Diastasis Recti The Whole-Body Solution to Abdominal Weakness and Separation

A 10th anniversary printing of the classic book on abdominal separation: a smarter, gentler approach to healing diastasis recti, rebuilding core strength, and supporting your pelvic floor

Abdominal separation, core weakness, and even hernias are rarely just “ab problems.” The way you sit, stand, walk, carry groceries (or toddlers), tense your shoulders, scroll your phone, and even breathe affects the pressure and forces moving through your midsection every day.

In Diastasis Recti, Katy Bowman offers a practical, whole-body approach to abdominal healing that goes far beyond “bounce back” culture and punishing workouts. Warm, funny, and deeply informative, this guide helps you better understand your body, and move yourself well.

Whether you're navigating postpartum recovery, pelvic floor dysfunction, hypermobility, hernias, or ongoing core weakness, Bowman shows how simple exercises plus adjustments to every day movements can add up to meaningful change over time.

Learn:

• To resolve “core confusion” and learn the difference between actually using your abs and just sucking everything in
• 30+ exercises organized into Little, Medium, and Big Moves—so you can build strength without needing a full life overhaul
• To use walls, floors, and everyday surroundings as built-in “movement coaches” to improve form and support your core
• How pressure and forces from both inside and outside the body affect abdominal separation, posture, and pelvic floor health
• Quick posture and movement tweaks that can reduce strain on your abdomen while sitting, standing, walking, lifting, and carrying
• Everyday strategies that fit into real life—even if you're busy, tired, working, parenting, caregiving, or all of the above
• To become a body nerd (in the best way) and finally understand what your core is actually doing all day long
• How to strengthen your core without increasing pressure on the pelvic floor or relying on endless crunches

This is not a quick fix, a six-pack plan, or a “perfect body” program. It's a realistic, empowering guide to moving better, feeling stronger, and supporting your body for the long haul—with plenty of science, practical tools, and humor along the way. Also great for doulas, midwives, and any birthworkers engaged in post-partum care.