This is a 22 minute workout using weights. The session is on the mat and works in a four point kneeling position and a supine (lying down) position to build strength for the whole body. If you don't have any weights, then you could use two filled water bottles or a couple of cans of food from the cupboard. The session does have rotation, so if you do have a diastasis, refer back to my handout to determine whether you are ready for this session.