Everything that closes a diastasis gap starts deep in the center, mama — not the surface. Every slow breath draws your inner corset a little tighter. Today’s routine works for every stage, so take the lower reps if you’re newer and the higher reps if you’re further along.

Brand-new this week? Stay on breath-only for now — 5 slow 360° breaths plus an easy daily walk. You’ll join the full flow next week, and that quiet week is doing real work. And if you ever feel pain, see bulging or coning up the middle, or have a gap of 4+ fingers, pause and check with a postnatal physiotherapist first. I’m a mama who healed her own gap, not a doctor — so on that one I’ll always point you to the right hands. 🤍

Mission / Routine list:
✓💨 5–10 slow 360° breaths (ribs wide on inhale, soft draw-in on exhale)
✓✅ 6–10 Cat-Cow Reps
✓✅ 6–10 Pelvic Tilts (exhale as you tilt)
✓✅ 4–10 Heel Slides each leg (exhale as you slide, heel stays down)
✓✅ 4–10 Gentle Glute Bridges (exhale up, lower slowly). Day 40+: hold 3 sec at the top

Golden Rule for everyone: feet grounded, one limb moves at a time, belly flat and drawn-in. See any doming up the middle? Make the movement smaller.

“Tall Through the Crown”: a few times today, imagine a string lifting you gently from the top of your head, ribs stacked over hips. Good posture protects your midline all day long. 64 days in, mama — trust the quiet, deep work. Keep going.