3P FITNESS FLATTER STOMACH & STRONGER CORE FOR WOMEN

Rebuild your relationship with core training through a structured, manageable plan. Flatter Stomach & Stronger Core for Women is designed for women who have diastasis recti (abdominal muscle separation) and want to learn more mindful core strengthening.

What you receive

• A progressive four-week core-strengthening workout guide
• Separate home and gym routines for flexible training
• Foundational exercises and a gradual progression of difficulty
• Guidance focused on control, consistency, and developing core strength

Your four-week progression

Week 1: Practice foundational movements, breathing awareness, and comfortable control.

Week 2: Reinforce technique and build consistency with manageable exercises.

Week 3: Progress the challenge only while maintaining good control and comfort.

Week 4: Continue building strength and identify a sustainable next step.

Why choose it?

You can train at home or in the gym without guessing where to start. This program supports general core conditioning but cannot promise a flatter abdomen or closure of abdominal separation. Anyone postpartum, experiencing pelvic-floor symptoms, pain, or significant abdominal doming should seek individualized advice from a qualified pelvic-health professional before progressing.

Equipment & weekly commitment

Home equipment: A mat or soft floor, a chair, a sturdy counter, and a backpack or jug of water. A resistance band or heavier backpack can be used as you progress.

Gym equipment: Dumbbells, an adjustable bench, a seated cable row and cable setup for Pallof presses, and a lat pulldown machine. The plan offers hip thrusts or a leg press.

Weekly commitment: Choose the home or gym routine for 3 sessions per week over 4 weeks. The home plan lists approximately 25 minutes per session, or 75 minutes per week. The gym plan alternates Day A and Day B, with a 5-minute warm-up and 60–90 seconds of rest between sets; it does not specify a total session length.

Preview two pages

These pages come directly from the attached 14-page PDF, titled Strong Core Reset inside the guide. Select a sample to read it at full size.

Sample page 4: Four-week home routine

Sample page 5: Illustrated exercise instructions