FIX YOUR DIASTASIS: 12 WEEK CORE PLAN

Diastasis Core Support Plan

No more sucking it in. No more guessing. No more “just be grateful.” Not just for mums. Not just for postpartum. This is for you if your belly hasn’t felt like you in a long time & one woman will WIN it for free each month.

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.

What is Diastasis Recti?

Diastasis recti is when your abdominal muscles (six-pack muscles) separate, creating a gap and coning down the midline of your stomach. It happens when the connective tissue stretches and weakens, most commonly during pregnancy, but it can also show up in men, weightlifters and even children. It varies in depth and width and can be above, below or around your belly button.

Diagram showing the separation of the rectus abdominis muscles as the abdomen expands during diastasis recti, with color-coded muscles and bones.

Let’s be honest.

Whether you’ve had a baby or haven’t...
If your stomach feels weak, stretched, bloated, soft, or just a bit off.
You’ve probably been told to just do more crunches, do more planks, or “accept your new body.”

But here’s the truth:
You grew a whole human and your abs literally tore apart to make space.
And now you’re expected to just suck it in and get on with it?

Nah. You don’t need another fitness challenge. You need a f*cking rest.
You need to lie down, breathe, reconnect and rebuild properly.

(And if you didn’t have a baby? You still deserve to feel strong and supported. This is for you, too.)

Left untreated, diastasis can lead to:

– 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

I had diastasis after both my babies.
I saw it. I felt it. I lived it.
And this exact plan is how I closed the gap, both times.

So whether you’ve had a baby, are preparing for one, or just feel disconnected from your core,
this plan works. And I’ll be with you every step of the way.


Now, I’ve created the plan I wish I’d had from day one.

Your messages 🤎

  • 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 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.
  • 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.
  • Screenshot of a text message sharing positive feedback about a fitness plan, praising its effectiveness for improving core strength and reducing lower back pain.

The 12-Week Core Plan

This is a real workout plan not a collection of tips or one-size-fits-all PDFs.

You’ll get 4 structured, progressive workout videos that you follow in sequence. Each level is repeated daily for 3 weeks before moving to the next, giving your body time to integrate and strengthen safely.

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4 progressive core workouts

Designed to take you from the 4th trimester into your most empowered & confident body.

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12-week plan

A simple structure, no jumping, no getting out of breath, no guess work, no fluff.

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4 Playlists and Post-workout mindfulness & breathing

Regulate your nervous system and reconnect with your new body. This is your daily you moment amongst the chaos. Enjoy the 4 core support created playlists as you move.

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Just 12 minutes a day

Designed to fit easily into your daily routine and alongside little ones.

These workouts are gentle but powerful, designed to reconnect your breath, strengthen your deep core and pelvic floor, and support the closure of the abdominal gap—without doing a single crunch or plank.

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These workouts are gentle but powerful, designed to reconnect your breath, strengthen your deep core and pelvic floor, and support the closure of the abdominal gap—without doing a single crunch or plank. |

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.

Not Just for Diastasis

Even if you don’t have a noticeable gap, this plan is perfect for anyone who wants to build a strong inner foundation.

  • If your tummy feels soft, unsupported, saggy or disconnected.

  • If you want to flatten your tummy, define your ab muscles and strengthen your body from the inside out.

  • If you want to see visible results and feel more powerful in your everyday life.

This is for you too.

Need This But Can’t Afford It Right Now?


I get it. Postpartum is one of the most intense transitions, financially, emotionally, and physically. That’s why you can now pay in 3 installments and I give away one free place on my Diastasis Core Support Plan every month. If this is something you deeply need but just can’t swing right now, enter here to WIN and If you do purchase and end up being picked, I’ll refund you in full.

Because every mum deserves to feel strong, supported, and whole again. 💫

What You’ll Need:

  • A yoga or exercise mat

  • A Pilates ball

  • 12 minutes a day and a willingness to commit to yourself

Please make sure you've been cleared by your GP, midwife, or physio before beginning. This plan is safe for postpartum but individual checks are always best. If you're unsure whether it's right for you, send me a message. I'm always happy to help.

What You’ll Gain:

✔️ Repair visible coning and pouch,

✔️ Improved posture and reduced back pain

✔️ Pelvic floor support to prevent leaking.

✔️ A daily practice that fits life, not fights it

✔️ Confidence in your body, not just in how it looks, but how it feels to be you.

You grew a baby.

Or maybe you’re just tired of feeling weak in your middle.

Whatever brought you here, it’s time to rebuild what supports everything else: YOUR CORE.

You don’t need to “get your old body back.”
You need a body that supports you in this next chapter. One that feels strong, functional, and truly yours again.

The Investment: £79

💻 Instant access to all 4 videos
📅 12-week clear structure

Option to pay in 3 instalments.

Buy Now – £79

Close the gap, prevent incontinence, rebuild your core and build a body you feel incredible in,