Diastasis Plus+

Diastasis Plus+

After completing diastasis recti phases 1, 2 and 3 you are ready for diastasis plus+. Includes a collection of workouts offering modifications for diastasis recti, so you can decide what your body is ready for before moving into our "traditional" exercise programs.

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Diastasis Plus+
  • Watch First: Diastasis Plus+

    Watch first! This program is for postnatal mommas. Use the Pregnancy workouts if you have this ab separation during pregnancy.

  • Tip: Diastasis Recti Do's and Don'ts

    If you are following our programs, all workouts are already modified for you! There is no universal list of don’ts in the diastasis recti world. But because it is usually the intra- abdominal pressure that causes the recti muscles to have a bigger gap between them, our direction is to stay away f...

  • HIIT

    6 exercises, 3 levels to follow. This HIIT workout combines cardio and toning with compound exercises for a fully effective full body workout.

    Equipment needed: one set of medium to heavy weights.

  • Functional Core

    Use various muscles to emphasize core stability. Functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the inner core, all aspects of the glutes and back.

  • Cardio Buns & Legs HIIT25

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Cardio Buns & Legs HIIT Interval

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Cardio Arms & Abs HIIT25

    Unique moves to sculpt the shoulders and trim the waistline. This HIIT workout is fun, fast-paced and effective. This workout is part of our Commit25 program.

    Equipment needed: one set of light weights. I recommend 5 pounds or less.

  • Core Strength, Alignment & Arms

    This workout progresses your core into adding movement. Includes various muscles to emphasize core stability. And functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the core and upper body. This workout is from our 30 Day Resto...

  • Fire and Flow

    The perfect combination of building heat through your muscle fibers, which makes them pliable. Then lengthening your entire body. This feel good, flow series will relieve stress and improve flexibility. Amy, CPT, takes us through this yoga flow.

  • Recovery

    A recovery based workout full of feel good stretches!

  • Tip: Core & Posture

    We spend more time standing and sitting than we do working out! Get the most out of the other 12.5 hours a day with 2 standing exercises and 2 bedtime exercises.

  • Full Body with Core Stabilization

    Full body exercises incorporating the core in a fully functional way. With options to add layers of difficulty, this workout is for everybody seeking a stronger core.

    Equipment needed: one light and one heavy set of weights.

  • All Buns

    Tone your glutes, using functional, corrective moves and Pilates-based movements. You will also improve flexibility and rev the heart rate with this workout!

    Equipment needed: resistance loop (or leggings tied in a knot) needed.

  • TIP: Can I Do Planks?

    Planks are a more advanced exercise. When should you add them to your workout routine?

  • Tip: Running and your Pelvic Floor

    Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
    afterwar...

  • Recovery

    Recovery based workout full of feel good stretches!

  • Express Arms and Core

    We know you are short on time! Get a functional arms and core workout in 16 minutes, with optional layers of difficulty.

    Equipment needed: one light set of weights.

  • Tip: Diastasis Recti Posture

    It sounds simple, but years of habit can take a bit to correct. In fact some studies show it takes thousands of repetitions to correct bad habits. We spend 12 hours a day upright, this is key time to keep your abdominal wall from being overstretched. With your feet parallel, stack your hip bone o...

  • Diastasis-Recti-Plus-Calendar.pdf

    244 KB

  • Express Gentle Core

    We know you are short on time! Use this express workout to fire up your core in a healthy, gentle way. No equipment needed.

  • Daily Tip: activating the deep Transverse Abs

    The secret to a healthy core!

  • Ab-Rehab-Guide.pdf

    5.51 MB