Learn the best exercises to close your diastasis and get your abs back.

Diastasis Fix Program

Every woman I talk to wants a great looking stomach post-baby, no exception.

What if I told you that doing 100 crunches a day would make your abs look worse?Yes, those Instagram and Pinterest models are lying to you. The only thing more ab work is going to do to a postpartum belly is frustrate you from lack of results or worse, give you back pain and widen your diastasis.
Yes, forward flexion abdominal exercises like situps, crunches, pilates 100s, roll downs, front planks, v-sits, etc. can make your diastasis worse and should be avoided at all costs until you have healed!
What if I told you that another popular method of drawing in your belly button for fixing your diastasis was not doing the trick either? Sure, if you can't draw in your belly button that's a body control issue that needs to be resolved. You need to be able to draw in your belly button at least once. This movement selectively recruits your deepest core muscles but selectively recruiting these muscles for training the core is not always a good thing because it's not how the body naturally functions. More on this later.
Diastasis Fix

What is diastasis recti?

A diastasis recti is when the front abdominal muscle gaps at the connection point in the middle. I say gap because the muscle isn’t actually going to split apart, so no need to worry there, but it can produce a sizable space between the two muscle bellies, basically, it’s a thinning or stretching of the connective tissue.

Why is diastasis recti bad?

Aesthetics aside (yes, I wanted to look good in a bikini postpartum too) this connection helps transfer load through your trunk. When the gap is too big or too squishy in the middle it becomes an ineffective load transfer point, this can result in back pain and SI joint instability. No one wants chronic pain, especially pain that keeps you from picking up your child, playing on the floor or living life how you want to live it.


How to check the depth of your diastasis

Watch the video below to find out step by step how to measure yourself and know if you are getting better.

Why is drawing or sucking in your belly button bad?

When you draw in your belly button you decrease spinal stability. Yes, you heard that right. You decrease stability. I’m always amazed at the number of patients I see for back pain that draw in their belly button. Once we break them of this habit and get their core firing correctly, we get rid of their back pain. Along with destabilizing the spine, drawing in your belly button also stops proper diaphragm function and promotes a shallow breathing pattern.

A shallow breathing pattern causes neck and shoulder tightness, among other things. It shuts down proper diaphragm expansion, turning you into a shallow breather. Shallow breathing contributes to neck and shoulder tightness and tightness, TMJ pain, hip pain, back tightness and pain, and pelvic floor issues. Wow! All this from breathing? Yes! So, please don’t cause your body more pain down the road by drawing in your belly button. It’s not a fix for diastasis, it’s a band-aid at best and your body deserves better!

Deep breathing provides a natural stability system for the spine but accessing this system requires abdominal expansion. When you draw in your belly button, you stop the expansion from happening and you shut down natural your natural deep breathing system as a result. Deep breathing not only provides the spine with stability but also a little bit of traction with each breath as well, no wonder it feels so great on your back!

How does this relate to healing your diastasis?

When you exhale by drawing in your belly button you prevent the little muscles under the ribs from contracting like they should. This causes the ribs to flare or simply fix into position. When your ribs lead the way for your exhale it knits the abdominal wall together in a way that drawing in your belly button never could. I’ve seen almost instantaneous diastasis closure by getting someone to exhale by closing their ribs instead of drawing in their belly button.

Take the belly button challenge to learn more!
Diastasis is a full body issue, not just a stomach issue. I see skinny men with diastasis. Crazy right? It’s not just reserved for the postpartum ladies. When the front of your abdominal wall is being loaded incorrectly a diastasis is your abs way of saying I give up. If you fix the way the body is loading itself, it takes stress off this area and allows it to permanently heal.

What does stress on the front of the abdominal wall look like?

  • Poor breathing habits
  • Improper pelvic positioning (too much APT or PPT)
  • Imbalance of core strength
  • Great than 90 rib angle
  • Poor overall posture (shifts weight into toes, forward head, etc)
  • Decreased muscle integration in trunk

Basically, to sum it up simply, lack of diastasis closure is caused by how the body brings itself together and coordinates its movements.

It has more to do with how you carry yourself and how you move rather than how strong you are. That’s why 1,000 sit ups per day will not make your diastasis any better.

It’s a coordination issue, not a strength issue! All systems must work in balance.

