The Primary Ab Series is a tailored collection of workouts that are designed for postnatal women who have closed their Diastasis Recti & are looking to challenge this newfound connection.

The exercises are completed in neutral pelvis & spine, targeting the deep core muscles - Transverse Abdominus (TVA) & the Pelvic Floor Muscles (PFM) to flatten the belly, cinch the waist & stabilize the pelvis & spine.

 

Primary Series - Core - No Props #49
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Primary Series - Core - No Props #49

Planking is such an awesome way to increase your over-all body strength and a wonderful...

Core - No Props #50
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Core - No Props #50

During our pregnancy we have limited rotation available in the mid spine - In this...

Primary Series -Core - No Props #40
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Primary Series -Core - No Props #40

The all fours position is a great place to challenge not only your deep core...

Primary Series - Core - No Props #45
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Primary Series - Core - No Props #45

Before you begin the primary series it's important that you close your diastasis first, but...

Primary Series - Core - Yoga Block #46
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Primary Series - Core - Yoga Block #46

As your abdominal strength grows you will want to challenge your core connection in different...

Primary Series - Core - No Props #47
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Primary Series - Core - No Props #47

The primary ab series requires you to have first closed your diastasis and be ready...

Challenge - Core - Postnatal - Day 13-14
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Challenge - Core - Postnatal - Day 13-14

Congratulations you are nearly there - two more days and you will have completed the...

Primary Series - Core - Small Ball #48
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Primary Series - Core - Small Ball #48

Our abdominal muscles stretch more than 50% during pregnancy so as we begin to retrain...

Primary Series- Core - Yoga Block #49
strong-mama

Primary Series- Core - Yoga Block #49

This is the perfect workout for you to do when you have closed your diastasis...

Primary Series- Core - Yoga Block #50
strong-mama

Primary Series- Core - Yoga Block #50

This is a quick 10 minute workout that targets the core. This primary abdominal series...

Primary Series - Core - No Props #51
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Primary Series - Core - No Props #51

In this primary abdominal workout Ali continues to focus on the shortening of all the...

Primary Series - Core - Yoga Block #52
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Primary Series - Core - Yoga Block #52

Practice, practice, practice and repeat - that's how you are going to retrain, reconnect and...

Core - Self-Assessment of Diastasis Recti
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Core - Self-Assessment of Diastasis Recti

Almost every postnatal woman will have some degree of Diastasis Recti/Abdominal Separation. The first and...

Core - Small Ball And Yoga Block #45
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Core - Small Ball And Yoga Block #45

Using props to challenge connection and balance this core workout is perfect for when you...

Primary Series - Core - Yoga Block #75
postnatal

Primary Series - Core - Yoga Block #75

Try Ali's favorite TVA exercises in all the different positions! This workout is a great...

Primary Series - Core - Yoga Block #74
postnatal

Primary Series - Core - Yoga Block #74

This is the perfect workout to try if you've recently closed your diastasis and ready...

Core - No Props #81
strong-mama

Core - No Props #81

The goal of this quick core workout is to perfect your pelvic tilt and challenge...