Mending the Middle
A 12-week program for healing diastasis recti and rebuilding a strong, connected core after birth, whether your baby is 8 weeks or 8 years old. Designed by Dr. Sarah Hall, PT, DPT, CSCS.
What's inside
Diastasis recti is a widening and thinning of the tissue between the two sides of your abdominal muscles. It happens in nearly everyone by late pregnancy. It's how your body made room for your baby, not a sign that something went wrong. For some women the gap lingers as a soft or doming belly, low back or pelvic discomfort, or a core that just doesn't feel connected.
Mending the Middle gives that tissue the right load at the right time. Over three phases (Reconnect, Rebuild, and Return), it moves from breathing and gentle core work to standing strength, then to heavier lifting and whatever comes next for you.
The goal isn't a perfect, closed gap. It's a strong, connected center that handles real life, which is very achievable even if a small gap remains. Like all of Sarah's programs, it trains your feet, hips, pelvis, and ribcage to work together rather than focusing on the abdominals or pelvic floor alone.
Is it right for you right now?
This program is for anyone postpartum with diastasis recti who has been cleared for exercise by their OB, midwife, or physician, at any time after birth.
Please talk with your provider first if:
- You're less than 6 weeks postpartum or haven't been cleared for exercise
- Your cesarean incision isn't fully healed, or is red, draining, or painful
- You have a bulge or lump at or near your belly button that doesn't flatten, or pain at the belly button
- You have a heavy, dragging, or bulging feeling in the vagina that gets worse with activity
- You're currently pregnant (see Strong Through Pregnancy instead)
An evaluation with Sarah is a great place to start. Book a visit.
A program, not a diagnosis
The PDF program is general education and exercise guidance. It isn't a substitute for an individualized evaluation, and buying the program on its own doesn't create a patient relationship with Stella Maris Physical Therapy.
Packages that include visits with Sarah are scheduled separately and include her usual intake and consent forms.
Stop exercising and contact your provider right away if you have bleeding that increases or returns, a painful bulge that doesn't go back in, fever or a red or draining incision, chest pain, shortness of breath, calf pain or swelling, or sudden, severe abdominal pain. The PDF includes the full list.
Start your program
Follow the program on your own, or add visits with Sarah for guidance along the way.
Before you choose, please confirm:
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Program only
$199
- The full Mending the Middle PDF program
- Delivered to your inbox right away
- Available wherever you live
Check the box above the packages to continue.
Program + 2 check-ins
$299 Save $25
- The full Mending the Middle PDF program
- Two 30-minute telehealth check-ins with Sarah
- Use your visits within 16 weeks
Telehealth for patients located in Ohio
Buy with check-insCheck the box above the packages to continue.
Program + evaluation + 2 check-ins
$449 Save $50
- The full Mending the Middle PDF program
- An in-person evaluation in Madisonville, Cincinnati
- Two 30-minute telehealth check-ins with Sarah
- Use your visits within 16 weeks
Telehealth for patients located in Ohio
Buy with evaluationCheck the box above the packages to continue.
How it works
- Check out securely. Payment is handled by Stripe. Your card details never touch this website.
- Get your PDF by email. The program arrives in your inbox within minutes. Check spam if you don't see it.
- Schedule your visits. If your package includes visits, Sarah will contact you within 2 business days to schedule them.
Good to know
Telehealth check-ins are available only to patients located in Ohio at the time of the visit. If you purchase a package with check-ins and aren't able to use them for this reason, contact us and we'll refund the difference to the program-only price.
Check-ins and evaluations must be used within 16 weeks of purchase; unused visits expire after that and aren't refundable. Because the program is a digital download delivered immediately, the program itself is non-refundable.
Wherever you are
The Postpartum Return
A 12-week program to rebuild strength and get back to running, lifting, or general fitness after birth.
See the program →Strong Through Pregnancy
Stay strong and comfortable as your body changes, and prepare for labor, birth, and recovery.
See the program →Want to hear first?
Send a note and Sarah will let you know when new programs open.
Contact Sarah →Program questions
Is it too late if my baby is older?
No. The program is for anyone postpartum with diastasis recti, whether your baby is 8 weeks or 8 years old. Connective tissue and muscle respond to training at any stage, and people often see real change in firmness, strength, and symptoms long after birth.
Will my gap close completely?
Maybe not, and that's okay. The goal is a midline that feels firm and handles everyday life without symptoms. Many people have a small, firm gap that never causes a problem. The program shows you how to check your gap and track your progress.
Do I need an evaluation first?
It isn't required, but it's recommended, especially if you have pain, leaking, heaviness, or a bulge at your belly button. An evaluation lets Sarah check your gap in person and tailor the program to you.
I had a cesarean. Can I do this program?
Yes, once your incision has fully healed and you've been cleared for exercise. If the scar area feels tight or sensitive, start with the easier options and progress slowly.
Are crunches and planks off-limits?
Not forever. Early on they can be more load than your midline can manage. The program builds toward supported curl-ups and planks, because the tissue needs to be challenged to get stronger.
Should I choose this or The Postpartum Return?
If diastasis recti, doming, or a weak, disconnected core is your main concern, start here. If your main goal is getting back to running, lifting, or higher-intensity exercise, The Postpartum Return is the better fit, and it picks up nicely after Mending the Middle.
Who can choose a package with check-ins?
Sarah is licensed in Ohio, so telehealth check-ins are available only to patients who are located in Ohio during the visit. The in-person evaluation takes place in Madisonville, on the east side of Cincinnati. If you live outside Ohio, choose the program-only option.
What if I chose the wrong package?
Email [email protected] and Sarah will sort it out. If you bought check-ins but can't use them because you're outside Ohio, she'll refund the difference to the program-only price.
How do I receive the program?
Right after checkout, an email with your PDF arrives at the address you used to pay. If it doesn't show up within a few minutes, check your spam folder. If it hasn't arrived within 24 hours, email [email protected] and Sarah will send it directly.
Do I need equipment?
Many exercises use your body weight. Others use a resistance band, light dumbbells or a kettlebell, and a sturdy chair or step, and every exercise has an easier option. The PDF lists what you'll need.
Why doesn't this program include kegels?
Core and pelvic symptoms after birth are often about coordination and how your whole body manages load, not simply pelvic floor weakness. The program trains that directly through breathing, ribcage position, and functional strength.
Prefer one-on-one care?
Book an evaluation and Sarah will check your gap in person and build a plan around your body and your goals.