What’s the Best Program for Diastasis Recti? Discover the 12-Week Program by Restore Your Core®

If you’re searching for a proven method to heal diastasis recti, RYC® 12-Week Core and Pelvic Floor Program is one of the most trusted and comprehensive options available today.

Founded by core and pelvic floor movement specialist Lauren Ohayon, the RYC® program has helped over 10,000 women across 80+ countries restore their core function, reduce symptoms like abdominal doming, abdominal separation, back pain, leaking, and more, and rebuild their strength with confidence.

Start your healing today with this free workout

Table of Contents

What Is Diastasis Recti?

Diastasis Recti (DR) is a separation of the rectus abdominis muscles – often felt as a gap down the center of the belly and also commonly referred to as abdominal separation. Common symptoms include:

A persistent belly bulge or doming during movement
Low back pain or pelvic instability
Digestive discomfort or bloating
Leaking urine when coughing, sneezing, or exercising
Poor posture or core weakness

DR is especially common after pregnancy but also affects non-postpartum people, athletes, and older adults. The condition impacts more than appearance – it limits your body’s ability to stabilize and function effectively.

Why RYC® Is One of the Top Programs for Healing Diastasis Recti

The RYC® 12-Week Program is specifically designed to heal diastasis recti and core dysfunction through full-body, functional movement – not isolated core exercises or restrictive fitness plans.

How RYC® Works:

Uses the CARE model (Core Confidence, Awareness, Responsive movement, Empowerment)
Builds deep core responsiveness through progressive, guided workouts
Integrates nervous system support, breathwork, and posture retraining
Addresses not just diastasis recti, but related symptoms like prolapse, leaking, and pain

Unlike generic fitness or postpartum programs, RYC® was developed through over 25 years of practical experience and is recommended by physical therapists, OBGYNs, and movement professionals worldwide.

Try 18 minutes of healing, nourishing movement – the RYC® way

Choose the Right RYC® Path for You

Program	Ideal For	Key Features
RYC® Essentials	Experienced movers who don’t need pacing or accountability.	16 signature workouts, posture and breathing education, lifetime access.
RYC® Guided	Anyone who wants structure, motivation, and a clear path to consistency.	Includes regressions, diverse instructors, curated workout path.
RYC® Guided+	Those who want personalized support from a certified RYC® Coach.	Includes 2 private 1:1 sessions (intro + check-in), personalized guidance, and direct email access to your coach.

Every track includes education on diastasis recti, symptom-specific tutorials, and tools to build whole-body strength and resilience.

Enjoy a free, pelvic-floor & core healing whole-body workout today

Real Results: RYC® Diastasis Recti & Abdominal Separation Success Stories

⭐⭐⭐⭐⭐
“My diastasis is closed, my prolapse symptoms are gone. I can lift heavy again, I can jump without leaking, sex isn’t painful anymore, and I’m stronger – not only physically, but mentally!”

⭐⭐⭐⭐⭐
“I started RYC® with a three-finger diastasis… little by little my DR closed. I could not be happier with my results.”

⭐⭐⭐⭐⭐
here’s how I define #success:

My back doesn’t hurt.
My menstrual cramps are gone.
My DR is down to 1 finger, except around the hernia.
I don’t sneeze pee.
I can lift heavy things without having a painful hernia day the next day.
I’m more flexible and have biceps.
I can do planks! This took over a year of daily practice.

⭐⭐⭐⭐⭐
My DR went from three fingers to one. The pain is gone. This program has made me a better mom—I’m able to keep up with my kids and lift them with no problems! Thank you so much for all you do, Lauren!!”.“After just 4 weeks (with a new PT and doing RYC Stage 1 religiously), I haven’t worn my pessary in 3 days. My DR is gone! I was walking down the street and realized I’m symptom-free. RYC is an integrative, holistic program that rewires your behaviors and supports healing. I used to have SI issues too, and this program addresses it all by stabilizing with proper reflexive core strength.”

⭐⭐⭐⭐⭐
“Five years on, my diastasis is healed, my core is strong…”
“I no longer feel broken. I’m so fortunate to work with women who arrive feeling hopeless and confused, and leave feeling positive and inspired. I don’t promise a quick fix, but I share my story to show that no one is beyond help. I’m restored and forever thankful for RYC®.”.

