Is Pilates Good for Diastasis Recti?

December 6, 2023
10 mins read

Diastasis Recti is a common condition that affects many individuals, especially women, after pregnancy. It occurs when the abdominal muscles separate, leading to a noticeable bulge in the midsection. While there are various treatment options available, one form of exercise that has gained popularity in recent years is Pilates. But is Pilates really effective in addressing Diastasis Recti?

In this blog post, we will explore the benefits of Pilates, specific exercises that can help with Diastasis Recti, and expert opinions from health professionals. So, if you’re looking for a safe and effective way to strengthen your core and improve your abdominal separation, keep reading to find out if Pilates is the right choice for you.

Understanding Diastasis Recti: Causes and Symptoms

Diastasis Recti is a condition that occurs when the abdominal muscles, specifically the rectus abdominis muscles, separate along the midline of the abdomen. This separation leads to a visible and palpable bulge in the midsection. While it is most commonly associated with pregnancy, it can also affect men, women who have never been pregnant, and even newborn babies.

Causes of Diastasis Recti:

  1. Pregnancy: As the uterus expands during pregnancy, it puts pressure on the abdominal muscles, causing them to stretch and separate.

  2. Rapid Weight Gain: Significant weight gain in a short period can strain the abdominal muscles and contribute to diastasis recti.

  3. Weak Connective Tissue: Some individuals may have naturally weak connective tissues, making them more prone to diastasis recti.

  4. Improper Lifting Techniques: Consistently lifting heavy objects with incorrect form can strain the abdominal muscles and contribute to the condition.

Symptoms of Diastasis Recti:

  1. Visible Bulge: The most noticeable symptom of diastasis recti is a visible bulge or ridge that runs down the midline of the abdomen, especially when the individual engages their core muscles.

  2. Weak Core: Diastasis recti can weaken the core muscles, leading to difficulties in activities that require core strength, such as lifting, bending, or twisting.

  3. Lower Back Pain: The separation of the abdominal muscles can also lead to lower back pain as the core muscles are unable to adequately support the spine.

  4. Digestive Issues: Some individuals with diastasis recti may experience digestive issues such as bloating, constipation, or difficulty with bowel movements.

  5. Urinary Incontinence: In severe cases, diastasis recti can contribute to urinary incontinence or leakage due to the weakened pelvic floor muscles.

It’s important to note that while diastasis recti is a common condition, not all individuals with a separation of the abdominal muscles will experience symptoms. However, for those who do, seeking appropriate treatment and exercise is crucial to address the condition and improve core strength and function.

Introduction to Pilates

Pilates is a form of exercise that focuses on strengthening the core muscles, improving flexibility, and enhancing overall body awareness and control. It was developed in the early 20th century by Joseph Pilates, a German physical trainer. Initially, Pilates was used as a rehabilitation method for injured dancers, but it has since gained popularity as a holistic exercise practice suitable for people of all fitness levels and backgrounds.

What is Pilates?

Pilates is a low-impact exercise method that combines elements of strength training, flexibility, and body alignment. It emphasizes controlled movements, proper breathing techniques, and precise form. Pilates exercises are typically performed on a mat or using specialized equipment like the reformer, Cadillac, or Wunda chair, which provide resistance and support.

The primary focus of Pilates is to strengthen the core muscles, which include the abdominals, back, and pelvic floor. However, it also targets other muscle groups, such as the arms, legs, and glutes, to promote overall body strength and balance.

Benefits of Pilates

  1. Core Strength: Pilates is renowned for its ability to strengthen the core muscles, including the deep stabilizing muscles of the abdomen and back. A strong core not only improves posture and stability but also helps alleviate back pain and reduce the risk of injuries.

  2. Flexibility: Pilates incorporates stretching exercises that help improve flexibility and range of motion. Increased flexibility can enhance athletic performance, prevent muscle imbalances, and promote better posture.

  3. Body Awareness and Control: Pilates emphasizes mindful movement and body awareness. Through precise and controlled movements, individuals develop a better understanding of their body’s alignment, movement patterns, and muscle engagement.

  4. Posture Improvement: The emphasis on core strength and body alignment in Pilates can lead to improved posture. Strengthening the muscles that support the spine and practicing proper alignment can help correct postural imbalances and reduce strain on the neck, shoulders, and lower back.

  5. Stress Reduction: Pilates incorporates breathing techniques that promote relaxation and stress reduction. Focusing on deep, diaphragmatic breathing can help calm the nervous system, reduce anxiety, and increase overall well-being.

  6. Injury Rehabilitation: Pilates is widely used as a rehabilitation method for various injuries, including back pain, joint issues, and muscle imbalances. Its low-impact nature and focus on controlled movements make it a safe and effective option for those recovering from injuries or seeking to prevent future injuries.

