After pregnancy, many women notice a gap or “bulge” down the center of their abdomen, this is called diastasis recti, a natural separation of the abdominal muscles that occurs as your belly grows.

While common, it can lead to core weakness, poor posture, and back pain if not addressed properly. The good news? With the right approach, Pilates can help you heal safely and effectively.

WHY PILATES IS IDEAL FOR DIASTASIS RECTI

Pilates focuses on deep core activation, gentle movement, and proper breathing, the three key elements of abdominal recovery. Unlike crunches or sit-ups, which can worsen separation, Pilates teaches you to reconnect and strengthen from the inside out.

💡 It’s about rebuilding function, not flattening your belly.

SAFE AND EFFECTIVE PILATES MOVES

1. Pelvic Tilts
Lie on your back with knees bent and feet flat. Inhale to prepare, exhale to gently tilt your pelvis, drawing your belly in toward your spine.
→ Activates the deep core muscles safely.

2. Heel Slides
Keep one knee bent while sliding the other heel away from you, maintaining gentle abdominal control.
→ Improves stability without pressure on the midline.

3. Seated or Side Breathing
Place hands around your ribcage and practice deep lateral breathing.
→ Enhances rib expansion and supports core coordination.

4. Bridge (Modified)
Lift your hips slightly off the mat while engaging your pelvic floor and lower abs.
→ Strengthens glutes and supports the spine.

5. Quadruped Arm/Leg Reach
On all fours, extend one arm and the opposite leg, keeping your belly drawn in.
→ Improves balance and coordination while engaging deep stabilizers.

TIPS FOR SAFE RECOVERY

Avoid crunches, sit-ups, or planks until cleared by your physiotherapist.
Focus on breathing, alignment, and control, not intensity.
Work with a women’s health physiotherapist for personalized guidance and progressions.

With patience and proper technique, Pilates is one of the safest and most effective ways to recover from diastasis recti. It rebuilds your core strength, supports your posture, and helps you feel stable and confident again.

✨ Ready to start your diastasis recovery journey?
Book a session with our women’s health physiotherapist today and reconnect with your core safely.