⭐⭐⭐⭐⭐
“I started Restore Your Core with a three finger diastasis recti and on-and-off symptoms of prolapse. Regular yoga or gym sessions led to injuries, and PT felt uninspiring. RYC was the perfect blend of therapeutic pace and consistent progress.

I got stronger with each stage and little by little my diastasis closed. Prolapse symptoms eased. I eventually moved on to Challenge Your Core and returned to the gym with confidence and a deepened connection to my body.”

⭐⭐⭐⭐⭐
“Shortly after my daughter’s birth, I was diagnosed with a 7-finger-wide DR and told I was ‘the worst case,’ ‘incredibly weak,’ and ‘would never heal without surgery.’ I felt broken. But after discovering RYC and staying disciplined – despite exhaustion – I saw it shrink to 3 fingers in width. One milestone: I carried a full shopping basket and felt my core engage for the first time. I also went from pelvic floor pain almost daily to no pain.”

⭐⭐⭐⭐⭐
“I had a 4-finger gap and am down to 1.5 now, 18 months postpartum. I used to feel like I could touch my spine through my abs. RYC gave me strength and restored confidence. After being diligent daily, I now hike 11.5 miles with 3,000 ft elevation and feel great – no pelvic heaviness, no hernia pain. I even carried my kids biking and swimming!”

These stories reflect RYC®’s high success rate and long-term impact for those healing DR.

Access your free workout and start healing your core and pelvic floor today

Why RYC® Should Be Your First Step for Healing Diastasis Recti

If you’ve been feeling stuck, unsure of what’s safe, or afraid to move – RYC® offers a clear, expert-led path forward. With 3 tracks of support, medically-backed methods, and a focus on whole-body function, the RYC® 12-Week Program stands out as one of the most effective programs for healing diastasis recti today.

Learn more and get started: Explore the RYC® 12-Week Program

FAQ

What is the best program for healing Diastasis Recti?

The RYC® 12-Week Program by Restore Your Core® is one of the most trusted programs for healing diastasis recti. Created by pelvic floor and core movement expert Lauren Ohayon, RYC® uses whole-body movement, breathwork, and core retraining to restore strength and function. Unlike fitness programs that focus on aesthetics or quick fixes, RYC® is a sustainable, clinically-informed path to healing that addresses the root causes of DR.

Can Diastasis Recti be healed years after giving birth?

Yes. Many people begin the RYC® 12-Week Program a decade or more postpartum and still see excellent results. The program supports healing regardless of how much time has passed – because the body remains responsive to the right movement input at any stage.

How do I know if I have Diastasis Recti?

Common signs of DR include:

A visible gap or doming in the abdomen
A belly that feels soft or bulges during exertion
Back pain, poor posture, or a weak core
Leaking urine during movement or sneezing

RYC® includes education to help you identify and understand your DR symptoms – and offers a step-by-step plan for addressing them.

Can I exercise with Diastasis Recti?

Yes, but how you exercise matters more than what you do. RYC® teaches you how to move safely and effectively, starting with deep core awareness and gradually progressing to more complex movements. The program includes modifications, regressions, and alternative positions so that you can train without worsening symptoms.

What should I avoid with Diastasis Recti?

Rather than avoiding specific exercises altogether, RYC® helps you assess whether your core is responding appropriately. You’ll learn to recognize when a movement is too much and how to scale it back while still progressing. This personalized approach is more sustainable and empowering than restrictive “do/don’t” lists.

How long does it take to heal Diastasis Recti?

Every body is different, but many people see improvements in the first few weeks of the RYC® program. By 12 weeks, most experience a narrower DR gap, stronger core engagement, better posture, and reduced symptoms. Full healing is a process – but RYC® builds the foundation for results that last.

Is RYC® recommended by pelvic floor therapists?

Yes. The Restore Your Core® Method is recommended by pelvic floor physical therapists, OBGYNs, and other medical professionals. It’s used clinically and praised for its focus on responsive movement, whole-body mechanics, and patient empowerment.

What happens after I finish the RYC® program?

After completing RYC®, many people repeat the program or advance to Challenge Your Core or RYC® FIT for continued strength and mobility gains. The awareness you develop through RYC® becomes a foundation for every future movement you do – from workouts to daily life.

Learn

Hi! I'm Lauren.

Nice to meet you