Phase 1: Initial Core Activation (Weeks 1-4)

Goal: Focus on restoring proper alignment and activating the deep core muscles (especially the
transverse abdominis).

Exercises for Phase 1:

1. Pelvic Tilts
• How to do it: As described above, focus on gently tilting your pelvis while lying on
your back. Keep your abdominal muscles engaged.
• Reps/Duration: Start with 10-12 reps for 1-2 sets, 3-4 times a week.
2. Transverse Abdominis Activation (Core Breathing)
• How to do it: Engage the transverse abdominis by drawing your belly button in
toward your spine while lying down.
• Reps/Duration: Hold for 5-10 seconds per contraction, repeating for 10-12 reps, 3-4
times a week.
3. Knee to Chest with Core Activation
• How to do it: Gently draw one knee toward your chest while engaging your core.
• Reps/Duration: 8-10 reps per side, 1-2 sets, 3-4 times a week.
4. Cat-Cow Stretch
• How to do it: Start on all fours, focusing on moving the spine while engaging the
core.
• Reps/Duration: 10 reps, slow and controlled, 2-3 times a week.
5. Modified Crunches
• How to do it: Gentle crunches while engaging your deep core muscles.
• Reps/Duration: Start with 5-8 reps, 2-3 sets, 3-4 times a week.

Duration for Phase 1: 3-4 weeks

• This phase is all about building foundational core engagement. Focus on quality over
quantity, ensuring you're activating the muscles without strain.
Phase 1: Initial Core Activation (Weeks 1-4)
1. Pelvic Tilts
• Goal: Activate your deep core muscles and improve pelvic alignment.
• How to do it:
1. Starting Position: Lie on your back, knees bent, feet flat on the floor. Your arms
should rest at your sides.
2. Engagement: Inhale deeply to expand your ribs. As you exhale, gently tilt your
pelvis upward, pressing your lower back into the floor. You’ll feel your hips lift
slightly while keeping your shoulders relaxed on the floor.
3. Return: Inhale again and return to the neutral starting position, allowing your lower
back to relax.
4. Form Tip: Keep your ribs down. Avoid pushing with your feet; use your core to
initiate the movement.
• Reps: 10-12 reps for 1-2 sets, 3-4 times a week.

2. Transverse Abdominis Activation (Core Breathing)

• Goal: Activate the deepest layer of your abdominal muscles (transverse abdominis).
• How to do it:
1. Starting Position: Lie on your back with knees bent and feet flat on the floor. Place
your hands gently on your lower abdomen to feel your muscles.
2. Engage Core: Take a deep breath in, allowing your belly to expand (not pushing
your stomach out too far). As you exhale, draw your belly button toward your spine.
Think of zipping up a tight pair of pants.
3. Hold: Keep this gentle contraction, but don’t hold your breath. You should still be
able to breathe in and out with control.
4. Relax: After holding for 5-10 seconds, inhale and relax, allowing the muscles to
release.
• Reps: 10-12 reps per set, hold for 5-10 seconds. Perform this 1-2 sets, 3-4 times a week.

3. Knee to Chest with Core Activation

• Goal: Activate your core while improving hip mobility.
• How to do it:
1. Starting Position: Lie on your back with knees bent and feet flat on the floor. Place
your arms by your sides.
2. Engage Core: Take a deep breath, then exhale and gently draw one knee toward
your chest. As you do this, engage your core by drawing your belly button inward.
3. Hold: Hold the knee against your chest for 5-10 seconds, keeping your lower back
pressed into the floor.
4. Return: Slowly return the leg to the floor and repeat with the other leg.
5. Form Tip: Be sure to keep your back flat on the floor and don’t arch it.
• Reps: 8-10 reps per leg, 1-2 sets, 3-4 times a week.
4. Cat-Cow Stretch
• Goal: Mobilize the spine and engage the core.
• How to do it:
1. Starting Position: Begin on all fours, with wrists under your shoulders and knees
under your hips.
2. Cow Pose: Inhale deeply, drop your belly toward the floor, lift your head and
tailbone toward the ceiling (creating a curve in your spine). Open your chest.
3. Cat Pose: As you exhale, round your back, tucking your chin to your chest and
drawing your belly button toward your spine.
4. Repeat: Move slowly between these two positions (cow and cat) with your breath,
keeping the movement fluid.
5. Form Tip: Don’t over-arch your back in cow pose; keep the movement controlled.
• Reps: 10 reps, slow and controlled, 2-3 times a week.

