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Pilates for People with Diastasis Recti

Are you a woman who is post-partum and wants to heal her diastasis recti? If so, you may want to consider Pilates. Pilates offers a low-impact, effective method for strengthening the core muscles and improving overall body alignment. In this blog post, we will explore the benefits of Pilates for healing diastasis recti, exercises that are safe and effective for people with this condition, tips for incorporating Pilates into your routine, and other tips for healing diastasis recti.

Understanding Diastasis Recti

Diastasis recti is a condition in which the muscles that run down the centre of the abdomen separate, creating a gap between them. It commonly occurs during pregnancy due to the growing uterus putting pressure on the abdominal muscles. Diastasis recti can also occur in men and women who have had significant weight gain or loss.

To identify if you have diastasis recti, lie on your back with your knees bent and feet flat on the floor. Place your fingers just above your belly button and lift your head off the ground. If you feel a gap between your abdominal muscles or a bulge in your midsection, you may have diastasis recti.

Healing diastasis recti is important because it can lead to back pain, poor posture, urinary incontinence, and other health issues. Pilates is an excellent way to strengthen the core muscles and promote healing.

Pilates Exercises for Healing Diastasis Recti

Pilates is a mind-body exercise method that focuses on building strength, flexibility, and control through precise movements. Pilates exercises are gentle on the joints and can be modified to meet the needs of people with a wide range of fitness levels and conditions.

Here are some types of Pilates exercises that are safe and effective for people with diastasis recti:

1. Pelvic tilts

Pelvic tilts are a gentle way to activate the deep core muscles. Lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, and then exhale as you tilt your pelvis forward, pressing your low back into the floor. Inhale to release the tilt.

2. Leg slides

Leg slides help to engage the transverse abdominis muscle, which is important for healing diastasis recti. Lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, and then exhale as you slide one leg along the floor, keeping the knee bent. Inhale to return the leg to starting position, and then repeat on the other side.

3. Modified planks

Modified planks are a great way to engage the entire core, including the deep abdominals. Start in a tabletop position on your hands and knees. Walk your hands forward until your shoulders are directly above your wrists and your body is in a straight line from head to knees. Hold for a few breaths, and then release.

4. Scissor kicks

Scissor kicks are a challenging exercise that works the lower abdominals and hip flexors. Lie on your back with your legs extended toward the ceiling. Lower one leg toward the floor as you inhale, and then exhale as you lift it back up and lower the other leg. Continue alternating legs for several reps.

Remember to focus on quality over quantity when performing Pilates exercises for diastasis recti. It's better to do fewer reps with proper form than to do many reps with poor form.

Tips for Incorporating Pilates into Your Routine

If you're new to Pilates or have diastasis recti, it's important to start slowly and gradually increase the intensity of your workouts. Here are some tips for incorporating Pilates into your routine:

1. Set realistic goals

Don't expect to see results overnight. Healing diastasis recti takes time and consistency. Set small, achievable goals for yourself and celebrate each milestone along the way.

2. Find a Pilates instructor who specializes in diastasis recti

Working with a qualified Pilates instructor can help you achieve better results and avoid injury. Look for an instructor who has experience working with post-partum women and people with diastasis recti.

3. How often to practice Pilates for optimal results

Consistency is key when it comes to healing diastasis recti with Pilates. Aim to practice Pilates for at least 20-30 minutes, 3-4 times per week. As you become stronger, you can increase the frequency and duration of your workouts.

Other Tips for Healing Diastasis Recti

In addition to Pilates, there are other exercises and activities that can help heal diastasis recti. Here are some additional tips:

1. Nutrition and hydration tips for post-partum women

Eating a balanced diet and staying hydrated can help support your body's natural healing processes. Aim to eat plenty of fruits, vegetables, lean proteins, and whole grains. Drink plenty of water throughout the day.

2. Other exercises and activities that can help heal diastasis recti

Walking, swimming, and yoga are all low-impact exercises that can help strengthen the core muscles and promote healing. Be sure to check with your healthcare provider before starting any new exercise program.

3. The importance of patience and consistency in the healing process

Healing diastasis recti is a journey, not a destination. Be patient with yourself and remember that it takes time to see results. Consistency is key, so stick with your Pilates practice and other healthy habits, and you will see progress over time.


In conclusion, Pilates is an excellent method for healing diastasis recti. By focusing on gentle, controlled movements that engage the deep core muscles, Pilates can help improve posture, relieve back pain, and restore overall body alignment. Remember to start slowly, find a qualified instructor, and be patient with yourself as you work towards healing. With consistency and commitment, you can achieve a stronger, healthier core and a more vibrant, active lifestyle. For more information on Pilates and diastasis recti, consult with your healthcare provider or a qualified Pilates instructor.

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