Dr. Sarah Ellis Duvall, DPT, CPT, CNC

Sarah is a physical therapist and founder of Core Exercise Solutions. Her online core and pelvic floor programs have helped thousands of women recover from pelvic floor issues, diastasis recti, SI Joint dysfunction and more. She shares her knowledge with other health and fitness professionals through continuing education courses and certifications. The Pregnancy and Postpartum Corrective Specialist Certification is taking the women's health industry by storm with graduates from 56 countries around the world.

Flat abs are an aesthetic sign that you’ve been hitting the gym and watching what you eat (probably more on the eating side), but as a physical therapist, I’d like to dive deeper into this topic than aesthetics. I’ve seen enough patients who have “met aesthetic goals” but are in pain that I think it’s …

The Secret to Flat Abs Read More »

Pelvic organ prolapse can feel like a devastating diagnosis for many women. Interestingly, some women have it and never know, while other women can tell if the slightest thing feels wrong in their vagina and seek help immediately. Mild to moderate prolapse is rarely ever painful, but pelvic floor issues such as tightness or a …

Safe Exercises with Prolapse and Ones to Avoid Read More »

There are exercises and strategies that can make pregnancy more comfortable, delivery a little easier, and postpartum recovery faster. Let’s dive into which exercises are recommended during pregnancy, exercises that can be harmful during pregnancy, and exercises that should be done with caution. Pregnancy is amazing, exciting, and hard, all at once. Feeling those first …

Exercising While Pregnant: Why You Should, and How to Do It Safely Read More »

I love helping women improve their diastasis recti! For a percentage of women, this is as simple as properly activating the core muscles, and it heals right up postpartum. Some women don’t even realize they had one! (Much like low level prolapse.) But for another percentage of women, improving a diastasis will take a lot …

3 Steps to Fix a Diastasis Recti Read More »

What is urge incontinence? Urge incontinence is when you get an overwhelming urge to pee, and you might or might not leak a little (or a lot) when that urge happens. It’s that “panic and find the closest bathroom” moment, or the overwhelming need to pee when you turn down your street on the way …

Urge Incontinence: Symptoms and Treatment Read More »

Twisting can be a controversial topic. A simple Google search or scroll through Instagram can give you wildly differing opinions and reasons for or against twisting, which of course makes it my favorite topic! I love diving into the movement patterns that stir up controversy to really pick apart the why. I usually find that …

Should you Twist with a Diastasis? Read More »

Side planks are an AMAZING exercise, but they can easily be turned into a back exercise instead of an abdominal exercise. They are a great exercise because they target the lateral abdominal complex. This includes the transverse abdominals, internal obliques and external obliques. Another key muscle that side planks work is the glute medius. Most …

Check Your Side Plank With These 5 Tips Read More »

What Is Rib Flare and Why Should You Care? Rib flare is a term that is often thrown around in the rehab world. Understanding what it means and how you can fix it can go a long way toward better breathing, core strength, and overall posture. Rib flare can even play a role in neck, …

What is Rib Flare? Read More »

Every couple of years we head out west and hit the slopes with my dad and brother. (Both of whom ski circles around me. Literally, I think they could ski actual circles. LOL) The first time back skiing after having my second I was really worried about how my pelvic floor would handle skiing, but …

Mountain Ready Leg Workout Read More »

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