The Postpartum Library · Mom Pooch Reset

Rebuild your core in 10 minutes a day on 3 hours of sleep.

The 12-week plan for the belly that still looks pregnant and the core that feels like nothing is there: the gap check, breath-to-core, three phases that progress on feel, routines that fit around feeds and naps, and food that helps without a diet. Gentle, evidence-informed, provider-first. No crunches, no gym.

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The 10-Minute Mom Pooch Reset: the plan and its printable tools

Sound familiar?

Does this sound like your body?

You are months (or years) out and someone still asked when the baby is due.
Your belly domes into a ridge when you sit up, laugh hard or lift the car seat.
You did a "postpartum ab workout" from a video and your back hurt for three days.
You were cleared at 6 weeks and nobody told you what to actually do next.
You hold your belly in all day and it is exhausting, and it still does not look like you want.
A cough, a sneeze, a jump on the trampoline with your toddler: you cross your legs first.

Your body is not broken and you did not fail. The muscles and connective tissue down the front of you stretched for nine months to make room, your deep core went offline, and nobody showed you how to put it back to work. That is a training problem, and training problems have plans.

Almost every postpartum belly comes down to the same three things: a stretched midline (diastasis recti), a deep core that stopped firing, and a pelvic floor that is either weak or clenched. Crunches make all three worse. Breath-to-core work, then progressive loading over 12 weeks, is what pelvic health physical therapists actually use, and it works in 10 minutes a day.

That is what this plan is: the gap check so you know where you stand, the foundation week that wakes the deep core up, three phases that move on feel instead of a calendar, and three routines (naptime, kitchen counter, living room) so one of them always fits the day you have.

The method

How the 12 weeks work

Weeks 1–3

1 · Reconnect

The 3-minute gap check, then 360 breathing, the draw-in, the pelvic floor lift and release. Eight quiet minutes lying down. Doming reduces here, before anything is lifted.

Weeks 4–7

2 · Strengthen

Bridges, dead bugs, wall to incline planks, carries. The corset learns to hold while your arms and legs move. The gap gets firmer.

Weeks 8–12

3 · Integrate

Squats, lunges, floor-to-stand, rotation, carrying: real-life loads, slowed down. This becomes your maintenance, and the point where walking, then running, come back safely.

Why it works

Why this works when crunches and "waiting it out" didn't

Breath before load.

The deep core is offline, not weak. The plan wakes it up with the exhale first, so every later exercise actually uses it instead of your hip flexors and your back.

Progress on feel, not on a calendar.

Each phase has a Sunday check. You move up when it is true, you drop back for a week when sleep collapses. Both are the plan working.

Built around the day you have.

Naptime, kitchen counter, living room: one of the three routines always fits. The 3-minute version keeps the habit alive on the worst days.

What's inside

The 10-Minute Mom Pooch Reset: chapter by chapter

Chapter 1 — What is actually going on in there

Diastasis recti with the real numbers (60% at 6 weeks, a third at a year), the deep core that went offline, the pelvic floor that is weak or clenched, and why hormones and no sleep make the belly hold on.

Chapter 2 — The gap check

The 3-minute finger-width check physical therapists use: width, depth and doming, how to read your result, and the list of moves that make a gap worse.

Chapter 3 — The foundation: breath to core

360 breathing, the draw-in with breath, the pelvic floor lift and release, the exhale-on-effort rule for lifting the baby all day, and the feeding posture that protects your back.

Chapter 4 — The 12-week plan

Three phases with a dose, a cue and a photo-free form check for every exercise, and the Sunday checklist that tells you when to move up or back.

Chapter 5 — Three routines for the day you actually have

The Naptime Five (silent), the Kitchen Counter Series (standing, while dinner cooks), the Living Room Flow (evening, in front of the show), and the 3-minute version.

Chapter 6 — Food and water: enough, not less

Protein at every meal, the water rule, fiber and the walk that fix bloating, what is safe while breastfeeding, and the 5-ingredient meal so you never have to think.

