Is core weakness or abdominal muscle separation holding you back from the exercise and activity you love?
Is back pain making it hard to do simple daily tasks?

Do you want to feel confident in your body again? 


Your core just hasn’t felt the same after having babies.


You sometimes notice a hump or even a little pulling or pain over the abdomen with exercise, strenuous activities, or trying to sit up in bed.



Which of these sound the most like you?

You’re afraid of working out because you think you might make your ab separation worse.


You struggle to pick up your kids or lift heavy objects.


You notice some back pain throughout the day, such as when giving your kids a bath or spending a lot of time in the garden, or even with day-to-day tasks.


oh yeah, that's me!

You’ve been doing what you can to lose some weight postpartum, but still notice a little “baby bump” over the abdomen that doesn’t ever go away.


You’re short on time and really struggle to “put yourself first” when it comes to thinking about getting stronger or figuring out how to fix your ab separation.


You’ve been told not to do planks or crunches because you might make your ab separation worse. 


Your body IS GOOD! 

But it does take a toll on our bodies, amiright? 😬

  • It’s common to feel like your body's a bit broken postpartum.
  • It’s common to feel like your body might not ever be what it once was.
  • And it’s common to feel overwhelmed and confused by all the information out there when it comes to core strengthening and ab separation.

Here's what I want you to know:

It’s done amazing work growing and birthing a child! I hope you can celebrate all that it’s done for you and will continue to do!

BUT...common doesn't have to be your normal. 
 What if you had a clear path from where you are now to where you want to be?
What if you could gain back strength, confidence, and healing in as little as 10 minutes/day?
And what if you could get it done from the comfort of your own home?

My comprehensive program will get you back to doing the activity and exercise you love without pain or fear of injury!
Let's get rid of the nagging back pain and the frustration over difficulty with daily tasks, and help you tone your core, feel stronger and increase your confidence again.
 We'll take you from just surviving to thriving!

I'd love to introduce you to Diastasis 101

only $299!

Diastasis 101 is going to give you the tools to… 

  • Gain strength for your everyday activities.
  • Decrease the size of your gap for a more toned core (without any bands, braces or binders!).
  • Say goodbye to fear over making the gap worse by teaching you how to do all the things you love, even while you’re healing your diastasis.
  • Give you confidence in your body AND your ability to heal!
  • Help you return to the workouts and lifestyle you love so that you can be as active as you desire - NO expensive surgery required!

If any of these sound like you, 


Diastasis 101 is for the busy mom who doesn’t have the time to get to a physical therapy appointment every week. Chances are...you barely have time to wash your hair, 😉 less make time for an appointment that doesn’t feel like an emergency situation (I got you!). 

Diastasis 101 is going to give you a clear path forward. Let’s ignore all the extra noise and clear up the confusing and conflicting information. If you've googled "how to fix diastasis," you probably know what I'm talking about! Guess what? You don't need crazy expensive surgery. You don't need any fancy braces, binders, or wraps. And you don't need to avoid exercises like planks or crunches (less always fearing you might rip your abs apart if you move wrong).

D101 is not only going to show you the exact steps you need to take for healing, but it’s also going to educate and empower you so that you can feel confident in your body's ability to heal!

I’ll show you how to test for diastasis so that you can know exactly how big your gap is, and be able to measure your progress along the way.

Education on how you’re going to heal your diastasis which will empower you to feel confident in the steps you need to take to get there.

Specific information on how to know what exercises and activities are safe to do, so you never have to worry about making your diastasis worse.

8 levels of progressive exercise that will take you from where you are now to the higher level activities and workouts that you desire to do.

Here's everything you get when you join Diastasis 101...

Self-paced course with unlimited access so that you can take the time necessary for your individual healing.

Short, 10-15 minute workouts that you can do from the comfort of your own home, in the time that it takes just to drive to the gym.

