-ups or planks, chronic constipation, and habitual bracing or bearing down.  Diastasis Recti occurs commonly in prenatal and postpartum women due to the additional pressure of the growing uterus, extra elasticity in the connective tissue of the abdominal wall due to pregnancy hormones, and additional forward pressure from constipation and breath-holding and bearing down during delivery. 

Often Diastasis Recti developed over months or years of muscle imbalance and poor movement strategies, but it typically does not take as long to heal.  Depending on the severity of your separation, it could take 6 weeks to several months to completely heal. However, most Tummy Team Clients feel a difference in the muscle tone and connection in the first week of rehab.  We focus not just on immediate results but on lasting results. Full diastasis recti rehab includes reconnection to the sensory and physical aspects of the corset during functional activities and time to allow for revascularization of the connective tissue to stabilize the abdominal wall.   

Diastasis Recti can be effectively treated at home.  The Tummy Team provides several comprehensive online Functional Core Rehab and Prenatal Core Training programs that walk clients week by week, step by step through the rehab process.  It is important to look beyond a series of exercises but to treat the big picture.  Diastasis Recti results due to disuse or misuse of your postural core muscles so retraining your posture in your everyday activities is key. Then spending time on rebuilding your upright core muscles and integrating that strength into your real-life movement patterns is the next step.  This type of rehab is actually best done at home. Check out how our online rehab programs work here.

Yes! It is never too late to treat Diastasis Recti! The cause of diastasis recti is muscle imbalance combined with collapsed postures and bulging the tummy on effort.  We can treat the cause of diastasis no matter how long the diastasis has been present.  The body has an incredible capacity to heal when given the right tools and when it is not compensating for weakness.  The Tummy Team has worked successfully with diastasis recti clients who have been struggling for decades and some clients who are well into their 70’s and 80’s. 

Belly bands or abdominal binding are similar to abdominal rehab splinting which is an important component to diastasis recti treatment.  An abdominal rehab splint is a medical-grade, non-constricting support that reinforces the functional use of the inner core muscle known as the transverse abdominis. When used properly, it helps:

  • promote neurological reconnection to the atrophied muscle
  • protect and support the spine and abdominal organs
  • give temporary support to the core while it is rehabilitated
  • bring together and stabilize the two sides of the abdominals to help heal diastasis recti

It is important to combine abdominal rehab splinting with a comprehensive rehab approach or the use of a splint can actually lead to disconnect and slow the healing process. The Tummy Team sells rehab splints and recommends them with all of our online rehab programs.

Diastasis Recti treatment is more than a series of exercises.  It requires retraining functional postural use of your internal corset muscle: the transverse abdominis. With The Tummy Team, the initial rehab exercises include active, elongated sitting, belly breathing with focus on exhaling, elongating, and engaging the core and abdominal massage to increase blood flow and sensory connection to the abdominal muscles. The bigger question here is what exercises DO NOT fix diastasis recti as many people are unintentionally making diastasis recti worse doing the wrong exercises. We instruct you to avoid crunches, sit-ups,  planks (when your tummy hangs down and tents), and other high-intensity exercises that require bulging, breath-holding, or tenting your tummy. Simply avoiding exercises that create additional forward forceful pressure on the connective tissue of the abdominal wall will help the healing dramatically. You can learn more about true core strength here.

Yes! Surgery is not the best option. Diastasis Recti (even severe cases) can be effectively treated with Functional Core Rehabilitation.  It is best to find a specialist like The Tummy Team that has the experience and focused training in this work because not all Physical Therapists are trained in the treatment of diastasis recti.  Treatment includes retraining the internal core muscles that are responsible for your upright posture and stabilization combined with removing movement and exercise patterns that bulge or tent your tummy.  The Tummy Team provides this type of treatment online to help diastasis recti sufferers get specialized treatment anywhere in the world. 

No, diastasis recti is a stretching (sometimes severe) of the connective tissue that runs down the midline of the abdominal wall.  A hernia is when that connective tissue tears.  A severe and untreated diastasis can put you at risk for developing a hernia and some people have both a diastasis and a hernia.  However, the rehab process is very similar and even hernias that need surgical repair benefit from Functional Core Rehab before and after surgery.

In most cases, diastasis recti can absolutely be prevented. Diastasis Recti is caused by repetitive forward forceful pressure on the abominable wall that is more prevalent when there is a muscle imbalance within the core muscles. When you identify and minimize the forward forceful pressure movements and strengthen the internal core muscles so they are not significantly weaker than the external muscles then diastasis recti can be prevented.  