Inside page: the gap check, step by step

The Mom Pooch Reset System

Everything you need to start tonight: the 12-week plan, 6 printable tools, 3 routines, the free Core Rehab Tracker and 30 days of coaching emails.

The 10-Minute Mom Pooch ResetThe complete 12-week, three-phase plan: gap check, breath-to-core, three routines, C-section and food chapters, Sunday checklists.
6 printable toolsGap check log, 12-week scorecard, 10-minute routine card, symptom and daily-life log, modification chart, first-week plan.
Tummy Gap Check KitThe 3-minute self-check, what your result means, the first-week routine and the gap log, printable in 2 minutes.
Core Rehab TrackerLog your gap check, time your 10-minute session, and watch your core and symptom scores change week by week.
30 days of coaching emailsShort, specific emails that keep you on the plan, week by week.
Lifetime updatesThe download link always gives you the latest version.

$27~~$47~~ one-time · instant access

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The Mom Pooch Reset Guarantee. Follow the plan for 30 days. If your core connection, your symptoms or your gap check are not moving, email us and you get every cent back. No questions, no forms, keep the tools.

The math

What a postpartum core usually costs

Option	Typical cost	The catch
YouTube and forums	Free	Forty "postpartum abs" videos, half of them crunches. Meanwhile the doming gets worse.
Postnatal fitness app or subscription	$15–$30 per month	Good classes, if you have 30 minutes and childcare. Most mothers cancel in month two.
Pelvic floor physical therapy	$100–$250 per visit	The right call for leaking, heaviness or a wide gap. You still need a daily plan between visits.
Personal trainer (postnatal certified)	$80–$150 per hour	Great hands-on form checks. Then you are alone with the car seat the other 167 hours.
The 10-Minute Mom Pooch Reset	$27, once	The full 12-week plan, the routines, the tools, and someone to email when you are stuck.

The complete system, for less than one visit. No video fluff, no $30-a-month app, no subscription. It's the method pelvic health physical therapists use, written down week by week, with the tools, so most mothers never need the trainer.

Questions

Before you decide

I am 2 years postpartum. Is it too late?

No. The midline does not close on its own at any age, and it responds to deep-core work whenever you start. Mothers years out usually move through Phase 1 faster because they sleep more. Start at Chapter 2 with the gap check.

I had a C-section. Is this plan safe for me?

Yes, with your provider's clearance (usually 8 weeks). Chapter 7 is written for you: the honest timeline, scar desensitizing and massage, which moves to change, and when planks and rotation come back. Expect to spend longer in Phase 1 than a vaginal-birth mother, and that is the plan working.

Will this close my diastasis / give me a flat belly?

We do not promise either, and anyone who does is guessing. What the plan trains is tension: the tissue gets firmer, doming reduces, the deep core holds you up, and most mothers see the belly behave and look different over 12 weeks. Some gaps stay at 2 fingers forever and the belly looks and works fine. Width alone is not the goal.

I am breastfeeding. Does the food chapter put me on a diet?

No. It is about enough protein, enough water and fiber, with the breastfeeding numbers (about 400 to 500 extra calories a day, nothing below 1,800 without talking to your provider). Gradual change is safe for supply; crash dieting is not, and we say so.

I leak when I sneeze. Will this fix it?

The breath work in Chapter 3 is the first thing a pelvic floor PT would teach you, and many mothers improve with it. But leaking is a sign you want a hands-on assessment, and the plan tells you when to book one instead of pretending a guide can replace it.

Is it a PDF?

It's a complete system you can start tonight: the plan you read on your phone, tablet or computer (or print), the 6 printable tools, the free Core Rehab Tracker, the Tummy Gap Check Kit and 30 days of coaching emails. Instant access, lifetime updates.

What if it does not work for me?

Follow it for 30 days. If your core connection, your symptoms or your gap check are not moving, email us and you get every cent back. No questions, no forms, keep the tools.

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