How it works

1. Watch your weekly training video.
Do your 10-15 minute workout each day.

2. Progress to the next level when your body is ready for more!

3. Measure your progress at each level, and see your gap shrink and your confidence grow!

At each level, you’ll get a personal check-in with me via email. I WANT you to succeed in your healing journey, which is why I won’t let you do this alone! I want to give you any help and encouragement that you need, as well as answer any questions you might have along the way. You aren’t a cookie cutter person and I don’t believe in cookie cutter answers. That’s why I’m committed to helping you at every step so that you can get the most out of the program and see the results you’re looking for!

Individual check-ins with Me!

$400 Value Bonus!

Their words, not mine!

Real success stories from real women who have taken Diastasis 101

“Before this program I was overwhelmed by the size and extent of my diastasis. It seemed like something that I could never fix so I should just learn to live with it.  I didn’t know how to perform daily activities and exercises safely. Since taking this course, I feel much less overwhelmed by healing my diastasis. I have the tools I need to safely perform daily movements so not only am I not making my diastasis worse but also improving it every day. Tanya is amazing at explaining things in a way that are understandable and manageable. I took Tanya’s Pelvic Core class and loved the results, I was so excited when she offered this program so I could improve and learn even more. I loved how practical the exercises are for daily movements. My core has been something I have struggled with since having four c-sections and after this program, I feel my core is the strongest it has been since before kids. I have less back pain and my posture has improved. I am so thankful for Tanya and this program!

- Jodi

Elisabeth, beta group participant

"I DO feel more confident with day-to-day exercise and also working in more activity. It is very exciting to feel progress in my body…haven’t measured the Diastasis yet, but I do feel a difference in just my effectiveness of movement, which is boosting confidence, which is boosting more movement."

How much time is required of me to complete the course?

Just 10-15 minutes/day

Frequently asked questions

Will I always have access to the program so I can come back to it in different stages of life? 

After you purchase the program, we’ll grant you access to the course. You have unlimited access to the course and ANY updates we ever make to it for as long as it exists online! (which I hope is for decades to come!) 

What is the cost?

The cost for the full 8-level course is $299. The amount of material that is in this course is equivalent to 8 PT appts. This would cost you at least $1600, so it has tremendous cost savings!

How can you guarantee I'll get results?

I’ve never had anyone who has actually done the work and NOT gotten results. If you take the time to go through each level and follow the program, you WILL see improvement. 

How long will it take me to complete the course?

This is largely dependent on you. Each level may take 1-3 weeks to complete depending on how much time you can dedicate to it, how easy or hard it is for you, etc. In general, most people will complete the full course in 12-16 weeks. You may also get part way through the course and meet your goals. At that point, it’s up to you whether you want to complete the course or finish there.

I’m not exactly sure what Diastasis is. Can you give me a description? 

Absolutely! Head here for an explanation of diastasis, along with some myths about diastasis that people often believe!

I think I have diastasis but I’m not sure. How do I know before taking the course?

Should I wait if I plan to have more kids?

Here’s a testing video for you to check out! Let me know what your results are and if you have any questions!

No, and here's why! Pregnancy is hard enough on your body. Now imagine STARTING pregnancy with an already separated and weak core! You're going to be more prone to back pain and injury vs. if you work on strengthening now, you could hopefully avoid these issues AND reduce your chances of diastasis postpartum!

ABOUT Dr. Tanya Rowenhorst

I'm an expert in
pelvic health.

As a Doctor of Physical Therapy and a specialist in women’s health, I’ve worked with hundreds of patients who struggled with diastasis, leaking, pelvic organ prolapse, and more over the past 14+ years. Whether in person, virtually, or through my online courses, I help women treat and prevent these issues, so they can fully enjoy the beauty of pregnancy, postpartum, and beyond!


If you commit to the program and do the work, you can get results within 8 weeks in as little as 15 minutes a day. If you aren't satisfied with your experience after completing the course, please contact us to arrange a call.



Join Diastsis 101 Today!

It's just 8 weeks to freedom

Join us today!