Heal diastasis recti in 10 minutes a day

It's easier than ever to heal your ab separation. Try 30 days for $10, then just $19.95/mo.
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Join thousands of other moms

Still look pregnant?

You might have an ab separation, known as diastasis recti. Sixty percent of postpartum women have one. The good news? It’s a treatable condition.

It goes by many unflattering names: mummy tummy, pooch, mom belly. For a long time, moms were told to just “deal with it”. But times have changed.

Research shows that diastasis recti isn’t just about how your tummy looks. It’s a medical condition that can lead to chronic back pain, urinary incontinence and hernias.

With the proper guidance, you can close the gap with simple workouts you can do on your phone and take less than 10 minutes per day.
CHANGE IS POSSIBLE. START TODAY.
“This program is amazing!! I’m only on the first part of this DR program, and it’s made a tremendous difference in my belly!!” — Arie S.
My tummy needs help
Find out how to get started

Safe and simple diastasis recti exercises

Designed and taught by a pelvic floor physical therapist

Daily guidance from an expert coach

5-10 minutes a day

Short, efficient workouts that can be done anywhere at anytime

No thinking required

Get one workout video each day and watch right on your phone
Learn more
Join thousands of other moms
Rave Reviews
Alyssa
@ancientpathsnutrition
“I found Chelsea Method and instantly knew this was THE answer I was looking for. After having four babies I had ab separation, lower back pain even with chiropractic care, and my pelvic floor needed help.

I love that there are programs to address all of these issues and that they’re 10 minutes or less daily. I can always add on a few more five minute challenge videos when I have the time! I feel so much stronger three months postpartum and have noticed my ab separation becoming less severe.

Slow and steady has helped me heal physically and I’m forever thankful for Stephanie and the Chelsea Method. Having a mom squad to check in with daily has been huge for accountability too.”
MORE REVIEWS
“I just finish DR 1 Day 16 and OMG. A year ago I would have had bulging and doming. I’m amazed at seeing a measurable difference. I’m not afraid of my core anymore!! 💪💕”
— Shana
I just want to say how appreciative I am of this program. I started when my son was 6 weeks old and my ab separation was about 1-1.5 finger widths. I just checked again and I can hardly feel any ab separation and my son will be 5 months this week! This is the only targeted ab exercising I’ve done!
— Jaime
“If you ever have any doubts about this program working or changing things for the better— let me tell you IT WORKS!!! My big win was checking my diastasis this morning after my workout… Before starting this program in November I had at least a 2 finger separation and now it’s a little less than 1 finger!! Thank you @StephanieStamas 🥹 and all the moms for the support!”
— Meghan K.
Will it work for me?
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Why it works

We’ve taken a decade of hands-on experience treating diastasis recti and made it safe, quick and efficient for busy moms.
Breathwork
Retraining the diaphragm, the main muscle of breathing, is essential for normalizing deep core and pelvic floor function. Without this starting point, you won’t be able to reach the full potential of healing.
Deep ab exercises
The deep core, which includes the transversus abdominis, pelvic floor, diaphragm, multifidi and more, is your body’s natural corset. These muscle work together to control pressure and pull in the waistline.
Isolated movement
This type of training is essential for stabilization of the spine, pelvis and hips. It also helps to rewrite the brain to turn on the correct muscles when needed.
Functional retraining
Training posture and movement strategies is essential for maintaining deep core activation and control in daily life.
Behavioral science
We use modern behavioral science techniques to create lasting habits for lasting results.

The juicy details

This 9-week program is divided into three levels that build on each other to safely and efficiently reduce your abdominal separation

LEVEL 1

Start with an easy assessment of your diastasis and jump into rehab: re-training your core from the inside out
Duration
21 Days
Workout length
10m

LEVEL 2

Progressively load your deep core and pelvic floor for increased strength and healing
Duration
21 Days
Workout length
5m

LEVEL 3

Bring it all together with harder, full body exercises for maximum power and pressure control
Duration
21 Days
Workout length
5m
Meet the instructor

Stephanie Stamas, DPT

After getting her Doctorate of Physical Therapy from Columbia University in 2013, Stephanie’s mission has been to help moms look and feel their best.

She treated patients in New York City as a pelvic floor specialist for almost a decade until having her first child and creating Chelsea Method. She’s now a mother of three.
Start today
Diastasis Recti Challenge
A nine-week on-demand video challenge designed to close your ab separation in less than 10 minutes a day
PLUS
Unlimited access to hundreds of other 5-minute workouts made for moms
Free invitation to a Squad (private accountability group)
Try 30 days for just
$
10
Regular price $19.95/mo
Get 50% off my first month
Don't love it?
Easily cancel online any time.

Common Questions

Can a few minutes a day really help heal my diastasis recti?
Yes. Research shows the health benefits of short workouts. Even just 5 minutes a day can result in strength gains, weight loss, appetite control, increased energy, and improved sleep.

Focusing on small, consistent goals leads to better long-term results. By keeping the workouts between 5-10 minutes a day, we’ll help you build a habit of movement and a healthier lifestyle. Once you build the habit, the workouts become easily stackable, meaning you can just tag on an extra one at the end. Each day has three extra “recommended” videos for when you’re ready to stack.
How do I know I have diastasis recti?
If you've ever been pregnant, there's a 60% chance you have one. This program starts by taking you through an in-depth evaluation of your abs, both in a lying down and standing position, but here are common symptoms:

- Discomfort or difficulty doing certain activities
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- Feelings and appearance of flabbiness in the stomach muscles
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- Weakness through the midsection
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- Low back, pelvic or hip pain
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- Poor posture
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- A gap or divot greater than two finger widths when engaging your muscles (such as when sitting up)
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- Doming or tenting of the middle of your stomach during actives like lifting, rolling over, or sitting up
How soon can I start postpartum?
The American College of Obstetricians and Gynecologists (ACOG) advises that women who’ve had a healthy pregnancy and normal vaginal delivery should be able to start exercising again whenever they feel ready. If you’ve had a c-section, ACOG recommends consulting your doctor as to when you can start exercise.
What if my last pregnancy was months or years ago?
It’s never too late to heal your abs. Our comprehensive approach addresses the root causes of a diastasis recti, allowing healing at any stage post-pregnancy.

We have members who had their last baby years ago and are healing their ab separation.
Do I need any special equipment?
No equipment is required for the diastasis recti challenge. Our workouts are designed to be efficient!
How does the membership pricing work?
Chelsea Method is a subscription membership that gives you full access to everything we offer including challenges for core, diastasis recti and pelvic floor plus on-demand access to hundreds of workouts made for moms.

Memberships are $20/mo. You can get your first month for 50% off by joining via one of the links on this page.
Is this safe for me?
There are fitness tests throughout the program to make sure you’re progressing at a safe and appropriate pace. You’ll also learn how to monitor your abs during the exercises and modify if necessary. If you ever have a specific question, our experts are always available to help guide you on the right path.
Still not sure where to start?
Answer a few quick questions and find the perfect place to jump in
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