5. Modified Crunches
• Goal: Gently strengthen the upper abdominal muscles without overstraining.
• How to do it:
1. Starting Position: Lie on your back with your knees bent, feet flat on the floor, and
hands behind your head (don’t pull on your neck).
2. Engage Core: Inhale, and as you exhale, gently lift your head and shoulders off the
floor. Focus on engaging your deep core muscles.
3. Hold and Lower: Hold for a second at the top and then slowly lower yourself back
down to the floor, keeping your lower back flat on the ground.
4. Form Tip: Focus on lifting your chest and upper back—not your head—and keep
your neck relaxed.
• Reps: 5-8 reps, 2-3 sets, 3-4 times a week.

Phase 2: Building Strength (Weeks 4-8)

Goal: Gradually increase the strength of the abdominal muscles while maintaining proper core
engagement. Begin adding functional exercises that involve more core stabilization.

Exercises for Phase 2:

1. Bridge Exercise
• How to do it: Lie on your back, lift your hips into a bridge while keeping your core
engaged.
• Reps/Duration: Start with 8-10 reps per set, 2-3 sets, 3-4 times a week.
2. Heel Slides
 • How to do it: Slide one heel away from your body while keeping the other foot in
place. Engage the core throughout.
• Reps/Duration: 8-10 reps per leg, 2-3 sets, 3-4 times a week.
3. Modified Plank (Knee Plank)
• How to do it: On your knees and forearms, hold a plank position while engaging the
core.
• Reps/Duration: Hold for 10-20 seconds at first, gradually increasing as you get
stronger. Repeat 2-3 sets, 3-4 times a week.
4. Transverse Abdominis Activation (Core Breathing)
• How to do it: Continue focusing on this exercise for continued core engagement.
• Reps/Duration: Hold for 10-15 seconds per contraction, repeating 12-15 reps, 4-5
times a week.

Duration for Phase 2: 4 weeks (Weeks 4-8)

• In this phase, focus on building strength and increasing the duration of the exercises. The
modified plank and heel slides help challenge your core further while maintaining control
and proper form.

Phase 2: Building Strength (Weeks 4-8)

1. Bridge Exercise
• Goal: Strengthen your glutes, lower back, and core.
• How to do it:
1. Starting Position: Lie on your back, knees bent, feet flat on the floor, and arms by
your sides.
2. Engage Core: Press your feet into the floor, tighten your core, and slowly lift your
hips toward the ceiling. You should form a straight line from your knees to your
shoulders at the top.
3. Hold: Hold for 2-3 seconds at the top.
4. Lower: Slowly lower your hips back down to the floor.
5. Form Tip: Don’t let your lower back sag—keep your core tight.
• Reps: 8-10 reps, 2-3 sets, 3-4 times a week.

2. Heel Slides
• Goal: Strengthen the core while improving leg mobility.
• How to do it:
1. Starting Position: Lie on your back with knees bent and feet flat on the floor.
2. Engage Core: Tighten your core (belly button toward the spine). Slowly slide one
heel away from you along the floor until your leg is straight.
 3. Return: Slowly bring your leg back to the starting position. Repeat with the other
leg.
4. Form Tip: Keep your lower back flat on the floor—don’t let it arch as you extend
your leg.
• Reps: 8-10 reps per leg, 2-3 sets, 3-4 times a week.

3. Modified Plank (Knee Plank)

• Goal: Strengthen the core and shoulders while avoiding strain.
• How to do it:
1. Starting Position: Begin on your knees and forearms (elbows under your shoulders).
Your body should form a straight line from knees to shoulders.
2. Engage Core: Tighten your core (pull belly button toward spine), keeping your hips
lifted to prevent sagging.
3. Hold: Hold for 10-20 seconds.
4. Rest: Lower your knees to the floor, rest briefly, and repeat.
5. Form Tip: Keep your body in a straight line; don’t let your hips dip or rise.
• Reps: 2-3 sets, hold for 10-20 seconds, 3-4 times a week.

Phase 3: Advanced Core Strength and Stabilization (Weeks 8-12)

Goal: Begin to increase intensity and work toward more advanced core exercises while continuing
to protect the diastasis recti.

