This is a great full-body workout that focuses on correcting the bad postural habits of a new mom as well as targeting the side of the body to return tone, shape and strength.

You know that little spot right under your butt where the thighs finish - that is the target of this quick 10 minute workout. The little spot is so important as it lifts the booty up for a great looking "ass"!

Boy that baby just keeps getting heavier right! You need a strong upper body when you are postnatal so that you can continue to carry, rock and feed your baby. This workout focuses on arms and upper back, as well the postural muscles of the shoulder to keep you looking good and pain-free.

Now that you have healed your diastasic it's time to challenge the connection of the muscles in different positions and also to begin to introduce some flexion into your workouts. This is the perfect ab workout to try once you have healed the separation but still feeling some weakness in your cor...

Challenge your core connection and muscle endurance with this full body foam roller workout.

This is a core focused workout that is ideal for the postnatal woman who has completely closed her Diastasis and is looking really challenge her abdomonial strength. There is particular emphasis on pelvic floor connection to inner thigh activation and with the inclusion of some flexion - this wor...

This the ultimate posture workout - strengthening the arms, mid back and shoulders to open the frontline and correct the bad habits of a new mom!

Speed through this tricep burn for long, lean sexy mama arms. The back of the arms is a trouble spot, no one wants floppy arms that wave when you do - but when you're a mom it's important to strengthen the triceps to support better posture and hold, carry, rock and feed your bub! This is a great ...

Planking is such an awesome way to increase your over-all body strength and a wonderful position to challenge your abdominals in neutral - join Ali as she moves through a planking series down to the mat to finish with some roll-ups.

We have avoided doing any flexion for a long time but if you have closed your diastasis, challenged your connection in all different positions and feel ready for the next progression this core workout is for you. Ali uses the foam roller in all different positions to find neutral, challenge, bala...

This workout uses the small ball to challenge the connection to your core, tone and strengthen the butt and assist you in mid-back focused extension which is SO important.

One of our favourite instructors is back - Erin - to take you through an awesome workout that lengthens and connects the whole body. Join Ali in this Yoga flow style stretch and strengthening session.

Werk, werk, werk your booty!! A strong lower body is so crucial when you are a mom - to be, new or old! Next time you're out with the stroller add this quick 10 minute booty burn to your workout!

This workout does not let you stop - moving from squats, barre work and lunges, your legs will be on fire! Always finding core connection to the moving muscles, this workout is perfect for any postnatal women!

If you're a mom you have a stroller - put it to good use and work those legs! Acting as a mobile and ever present ballet barre - with or without your baby in you are sure to get a thigh burn!!!

In this workouts Ali targets the postural muscles of the shoulders, back and arms - working unilaterally (one side at at time) will ensure you are evenly strengthening and not favoring one side. Focus on also activating the deep core at the beginning of each move to ensure you are keeping your sp...