UGI for Diastasis


Being a personal trainer means I am always putting together exercise programs for my clients. I know a lot of exercises and I can put together great programs but when it comes to my own workouts, sometimes I don’t want to have to think about it and truth is, neither do my clients – they want something quick and effective that they don’t have to think about. My clientele though, is one that needs a lot of modifications because they are dealing with diastasis recti and/or pelvic floor challenges. Actually most women are and either don’t know it or think it is normal after having kids and carry on doing their regular workouts which are often only making the problem(s) worse. They like to do home workouts because it is easier to fit into the busy life of being a mom and they want a challenge that will help them reach their goals but many of the most popular programs available are simply not appropriate for the compromised core of most moms. There is one program that I do recommend however, it is a fantastic and fun home workout program called UGI.

UGI is quick and effective interval training that is easily modified for diastasis or pelvic floor challenges.  It uses only one piece of equipment, it can be done anywhere and it only takes 30 minutes!

I’ve put together a diastasis friendly UGI workout taking exercises from the UGI At Home system and putting them into this awesome workout for you - 30 exercises, all diastasis friendly, done for 1 minute each – talk about intense! A lot of women who have diastasis feel limited in what they can do and often feel that they can’t workout as hard as they used to or get a great sweat going on. Well let me tell you, I do this workout and I sweat – I love it and I know you will too! I add The Core Breath into many of the moves too which means dynamic, functional core and pelvic floor training at its best!

Give it a try and see for yourself!

UGI Swing

Alternating Side Lunge

Toe Tap

Alternating Forward Lunge+Bicep Curl

Alternating Shoulder Press


Right Lunge on Ball

Left Lunge on Ball

Round The UGI

UGI Thigh Squeeze

Knee Ups


Right Woodchop

Left Woodchop

Right Side Kick

Left Side Kick

Plie Squat + Bicep Curl


Straddle Tap and Twist

Right Single Leg Squat

Left Singe Leg Squat

Hip Raise

Standing UGI Twist+Diagonal Knee Drive

Alternating reverse Lunge + Bicep Curl

Skull Crusher

Tic Toc

Lat Pullover

Hamstring Press


Squat Twist + Alternate Shoulder Press