Exercises for Phase 3:

1. Full Plank (with knees or toes)
• How to do it: Move from a knee plank to a full plank (on toes) as your core gets
stronger.
• Reps/Duration: Hold for 20-30 seconds to start, gradually increasing the time.
Repeat for 3 sets, 3-4 times a week.
2. Bridge with Leg Extension
• How to do it: Perform a bridge and then extend one leg straight out while
maintaining the bridge position.
• Reps/Duration: 6-8 reps per side, 2-3 sets, 3-4 times a week.
3. Side Planks (Modified)
• How to do it: On your side, either on your knees or toes, hold a side plank position
to engage your obliques and deep core.
 • Reps/Duration: Hold for 10-20 seconds on each side. Repeat for 2-3 sets, 3-4 times
a week.
4. Transverse Abdominis Activation (Advanced Breathing)
• How to do it: Continue to focus on engaging the deep core muscles, this time adding
in more movement (such as reaching with one arm while maintaining core
engagement).
• Reps/Duration: Hold for 15-20 seconds per contraction, repeating 15-20 reps, 4-5
times a week.
5. Superman Exercise (Back Extension)
• How to do it: Lie on your stomach, lift your arms and legs off the ground, and hold
for a few seconds.
• Reps/Duration: 8-10 reps, 2-3 sets, 3-4 times a week.

Duration for Phase 3: 4 weeks (Weeks 8-12)

• As your core strength increases, you can gradually increase the difficulty of exercises like
planks and add more dynamic movements, helping to further close the gap.

Phase 3: Advanced Core Strength (Weeks 8-12)

1. Full Plank (Knee or Toes)
• Goal: Build overall core strength.
• How to do it:
1. Starting Position: Begin on your knees or toes with forearms on the floor, elbows
directly under your shoulders.
2. Engage Core: Tighten your core and lift your body off the ground. Keep a straight
line from head to feet (or knees).
3. Hold: Start by holding for 20-30 seconds.
4. Form Tip: Keep your body in a straight line, avoid letting your lower back sag.
• Reps: 2-3 sets, hold for 20-30 seconds, 3-4 times a week.

2. Bridge with Leg Extension

• Goal: Add more challenge to the bridge exercise.
• How to do it:
 1. Starting Position: Perform a regular bridge (hips lifted, body in a straight line from
knees to shoulders).
2. Movement: While holding the bridge, extend one leg straight out, then return it to
the starting position.
3. Form Tip: Keep your hips level; don’t let them drop when you extend your leg.
• Reps: 6-8 reps per leg, 2-3 sets, 3-4 times a week.

General Tips for All Phases:

• Breathing: Always focus on breathing deeply and steadily, especially during core exercises.
Never hold your breath.
• Core Engagement: Always engage your core by drawing your belly button toward your
spine before starting any exercise.
• Start Slowly: If an exercise feels too difficult, try doing fewer reps or holding the position
for a shorter time. Focus on proper form.
• Progress Gradually: Only move on to the next phase when you can do all exercises in the
current phase with ease and control.

By following this structured plan with proper form, breathing, and gradual progression, you should
start to see improvements. I hope this helps, and I’m here to clarify any further points!

Key Tips for All Phases:

• Breathing: Always remember to breathe deeply and steadily during each exercise,
especially during core activation movements.
• Engagement: Focus on engaging your deep abdominal muscles (the transverse abdominis).
Imagine pulling your belly button toward your spine.
• Progression: Only move to the next phase when the current exercises feel easier, and you're
able to complete the reps and sets with control.

Phase 4: Maintenance and Progression (After 12 Weeks)

Goal: Maintain core strength and continue to progress with more challenging movements,
integrating these exercises into your daily routine.

Exercises for Phase 4:

1. Full Planks with Arm/Leg Lifts
• How to do it: In a full plank position, lift one arm or leg at a time while keeping
your core engaged.
• Reps/Duration: 30 seconds to 1 minute for each plank hold, increasing intensity
gradually.
 2. Crunch Variations (Advanced)
• How to do it: If you feel comfortable, try adding slight variations like cycling or
using a stability ball.
• Reps/Duration: 10-15 reps per set, 3-4 times a week.
3. Leg Raises
• How to do it: Lie on your back, lift one leg at a time while engaging your core.
• Reps/Duration: 8-10 reps per side, 3-4 sets, 3-4 times a week.
4. Dynamic Side Planks
• How to do it: While in a side plank, try adding leg lifts or reaching movements to
further engage the obliques and transverse abdominis.
• Reps/Duration: 15-20 seconds per side, repeat for 3 sets, 3-4 times a week.

Duration for Phase 4: Ongoing

• In this phase, you’ll be maintaining core strength while gradually increasing the intensity of
exercises as you progress. It's important to integrate this core work into your overall fitness
routine for continued improvement.

Key Reminders:
• Listen to your body: Progress at your own pace. If you feel any pain or discomfort, back
off and consult with a healthcare professional.
• Breathing is crucial: Proper breathing will help engage your deep core and avoid
unnecessary pressure on your abdominal wall.
• Consistency is key: Stick with the plan and be patient; it can take time to see visible
changes.