Rebuild Strong:
The Diastasis Recti Recovery Series
Rebuild Your Core Properly. Not Just “Close the Gap.”
A targeted diastasis recovery series designed to rebuild strength, connection and control through your entire core system, not just your abs.
• Standalone programme • Physio-informed • Designed for real recovery
• Standalone programme • Physio-informed • Designed for real recovery
Not sure if you have diastasis?
You’re not alone.
A lot of women are never properly shown how to check.
We’ve created a simple self-check video to help you understand what to look for and whether this series is right for you.
After diastasis, most women are left to figure it out on their own.
No clear plan. Just endless, often conflicting advice, and a constant worry about getting it wrong.
But diastasis recti isn’t something you fix with generic workouts. It affects how your core functions as a system - your strength, your stability, your posture, and how your body manages pressure.
This isn’t about doing more. It’s about doing the right work, in the right order.
Diastasis isn’t just about how it looks
When it’s not approached properly, you can end up:
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→ Feeling completely disconnected from your core
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→ Struggling to build real, usable strength
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→ Putting the work in without seeing real change
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→ Or unknowingly making it worse
This is structured, intelligent recovery.
Rebuild Strong is a focused diastasis recovery series designed to take you step by step through rebuilding your core properly.
No guesswork. No random exercises.
Each class is designed to help you:
→ Reconnect to your deep core system
→ Restore strength and support through your entire body
→ Learn how to manage pressure properly
→ Progress safely, without rushing the process
This is not about rushing to “get your abs back.”
It’s about building a core that is as strong and resilient as you are.
Why this works when other approaches don’t:
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→ A clear, progressive roadmap, no guessing what to do next
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→ Designed specifically for diastasis, not general core training
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→ Focuses on function, not just appearance
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→ Builds strength through the full core system, not isolated muscles
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→ Short, repeatable sessions that fit into real life
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→ Created from lived experience and backed by expert insight
Meet Sam Deville.
I didn’t create this series from theory.
After having my twins, I was left with a five-finger-wide diastasis and a body that felt completely disconnected.
I was doing the work, but nothing was changing.
What I realised was this: it wasn’t about doing more exercises.
It was about understanding how the core actually works, and rebuilding it properly.
I worked with leading women’s health physios to create a clear plan. I followed it consistently, and 18 months later my gap had closed and I was stronger than ever.
That experience shaped everything I teach.
Today, I run a strength-led Pilates studio in Wimbledon and a global online platform, helping people build strong, capable bodies through structured, intelligent training.
This series brings that same approach to diastasis recovery.
It’s not rushed.
It’s not generic.
And it’s not guesswork.
How it works:
Rebuild Strong is a progressive series of targeted classes.
01
You’ll move through each session at your own pace, repeating classes as needed before progressing.
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Each stage builds on the last, helping you restore strength, control and confidence in your body safely.
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You’re not racing through it.
You’re rebuilding properly.
The Workouts
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Workout 1: Core Connection
Rebuild your foundation by reconnecting breath, pelvic floor, and deep core - learning gentle, effective activation and alignment you can return to again and again.
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![A woman in activewear performing a yoga pose or stretch, in black and white, with overlaid text and icons.]()
Workout 2: First movements
Introduce gentle movement while refining spinal control, breath, and precision - building real confidence through consistent practice.
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![A woman doing a forward bend yoga pose, wearing athletic clothing, in black and white.]()
Workout 3: Core Awakening
Build coordination and stamina through layered movement - strengthening your core connection while staying controlled and steady.
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![Black and white photo of a woman bending over, wearing athletic clothing, with a large number 4 overlaid. Small icons of a lock at the top and the words 'sop de' at the bottom.]()
Workout 4: Supported Strength
Progress with light resistance, strengthening stability and endurance while keeping control at the core.
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![A woman in workout clothes bent over in a yoga pose, with a large white number 5 overlayed and a lock icon near her shoulder.]()
Workout 5: Resistance Reboot
Use light resistance to build controlled tension - connecting breath, inner thighs, and deep core with precision.
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![A woman in athletic wear stretching with her body bent forward, her hair tied back, in black and white. Overlayed text shows the number 6 and a lock icon, suggesting a countdown or lock screen.]()
Workout 6: Standing Taller
Progress to upright work, building postural strength, alignment, and a lifted, connected core.
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![A woman in workout attire bending forward in a stretching or yoga pose, black and white photo, with a large number 7 and a padlock icon overlayed.]()
Workout 7: Ball Power
Use the soft ball to build deep, controlled strength - connecting breath, inner thighs, and core without strain.
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![Black and white photo of a woman stretching or exercising, with an overlay of the number 8 and a lock icon.]()
Workout 8: Level Up
Develop steady core endurance and postural strength through controlled holds and gentle resistance.
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![A woman stretching or exercising, viewed from the side, with text overlay showing a large number 9.]()
Workout 9: Foam Roller Stability
Build precise alignment and full-body stability with the foam roller - linking strength, control, and coordination.
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![Black and white photo of a woman doing yoga in a forward bend pose, with a lock icon and the number 10 overlayed, and the words "SP DEC" upside down in a small square.]()
Workout 10: Roll Back Revival
Return to roll backs with control - building segmental strength and safe spinal articulation through breath and support.
Who it’s for.
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→ You’ve been diagnosed with diastasis recti
→ You still feel the effects of pregnancy months or years later
→ You feel disconnected from your core
→ You’ve tried core workouts but nothing has really changed
→ You want a clear, structured way to rebuild strength
→ You’re ready to approach recovery properly, not randomly
With consistent practise, you’ll start to feel:
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→ Stronger, more connected through your core
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→ More control in how your body moves and stabilises
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→ Better posture and support in everyday movement
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→ Increased confidence returning to more challenging training
Built from experience. Backed by expertise.
This series is shaped by both lived experience and professional insight.
Every class has been created with a deep understanding of postnatal recovery and core function, and independently reviewed by a women’s health physio.
You’re not guessing your way through recovery here.
Frequently Asked Questions
Still have questions? Take a look at the FAQ or reach out anytime.
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This programme is designed for women in postnatal recovery or anyone looking to rebuild deep core strength safely and effectively from the inside out.
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No, this is a progressive programme that starts from the foundations and guides you step by step, making it suitable for complete beginners.
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We recommend repeating each class several times (around 3–5) before progressing, so your body can properly build strength, awareness, and control.
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Most sessions require minimal equipment such as a soft ball, light weights, or a resistance band, but many exercises can be adapted if you don’t have these.
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This programme focuses on deep core activation, breath, and pelvic floor support - not surface-level intensity - helping you build strength safely without strain or pressure.
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Yes - this programme is specifically designed to support recovery, but if you have concerns, it’s always best to check with your healthcare provider first.
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Most people begin to feel more connected and supported within the first few sessions, with visible strength and stability building over consistent practice.