“My belly still looks pregnant months after birth and my core feels like nothing is there”
Postpartum belly & core
A belly that still looks four months pregnant at a year, a core that feels like nothing is there, a cough that leaks, a back that aches from feeds and carrying. Your body after birth is not broken and you did not fail: the muscles and connective tissue stretched for nine months and nobody told you how to rebuild them. Everything here is gentle, evidence-informed, built for 10 minutes on no sleep, and provider-first: clearance before you start, and a pelvic floor physical therapist for leaking, heaviness, pain or a gap that will not change.
Your path
Three steps, in this order
Don't read 200 articles. Find your starting point, read the one free guide that matters, then follow a plan if you want it handled faster.
Find what to fix first
A few questions about what you notice and when. You get a starting point for your body and the free Tummy Gap Check Kit by email.
Take the quiz → 2Free guideYour Body After Baby
What is happening to your belly after birth, how to check for diastasis recti, and the breathing, core, and pelvic floor work to start…
Read the complete guide → 3The plan · $27The 10-Minute Mom Pooch Reset
The 12-week, 10-minute-a-day core and belly plan for exhausted moms: the gap check, breath-to-core, three phases, kitchen-counter and…
See the plan →Pick your problem
What's happening with your body?
Each one opens a short overview, then every guide we have on it.
What Is Diastasis Recti? A Plain Explanation for New Mothers
What diastasis recti is, how to check your own belly in two minutes, what usually changes on its own, and what to do…
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Postpartum Exercises
The order to rebuild after birth: breathing, deep core and pelvic floor, walking, then load. What to skip for a few…
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Recovering From a C-Section
How c-section recovery usually goes, in order: getting up, the incision, breathing and deep core work, the scar, and…
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Postpartum Belly Wrap
What a postpartum belly wrap can and cannot do, how snug to wear it, how long, and when to skip it, from a pelvic…
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Postpartum Weight Loss, in the Order It Actually Happens
What comes off after birth and when, how to eat while nursing and sleep-deprived, and how to move without hurting your…
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Pelvic Floor Exercises Postpartum, From Week One On
How to find the pelvic floor after birth, what to do in the first weeks, how to progress, and the signs that mean see a…
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What Is Apron Belly and What Changes It After Having a Baby
What an apron belly is made of, how to check your own fold, gap and scar, and which gentle breathing, core and skin…
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C-Section Shelf
What the shelf above a C-section scar is made of, how to tell which kind you have, and the scar work, breathing and…
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C-Section Scar Care
How a C-section scar heals, when to start touching it, what the shelf above it means, and how to tell whether yours…
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How to Relax Your Pelvic Floor After Birth
Why a tight pelvic floor is common after birth, how to tell if you are holding, and the breathing, positions and daily…
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Postpartum Back Pain
Why your back hurts after having a baby, how to tell which kind you have from where it hurts, and the gentle fixes we…
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Loose Skin After Pregnancy
How to tell loose skin from a soft abdominal wall, what each one responds to, how to check your own belly at home, and…
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The plan
The 10-Minute Mom Pooch Reset
The 12-week, 10-minute-a-day core and belly plan for exhausted moms: the gap check, breath-to-core, three phases, kitchen-counter and naptime routines, food that helps, and 6 printable trackers.
- A week-by-week plan you can start this week, 10 minutes a day
- Printable trackers to see what is changing
- Coaching emails over 30 days
- 30-day money-back guarantee
$27$47
Free tool
Core Rehab Tracker
Log your finger-width gap check, time your 10-minute session, and watch your core and symptom scores change week by week.
Open the tool
Questions moms ask
The questions we get most about postpartum belly & core
What is diastasis recti?
What diastasis recti is, how to check your own belly in two minutes, what usually changes on its own, and what to do while it does. Read the answer →
What is postpartum?
What postpartum means, how long it lasts, what is normal in the first weeks and months, and what to do with your body while it changes. Read the answer →
How long does postpartum last?
What the postpartum period actually covers, week by week, what usually changes in what order, and what to do with your core and pelvic floor meanwhile. Read the answer →
How to get rid of apron belly?
Plain steps for apron belly after birth or a C-section: breathing, deep core, scar work, walking, food, and what actually changes in what order. Read the answer →
How to fix diastasis recti?
The steps we give new mothers for diastasis recti: how to check the gap, breathing and deep core work, what to add week by week, and when to see a PT. Read the answer →
How to tell if you have diastasis recti?
A two-minute self check for diastasis recti, what the width and depth mean, when to see a pelvic floor PT, and what to do in the first weeks. Read the answer →
When can you drive after a c section?
How to tell when you can drive after a c-section: the brake test, pain medication, the seatbelt, loading the car seat, and the signs that you drove too soon. Read the answer →
How to relax pelvic floor?
Why a tight pelvic floor is common after birth, how to tell if you are holding, and the breathing, positions and daily habits we use to let it go. Read the answer →
Most read
What moms read most
- What Is Diastasis Recti? A Plain Explanation for New Mothers
- Pelvic Floor Exercises for Women: The Steps We Actually Teach
- Exercises for Diastasis Recti: What to Do and in What Order
- What Is Postpartum? What It Means and What Happens Next
- Physical Therapy for Diastasis Recti: What Actually Happens
- What Is Apron Belly and What Changes It After Having a Baby