Retrain your core after a C-section, hysterectomy, or any abdominal surgery.
Whether your surgery was last year or 30 years ago, it's not too late. A gentle program you do at home to reconnect with your core, without taking time away from your family.
Not ready yet? Try the free 14-Day Core Reset
- You don't have to be an athlete
- Done at home
- For any surgery, any year
- SurgeryYou heal on the outside and get on with life.
- 4 years laterSomething still feels off in your middle.
- 10 years laterBack pain, neck pain, posture. "Just age," they say.
- 30 years laterIt's still not too late to retrain your core.
Your surgery may have been years ago. Your core still remembers.
Most women don't realize how much their surgery affected their core until years later, because nobody gave them rehab for it.
You healed on the outside and got on with life. But the core underneath never got retrained. It can show up 4, 10, even 30 years later as:
If you've been told it's "just age" or "just how your body is now," this is for you too.
Why your core needs rehab, explained in 10 minutes.
A short animated explainer on what abdominal surgery does to your core, and why retraining it can change how you feel, even decades later.
Not therapy. Not a workout. The piece in between.
I first saw the need in the early 2000s, working with women in Southern California.
So many of the women I worked with over 30 had been through abdominal surgery, a C-section or a hysterectomy. Almost none of them had ever been shown how to rehab their core afterward. Since then, I've worked with over 1,000 women with this program.
One Core is built on a neuromuscular protocol. It starts with the connection between your brain and your core muscles. If that connection isn't addressed the right way, you never truly get past the problem, no matter how hard you work.
It goes deeper than physical therapy, and it's cleaner than fitness or training. Both have their place. One Core brings them together, so you can train and strengthen your body the right way.
Walking around all day telling yourself to "engage your core" isn't the answer. A healthy core engages on its own, on call, the way muscles are meant to work. That's what we build together.
In the first 14 days, you'll start to feel the difference.
You'll feel more connected to your core. You'll start to feel it firm up, feel more control, and see it start to flatten as your posture improves.
Connected
You'll feel more connected to your core.
Firmer
You'll start to feel it firm up.
In control
You'll feel more control.
Flatter
You'll see it start to flatten as your posture improves.
Four phases, then posture. One clear path.
Every phase builds on the one before. Learn the moves with the full video, then switch to the short follow-along once you know them. When you finish Strength, the Posture Protocol ties it all together. All at home.
Phase 1Awareness
You can't fix what you don't know is there. Learn to feel what your core is, and isn't, doing.
Phase 2Activation
Wake up the tissue and the brain-to-muscle connection.
Phase 3Integration
Control those muscles through movement, not just at rest, so the right muscles do the right job while you move.
Phase 4Strength
Your core does its job without you having to think about it.
The Posture Protocol: tie it all together.
Once you've finished the four phases, the Posture Protocol ties a bow on everything you've built, for good posture that lasts long term.
Learn it. Watch the full video for each phase so you understand every move.
Follow along. Once you know the moves, use the short version and just do it.
Stay on track. Text check-ins keep you on track, and you can text Dustin anytime with a question.
The simple rhythm for every exercise.
"Nobody helps you out with how to repair the damage."
"You Don't Have To Be An Athlete"
"After I had my laparoscopic hysterectomy, I felt like I lost all strength in my core. I was incredibly weak and had low energy for years. It wasn’t until I went through the One Core Repair program that I finally started to feel better (4 years after my surgery). With One Core, I learned how to re-engage my core muscles and reconnect my brain to my core. It’s like the trauma of the surgery some how severed the communication between my brain and my pelvic and ab muscles. The One Core program helped to reactivate my core and bring back my strength. You don’t have to be an athlete to do this program."
"I Had Huge Relief Within 24 Hours"
"I’m 34 and have two very energetic little boys. We are always on the go and I am constantly chasing after them…then I started having severe low back and hip pain. The pain was so bad that I could not raise my son out of his crib. Once I started the One Core Repair, I had huge relief within 24 hours."
"I Highly Recommend One Core Repair"
"I'm a 41 year old mom and have had six cesarean sections. Nobody helps you out with how to repair the damage, I couldn't lift my kids or make certain movements or do certain activities because it caused me pain. The One Core Program changed everything for me. In a few months I had my core strength back. I highly recommend the One Core Repair."
Retrain your core, start to finish.
The complete program: all four phases, then the Posture Protocol to tie it all together, with your own login and text check-ins. Not ready yet? Start with the free 14-Day Core Reset.
The One Core Project Membership
Everything you need to retrain your core, from Awareness through Strength and the Posture Protocol.
- The full path: Awareness → Activation → Integration → Strength → Posture
- All 4 phases (Awareness, Activation, Integration, Strength), each with a "learn it" video and a short "follow along" video
- The Posture Protocol, your final step for long-term posture, in long and short versions
- Your own member login, so you can come back anytime
- Text check-ins to keep you on track, plus a direct line to Dustin
- Done at home, on your schedule, without time away from your family
30-day money-back guarantee. If One Core isn't right for you, let us know within 30 days and we'll refund what you've paid.
Not ready yet? Try the free 14-Day Core Reset.
The foundation exercises to activate your core, the simple 6-6-6 rhythm, and everything you need to get through your first 14 days. Delivered to your inbox.
Have an access code? Enter it at checkout.
Have an access code? Enter it at checkout.
Good questions, honest answers.
My surgery was years ago. Is it too late?
No. That's exactly who this is for. Most women don't realize how much their surgery affected their core until years later, because nobody gave them rehab for it. Sally started the program 4 years after her hysterectomy. Whether yours was 4 years ago or 30, you can still retrain your core.
I'm not athletic. Can I do this?
Yes. You don't have to be an athlete. The foundation exercises start lying on your back with your knees bent.
Is this pelvic floor therapy?
No. One Core is not traditional pelvic floor therapy, and it's not a typical fitness program. It's a way to retrain your core after abdominal surgery, from home.
What are the four phases?
Phase 1, Awareness: you can't fix what you don't know is there, so you learn to feel what your core is, and isn't, doing. Phase 2, Activation: wake up the tissue and the brain-to-muscle connection. Phase 3, Integration: control those muscles through movement, not just at rest, so the right muscles do the right job while you move. Phase 4, Strength: your core does its job without you having to think about it.
What comes after Phase 4?
The Posture Protocol. Once you've finished the four phases, it's the final step that ties it all together for long-term posture. It comes in long and short versions, just like every phase.
What do I need to get started?
For the free 14-Day Core Reset: a pillow, a large towel, or a yoga block if you have one, and a firm surface like the floor or a really firm bed. Please avoid the couch or a really soft bed.
What's the difference between the long and short videos?
The long "learn it" videos teach you each move in detail. Once you know the moves, the short "follow along" videos have less talking so you can just do the work.
How do the text check-ins work?
Members get a short text check-in each week to keep you on track, plus a text when it's time for your next phase. Have a question? Just text back and Dustin will get back to you personally. You can reply STOP at any time to turn texts off.
How much does it cost?
$87 one-time for lifetime access, or 3 payments of $29 (the same $87 total) with lifetime access after the third payment. There's no monthly subscription, and both options come with a 30-day money-back guarantee.
Is there a guarantee?
Yes. Every membership comes with a 30-day money-back guarantee. If One Core isn't right for you, let us know within 30 days of joining and we'll refund what you've paid.
I have an access code. Where do I use it?
Enter it at checkout when you join the One Core Project.
Please check with your doctor before starting any new exercise program, especially if your surgery was recent. If something doesn't feel right, stop and check in with them.