Lois Pace

Pilates Instructor
“My goals in the beginning were to bring more pelvic floor awareness to myself and into my pilates classes. What ended up happening as a result of working with Sarah is that I feel more confident in my own work as a pilates instructor and I’m excited about losing my “pooch” for the first time! Her programs are so motivating and made me determined to get through them, they’ve made me feel stronger both inside and out.

Some of the best parts about working with Sarah are having access to her knowledge and experience in the Facebook group, and that she’s just filled with honesty and integrity. She so clearly wants to help others feel amazing in their bodies and this comes through in every video, blog, Facebook post and interaction with her.

I am a firm believer in this program 100% and am so happy with it, I wouldn’t change a thing! I absolutely would recommend Sarah to anyone I know suffering with a diastasis or a pelvic floor issue.”


Manitoba, Canada

“After trying other programs to heal my diastasis and not seeing the results I wanted, I was skeptical that Sarah’s program would be any different. But my diastasis is almost completely closed, my belly has shrunk and I’m finally beginning to see muscle. I even sleep better, feel less stressed and have less back pain.

Sarah truly CARES, she’s constantly providing feedback and encouraging everyone. Her online presence and support is amazing and I think that is the best part of this program. It’s awesome to be able to post videos to the Facebook group and have Sarah correct form, it’s like having your own personal trainer!

Sarah teaches you to understand your body and how it’s supposed to function in daily life, because of that my lifestyle has undergone a huge transformation and that has improved my physical and mental well-being as well. I would recommend Sarah to anyone I know that is postpartum, experiences pain or has posture issues.

She has changed my life, I’m eternally grateful. I want others to feel the same.”

Laura Graefnitz

(Mom of 5 and Fitness Buff)

“I’m a mom of 5 ages 7, 5, 3 (almost 4), 2, and 9 months. I have my hands full and I love it. I have had c-section with all of my kids too, so I’ve got some abdominal issues. I am SO HAPPY I found Sarah when I did.

I started working with her because my doctor told me that there was no way to heal my diastasis recti except for surgery. I had a DR that measured 4.5 fingers. Thanks to Sarah after only a couple weeks of work it is completely closed at the top and down to 2 fingers around my belly button!!

I feel so powerful in my body now, it’s strong, beautiful and fully functioning after giving birth to 5 BABIES. It’s all thanks to hard work, Sarah, and her amazing programs!”

Is this membership right for you?

  • Do you love self learning?

    This is an online course- Information is delivered immediately to you through streaming video right in the comfort of your home. This course can be used by itself or in conjunction with a Physical Therapist you see in person. If you really hate online learning and have a hard time being self-motivated then seeing a Physical Therapist in person may be your best bet. However, if you love learning, you love improving yourself mentally and physically, and you are a self-motivated individual then this program will be perfect for you.

  • Are you good at taking things one step at a time?

    The human body is very complex and at times can be overwhelming. These programs give you in-depth knowledge of how it all works, which can be a lot of information that you'll need to take one step at a time. If you get overwhelmed easily then having access to this much information might not be a good fit.

Membership Investment

Are you ready for change?

All-Access Membership

All 7 Fitness and Rehab Programs

Printable PDFs of all the workouts to chart your progress

Fitness and Rehab Doctors on Call! Dr. Sarah and her team of experts help troubleshoot and modify any exercises as needed

Support and accountability in the secret Facebook group

Tailored Workout Track

Monthly One-on-One Sessions with Dr. Sarah and the Team of Experts

$55 monthly equivalent for 6-month membership**
$75/month for monthly billing

All-Access Plus

All 7 Fitness and Rehab Programs

Printable PDFs of all the workouts to chart your progress

Fitness and Rehab Doctors on Call! Dr. Sarah and her team of experts help troubleshoot and modify any exercises as needed

Support and accountability in the secret Facebook group

Tailored Workout Track

Monthly One-on-One Sessions with Dr. Sarah and the Team of Experts

$125 monthly equivalent for 6-month membership
$150/month for monthly billing

*There is a Programs Only option for $35/month. Anyone is eligible for this option after spending a minimum of 2 months in a Group Support membership. I want you getting started on the right foot and group support greatly increases your chances of success!

**6-month membership is paid in full at the time of sign up. $55 per month is the discounted rate for paying in full (saves $20/month).


100% Money Back Guarantee in the First 15 Days

(If you are a health and fitness professional, please register for the Pregnancy and Postpartum Corrective Exercise Certification. It will be a better fit. These programs are for personal use only, not for learning how to instruct others.)

