Postpartum Core Rebuild Calculator

Track your core healing after childbirth.

Disclaimer: This calculator provides an estimate for informational and motivational purposes only. It is not a substitute for professional medical advice. Always consult with a healthcare provider or a certified postpartum physical therapist before starting any exercise program.

Navigating the postpartum journey brings many changes, and rebuilding your core strength is a crucial step towards feeling strong and capable. After childbirth, many women experience a separation of the abdominal muscles known as diastasis recti. This calculator is designed to help you understand and track your healing progress.

By considering key factors like the diastasis gap, your exercise frequency, and nutrition, this tool provides a personalized estimate of your recovery timeline. Use it as a motivational guide to stay consistent with your postpartum fitness goals. Remember, every recovery journey is unique, and progress is more important than perfection.

Core Rebuild Calculator

Diastasis Gap (cm)

Weekly Core Sessions

Protein Intake or Diet Quality

Understanding Your Results

Your results provide a snapshot of your current core recovery status. Here’s a deeper look at what the numbers mean and how they are calculated:

Estimated Recovery Time: This is a projection of the weeks needed to significantly close the diastasis gap and rebuild functional core strength. It is influenced by the initial gap size, the consistency of your exercises, and the quality of your diet, which provides the building blocks for tissue repair.
Healing Score: Think of this as your "Core Confidence" score. A higher score indicates a smaller gap and a stronger commitment to lifestyle factors that promote healing, like consistent exercise and a protein-rich diet. Use this score to track your progress week after week.

Important: Healing isn't just about closing the gap. It's also about restoring tension and function to the connective tissue (the linea alba). Our personalized recommendations are designed to help you focus on safe, effective exercises for this purpose.

Your Personalized Action Plan

Foundational Postpartum Core Exercises

Regardless of your healing score, these exercises are the cornerstone of safe core rebuilding. Focus on proper form and breathing.

Conscious Breathing (360 Breathing): Lie on your back with knees bent. Inhale and feel your rib cage expand to the front, sides, and back. Exhale and gently draw your pelvic floor up and in, feeling your deep abdominal muscles engage. This is the foundation for all other core work.
Pelvic Tilts: Lie on your back with knees bent. Exhale as you gently flatten your lower back against the floor, tilting your pelvis. Inhale to return to the starting position. This re-establishes the mind-muscle connection.
Heel Slides: Lie on your back with knees bent. Exhale to engage your core, then slowly slide one heel away from your body until the leg is straight. Inhale as you slide it back in. Keep your pelvis stable throughout.
Bird-Dog: Start on all fours. Engage your core, then extend one arm straight forward and the opposite leg straight back. Hold for a few seconds without arching your back, then return and switch sides.

Nutrition for Optimal Tissue Repair

Your diet plays a massive role in healing connective tissue and rebuilding muscle. Prioritize these nutrients:

High-Quality Protein: Essential for repairing muscle and collagen. Aim for 70-100 grams per day. Sources include chicken, fish, eggs, lentils, chickpeas, and Greek yogurt.
Vitamin C: Crucial for collagen synthesis. Find it in bell peppers, citrus fruits, broccoli, and strawberries.
Zinc: An important mineral for wound healing. Sources include seeds, nuts, and lean meats.
Collagen & Gelatin: Consuming bone broth or a quality collagen supplement (5-15g per day) can provide the specific amino acids needed to rebuild the linea alba.
Hydration: Water is critical for all cellular functions, including tissue repair. Aim for 2-3 liters per day, especially if you are breastfeeding.