Postpartum Core Repair: 12 Minutes a Day for 12 Weeks

Diastasis Core Support Plan

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WORK 1:1 WITH CARLY

Diastasis Core Support Plan: A 12-Week Postpartum Core Repair Program

Give me 12 minutes a day for the next 12 weeks, and I’ll guide you step by step through rebuilding your core from the inside out. No crunches. No punishment. Just the fundamentals your body actually needs after pregnancy.

This is the plan I used to close my own diastasis, twice and the one I now use with women all over the world.

TRANSFORM YOUR CORE

I want you to love what you see when you look down▹

A person's bare stomach and thighs are visible from a downward perspective. The person is lying down on their back in a room with a door and carpeted floor. An arrow labeled 'before' points to the person's stomach.
View of a person's midsection and legs, showing toned abdominal muscles and thighs, with the word 'After' written at the bottom of the photo.

This plan is for you if:

  • You are postpartum (weeks, months, or years after birth)

  • Your tummy still looks or feels pregnant.

  • You notice doming or coning when you lie back or move.

  • You feel weak through your middle or disconnected from your core.

  • You want a plan that is gentle, effective, and realistic.

This plan was created for postpartum bodies first.
That’s why it works.

While anyone can benefit from these fundamentals, the guidance, pacing, and progressions are intentionally designed for bodies that have been through pregnancy and birth.

I want to love what my tummy
Diastasis Core Support Plan - Standard Access
£89.00
One time
✓ Instant Lifetime access to 4 progressive video workouts.
✓ A clear 12-week structure, no guessing or overwhelm.
✓ Postpartum-safe movements only, No crunches.
✓ Guided WhatsApp accountability & Bonus 5th workout.
✓ Playlists to match each workout.

I hated what I saw▹

I had Diastasis before I had children (I just didn’t know what it was) and it got worse when I started doing more ab workouts to get rid of it and even worse after having both my babies. I saw it. I felt it. I was embarrassed by it, i lived it. And this exact plan is how I closed the gap, both times.

Maybe you had a baby, maybe you didn’t.

Everyone says:
“Do crunches.”
“Do planks.”
“Just accept it’

Left untreated it can lead to:

  • The ‘Mum Pooch’ a tummy that still looks pregnant, even years postpartum.

  • Core weakness and constant lower back pain.

  • Pelvic floor issues, leaking, poor posture.

  • That “I’ve tried everything and nothing’s working” feeling.

Here’s what you’ll get ▹

Diastasis Core Support Plan

£89 one-time payment
(Lifetime access)

✔️ 4 progressive core workouts (12 minutes each)
✔️ Follow each workout for 3 weeks, then progress.
✔️ Postpartum-safe movements only.
✔️ Calm mindset cool-down in every session
✔️ 5 playlists to match each phase
✔️ Guided WhatsApp accountability included
✔️ Email check-ins at Weeks 3, 6, 9 and 12
✔️ Bonus 5th workout when you complete the program.

This isn’t about doing more.
It’s about doing the right thing consistently.

FIX YOUR DIASTASIS

This plan works on its own but consistency is where results come from.

That’s why guided WhatsApp accountability is now included.

Inside the group you’ll find:

  • Simple daily check-ins to keep you consistent

  • Weekly guidance so you know you’re on track

  • Encouragement from women doing the same work

  • A clear structure that helps you actually finish

This is not a noisy group or 24/7 coaching.
It’s calm, supportive accountability designed to help you stay committed without pressure.


Guided Accountability (Included)

Bonus 5th Workout ▹

When you send your after photo at the end of Week 12, you’ll unlock:

  • A harder, real-time 12-minute workout

  • Stronger movements with full guidance

  • A brand-new playlist

  • A final mindset cool-down to anchor your progress

This extra phase keeps momentum going and helps you feel proud of how far you’ve come.

FIX YOUR DIASTASIS
Person in athletic shorts holding an orange yoga mat outdoors, with text about a 12-week plan for weeks 1 to 3 of diastasis correction by Carly Rowena.
Close-up of a woman wearing a pink sports bra and beige workout leggings, standing outdoors with a blurred natural background. The text on the image reads 'Fix your diastasis 12 week plan. Weeks 4-6' and 'Carly Rowena'.
A woman in a blue sports bra and shorts sitting on the ground outdoors with her arms extended forward, practicing a stretch or yoga pose. Text overlay says, "Fix Your Diastasis 12 Week Plan. Weeks 7-9" and "Carly Rowena."
Close-up of a woman's midsection outdoors, wearing a pink sports bra and brown leggings, with text overlay about a 12-week diastasis recti recovery plan for weeks 10 to 12 by Carly Rowena.

What If I Don’t Have Diastasis? ▹

If you’ve never had diastasis, amazing.
That means your results will be even stronger.

This plan builds:

  • deep core strength

  • control and connection

  • visible definition over time

But the language, pacing, and intent are postpartum-first. That’s why it’s safe, effective, and so trusted.

What people already in the course are saying ▹

  • Screenshot of a text post about starting a diastasis exercise course and struggling with doing all the moves correctly, but feeling proud and determined.
  • Text message expressing satisfaction with a diastasis program after two weeks, mentioning husband's comment and eagerness to share results.
  • Text message expressing triumph over illness and feeling stronger and proud.
  • A motivational quote about recovery and hope, discussing overcoming physical challenges and gaining confidence with the help of someone special.
  • A quote about the positive effects of a plan on reconnection with the body and gaining strength, ending with the phrase 'Legit magic' and a shooting star emoji.
  • A screenshot of a text message expressing gratitude to Carly for motivating the sender to purchase their first bikini in years, leading to working out in a sports bra.
  • Screenshot of a text message sharing positive feedback about a fitness plan, praising its effectiveness for improving core strength and reducing lower back pain.
Join them in the diastasis course

 FAQs

  • No but this plan is designed for postpartum bodies. Anyone else joining will benefit from the fundamentals, but postpartum women are who this was built for.

  • That’s exactly why accountability is included. You don’t need perfection, you just keep coming back.

  • Many women notice changes in how their core feels within the first few weeks, better support, less doming, more connection.

    Visible changes vary depending on consistency, lifestyle, and where you’re starting from. This isn’t a quick fix, it’s a foundation that lasts.

  • The WhatsApp group is there to support momentum, not overwhelm. You’re not doing this alone.

  • If you send in a before and after video after completing the plan, you’ll receive a 5th bonus video completely free.

    This bonus video is designed to help you continue building strength and confidence in your core once you’ve finished the main program.

    It’s my way of supporting you beyond the basics and celebrating the work you’ve put in.

    Your video is only used for review and support. Nothing is shared publicly without your permission.

Hello!

A little note from me ▹

If you’re here, it’s probably because a part of you is ready to stop avoiding how your tummy feels and start taking gentle care of it again.

I want you to know this isn’t about perfection or “getting your body back”. It’s about rebuilding trust, one small, consistent step at a time.

I’ll be right there with you through the process, checking in, keeping you accountable, and reminding you that even 12 minutes counts. You don’t need to do this perfectly. You just need to keep showing up.

I’m genuinely excited to hold this space for you and to support you as you reconnect with your body and feel stronger from the inside out.

You don’t have to do this alone anymore.

Carly 🤍

GET STARTED