After Signup:

You'll receive a personalized email from our team with your getting started guide and an invite to our private support group.

You'll get immediate access to all membership programs and be on your way to understanding and healing your body.

When you feel comfortable, you can post an intro to the group and we will get you pointed in the right direction. Or we can post anonymously for you if you aren't ready to share.

What Group Support Looks Like

Shared with permission from the person in the video. The group is secret and no one outside the group can see posts. It's a place for all the TMI!

Common TMI topics include everything from peeing, sex, body image struggles, bathroom habits, abdominal questions to much, much more. Seriously, there is NO TMI!


Frequently AskedQuestions

How does the membership work?

It works just like netflix or hulu. You get access to the group support and all the videos with your membership.

What if I only want access to one program?

We've found that most people need access to more than one program. Ex) Someone who's trying to heal their diastasis might need to work through a specific exercise in Happy Hips to get their glutes stronger or some of MomFit to build lat strength. You'll get guidance in the group so you'll never have to guess where to go or what to do.

What if I don't feel comfy in a group setting?

Group settings are amazing for offering multiple opinions and support. We're all in this together and connecting with other women helps us not feel so alone.

We can post for you anonymously as well. So, if something feels like too much TMI and you're not comfy, no worries. We've got you covered! We want you asking those types of questions and getting answers!

I don't have a facebook account or don't want my friends to see I'm on facebook.

Unfortunately, facebook provides the best way to have a group to be able to post videos so we can critique form. A common solution that others have done is to create a fake account. You can even go as far as grabbing a new fake email address that you use to login only to facebook. Then, dream up that name you've always wanted and use a fake profile pic. (It does help to use your real first name though and a pseudo last name.) No one will ever know it's you!

Should I choose between this and in person physical therapy?

Absolutely not! I've found this program works really well in conjunction with in-person PT. Although, I did start it, in the beginning, to help women in regions of the world that didn't have access to good PF PT, so you know it's a thorough program. I find that doing this program with seeing an in-person PT will shorten the number of sessions needed and an in-person PT can often be extremely pricey. So, the combo works well.

How long are the workouts?

The workouts take about 30 minutes, but they do not have to be done all at once. You can fit the exercises in throughout the day if that works best with your lifestyle. There are multiple scheduling options.

Can I do them with diastasis?

Yes! But, I’m going to want you to touch base in the group so we can figure out your best starting point. Having a diastasis during pregnancy is normal, but there are some things we can do to help decrease the severity.

What if I leak or have prolapse?

No problem! This workout is safe for both! It would be a great idea for you to check out the pelvic floor series first. (It comes with this membership so that’s no extra cost.) We can stop those leaks and we just might be able to reverse your prolapse!

What does "present to answer questions" really mean?

I’m in the Facebook group or one of the amazing experts from our team usually twice a day Mon-Fri. We answer all questions as thoroughly as possible. Sometimes we even make separate videos to get in an answer. If you don’t feel comfortable asking questions on in the group, we can post them anonymously for you. We’ll get your question answered.

How do I get my money back if it's not a fit?

Easy! Just shoot me an email within 15 days of joining and I’ll happily refund your payment in full. I stand behind this program 100% and if it’s not a fit for you, that’s no problem at all. The 6-month option comes with a pro-rated refund for the months used if something comes up and you need to stop sooner than 6 months. info(at)coreexercisesolutions.com

How do you fix a Diastasis?

In this video, we’ll take a look at some interesting research and dispell a few of the common myths that are out there about what causes a diastasis and what it takes to heal it.

Is your posture helping or hurting your Diastasis?

With a few adjustments to your posture, you can allow your diastasis heal.
Learn how to stack your body properly to support your healing process.

How do you fix this coordination issue?

Step 1: Stop drawing in your belly button and get your deep breathing system working instead, this includes rib movement.

Step 2: Center your weight over your body, so your hips are not pressing forward and your weight is in line with your arches.

Step 3: Learn how to load your core correctly. The might be the most important. (check out the full diastasis fix program for effective exercises)

Step 4: Midback mobility. The more thoracic spine movement you have the less force your diastasis has to withstand with everyday movements.

Step 5: Fix pelvic alignment. Too much anterior tilt or posterior tilt is bad.

What Clients Are Saying:


These are the exercises that I not only recommend for my clients but I used them as well to fix my core after two babies.

This picture was taken 9 months after the delivery of my second.
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