Spur.Fit- 12-Week Secret to Closing Diastasis Recti for Your Postpartum Clients

Why This Program Matters

High prevalence & persistence: Research shows DRA affects 60 % of women at 6 weeks and still 32.6 % at 12 months postpartum PMC Verywell Family.
Functional & emotional impact: Beyond aesthetics, diastasis can lead to pelvic floor issues, hernias, and diminished core function—fueling anxiety around exercise and daily activities Parents.
Coaching opportunity: Many existing online programs offer generic “core workouts” but lack tailored progressions and self-assessment checkpoints. A dedicated 12-week roadmap positions you as a specialist and commands premium rates Herald Open Access.

Program Outline

Weeks 1–4: Gentle Activation & Breathing Drills

Goal: Re-establish neuromuscular connection with the transverse abdominis (TVA) and pelvic floor.

Diaphragmatic breathing: Teach clients supine belly breaths with hands on lower ribs to feel TVA engagement Verywell Family.
Heel slides (knees bent): Cue TVA brace before each slide to prevent bulging.
Mini-planks (knees bent): Focus on neutral spine and gentle core tension.
Seated pelvic tilts: Reinforce posterior pelvic control before standing drills The Sun.

Weeks 5–8: Progressive Core Loading & Pelvic-Floor Integration

Goal: Introduce low-load, multi-planar challenges as the gap narrows to < 2 finger-widths at rest sbu.se.

Standing anti-rotation chops (band): Emphasize TVA brace and pelvic-floor lift.
Bird-dog with TVA cue: Ensure no lumbar sway—maintain core tension.
Modified dead bugs: Progress from bent knees to straight leg extensions as control improves .
Coaching tip: Use video submissions via your platform to check form and measure inter-recti distance.

Weeks 9–12: Functional Strength & Return to Higher-Intensity Work

Goal: Restore full core function and prepare for standard strength training once diastasis is < 1 finger-width and no bulging occurs ScienceDirect.

Full planks with marching: Challenge stability under dynamic load.
Goblet squats with TVA brace: Integrate core into compound lifts.
Farmer’s carries: Promote global core tension and carry endurance JOSPT.
Auto-release workouts: Set up your coaching software to unlock these sessions only when clients report milestone achievements in self-assessments.

Monitoring Progress & Red Flags

Fortnightly self-assessment: Instruct clients to place two fingers above the navel, lift head slightly, and video the gap for measurement—log results alongside perceived effort Verywell Family.
Referral criteria: Pause program and refer to physio or OB-GYN if gap > 4 finger-widths, persistent bulging, or pain/hernia symptoms appear NCBI.

FAQs

How reliable is self-measurement of diastasis virtually?
When clients lie supine, place fingers above the navel and gently lift their head, they can accurately gauge gap width to within 0.5 cm—especially if you provide a short tutorial video Parents.
Which movements worsen diastasis and should be avoided?
Full sit-ups, twisting crunches, and loaded trunk flexion can exacerbate separation until Week 9+ Verywell Family.
When post-partum is it safe to begin core work?
Most clients may start gentle TVA drills 6–8 weeks after an uncomplicated delivery, pending physician clearance sbu.se.
What role does pelvic-floor activation play?
Pelvic-floor engagement stabilizes the base for deep core contractions, reducing intra-abdominal pressure on the linea alba—pair each core drill with a “lift and release” cue Herald Open Access.
How can busy new moms integrate breathing drills?
Recommend three diaphragmatic breaths during diaper changes or nursing sessions to embed activation into daily routines without extra time burden The Sun.