Diastasis recti is typically measured by the number of finger widths you can fit between the right and left side of the abdominal all on a diastasis check.  Anything more than 1 finger is considered a diastasis.  Diastasis that are 2-3 finger-widths are considered significant and separations of 3 fingers or more are considered severe.  

No. Body weight has little to do with healing a diastasis. The internal abdominal muscles can be retrained and repaired regardless of your shape and size.  Often repairing your diastasis with functional core rehab gives you more energy and less pain which can help you become more active and kick start some other healthy habits if you are carrying extra weight.  Often clients are told or feel like they need to lose weight before they address the pain or weakness of their diastasis but we encourage clients to start rehab as soon as they know they have a diastasis. 

Diastasis Recti is common during pregnancy due to the forward forceful pressure put on the connective tissue of the abdominal wall combined with the extra elasticity of the connective tissue due to Relaxin and other pregnancy hormones.  Diastasis contributes to poor fetal alignment, increased low back pain, increased constipation, increased pelvic instability, and pubic bone pain and difficulty during labor and pushing.  In addition, a significant diastasis combined with pregnancy increases the risk of developing a hernia.  The good news is that diastasis can be treated during pregnancy to minimize all of these negative impacts. The Tummy Team offers 3 different online Prenatal Core Training courses to meet the needs of all pregnant women.

Yes, Diastasis Recti can be noticeable during pregnancy.  Sometimes it presents like bulging or tenting of the tummy when getting out of bed, other times it presents with a torpedo-shaped belly bump, and other times you can only identify it with a diastasis recti test.  It is helpful to check yourself for a diastasis and get prenatal core training to help minimize the effects of diastasis and strengthen your core for pregnancy, birth, and birth recovery. The Tummy Team has a “how to check yourself for a diastasis while you are pregnant” video to help you.

When alignment and functional core strength is effectively addressed early, a diastasis can be prevented during pregnancy.  If a diastasis is discovered during pregnancy, it can be minimized and prevented from getting more severe as well.  A comprehensive approach that works on optimal alignment, internal functional core strength and addresses the connection and coordination of the core and pelvic floor is the most effective prenatal treatment. It is important not to wait until after the birth to get care from a specialist for your diastasis. Here is how to start.

Yes! Prenatal core training or Core Preparation for Cesarean Birth are incredibly effective at treating diastasis recti and the connected symptoms of functional core weakness DURING pregnancy.  The Tummy Team has a step by step approach to intentionally address these issues and prepare your core for the demands of pregnancy, labor, delivery, and birth recovery. 

Diastasis Recti is caused by chronic forward forceful pressure on the abdominal wall that causes the connective tissue to stretch and the tummy to bulge or tent. This occurs most often when men have weak internal core muscles, live in collapsed postures and hold their breath and brace or bulge their tummy when lifting, bending, moving, and straining.  Addressing the muscle imbalance and retraining core strength and functional movement patterns can reduce the diastasis. The Tummy Team has an online rehab course specifically for men with diastasis recti. 

A bulge that runs down the midline of the abdomen that tents up or pushes out when doing a crunch like activity, coughing or straining is most likely a diastasis recti.  Poor movement patterns combined with muscle weakness forces the belly to bulge and stretch the underlying connective tissue causing a separation of the abominable wall. The separation in the muscles allows what is inside of the abdomen, typically intestines and belly fat, to push through and create a bulge.

Yes. Diastasis recti is a symptom of functional core weakness.  When the core muscles are inactive, posture collapses and the organs of the abdomen are not supported well.  The intestinal tract functions best with good blood flow and proper positioning in the abdominal cavity.  Diastasis recti and functional core weakness contribute to constipation, difficult bowel movements, and at times symptoms of irritable bowel. 

Diastasis recti can be effectively corrected in as little as 6 weeks but also could take longer than 6 months. Healing time for diastasis depends on… 

  • The severity of the separation
  • The time the client has suffered from diastasis recti
  • If the client is currently pregnant or nursing (hormones affect healing time)
  • Additional trauma related to the diastasis
  • The health of the client (nutrition, sleep, immune system, and hydration all can affect healing time)
  • How consistent the client is with the treatment plan

Diastasis recti can be effectively treated regardless of the severity and additional factors when the client receives the right treatment and is consistent.

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