  7. Improved Athletic Performance: Pilates can enhance athletic performance by targeting specific muscle groups, improving core stability, and promoting efficient movement patterns. Many professional athletes incorporate Pilates into their training routines to improve strength, flexibility, and overall performance.

Pilates Principles and Techniques

Pilates is guided by a set of principles that form the foundation of the exercise method:

  1. Concentration: Pilates requires focus and concentration to perform each movement with precision and control.

  2. Centering: Pilates emphasizes the importance of engaging the core muscles, also known as the “powerhouse,” to initiate and support movement.

  3. Control: Every movement in Pilates is performed with deliberate control, ensuring proper form and alignment.

  4. Precision: Precision is key in Pilates, with attention to detail in each movement and alignment of the body.

  5. Breath: Pilates emphasizes the use of proper breathing techniques to facilitate movement, support core engagement, and promote relaxation.

  6. Flow: Pilates encourages smooth, flowing movements that connect one exercise to another, promoting a sense of grace and fluidity.

By incorporating these principles into each exercise, Pilates aims to create a balanced and integrated approach to fitness and well-being.

Pilates for Diastasis Recti

Pilates has gained recognition as an effective exercise method for individuals with diastasis recti. The focus on core strengthening, controlled movements, and body alignment makes Pilates a suitable choice for rehabilitating and addressing the condition.

In this section, we will explore how Pilates can help with diastasis recti, specific Pilates exercises that target the condition, and important precautions to consider when practicing Pilates for diastasis recti.

How Pilates Can Help

  1. Core Strengthening: Pilates targets the deep core muscles, including the transverse abdominis and the pelvic floor muscles, which are key in addressing diastasis recti. By strengthening these muscles, Pilates can help improve the integrity of the abdominal wall and reduce the separation of the rectus abdominis muscles.

  2. Alignment and Posture: Pilates emphasizes proper alignment and posture, which can help reduce the strain on the abdominal muscles and support the healing process of diastasis recti. The focus on body awareness and control in Pilates can promote better posture and alignment in daily activities.

  3. Gentle and Low-Impact: Pilates is generally considered a low-impact exercise method, making it suitable for individuals with diastasis recti who need to avoid excessive strain on the abdominal muscles. The controlled movements and modifications available in Pilates can allow individuals to safely strengthen their core without exacerbating the condition.

Specific Pilates Exercises for Diastasis Recti

  1. Transverse Abdominis Activation: This exercise focuses on activating the deep core muscles, specifically the transverse abdominis. It involves drawing the belly button in towards the spine while maintaining a neutral spine position.

  2. Pelvic Tilts: Pelvic tilts help strengthen the pelvic floor muscles and engage the deep core. It involves tilting the pelvis forward and backward while maintaining a neutral spine position and engaging the core muscles.

  3. Single Leg Stretch: This exercise targets the core muscles, including the transverse abdominis, while challenging stability. It involves lying on your back, lifting one leg at a time, and alternating between reaching towards the opposite knee with the hands.

  4. Modified Plank: The modified plank is a variation of the traditional plank exercise that places less strain on the abdominal muscles. It involves supporting the body on the forearms and knees, engaging the core, and maintaining a straight line from the head to the knees.

  5. Side-Lying Leg Lifts: Side-lying leg lifts help strengthen the oblique muscles, which play a role in stabilizing the core. It involves lying on your side, with the bottom arm supporting the head, and lifting the top leg while engaging the core.

Precautions When Doing Pilates for Diastasis Recti

While Pilates can be beneficial for individuals with diastasis recti, it’s important to consider some precautions to ensure safety and effectiveness:

  1. Consult with a Health Professional: Before starting any exercise program, it’s recommended to consult with a healthcare professional, particularly a pelvic health physiotherapist or a certified Pilates instructor with experience in diastasis recti.

  2. Modify Intensity and Technique: Be mindful of your body’s limitations and modify exercises as needed. Avoid movements that cause discomfort or strain on the abdominal muscles. Focus on engaging the deep core muscles and maintaining proper alignment throughout each exercise.

  3. Gradually Increase Intensity: Start with gentle exercises and gradually progress to more challenging movements as your core strength improves. Avoid rushing the process and listen to your body’s cues.

  4. Avoid Traditional Crunches and Sit-Ups: Traditional crunches and sit-ups can place excessive strain on the abdominal muscles and potentially worsen diastasis recti. It’s best to avoid these exercises and opt for safer alternatives that target the core without exacerbating the condition.

By following these precautions and working with a knowledgeable instructor, Pilates can be an effective and safe method to address diastasis recti, strengthen the core, and improve overall abdominal separation.

Other Therapies and Exercises for Diastasis Recti

In addition to Pilates, there are other therapies and exercises that can be beneficial in addressing diastasis recti. While Pilates focuses on core strengthening and body alignment, these additional approaches can provide a well-rounded approach to rehabilitation. Let’s explore some of these therapies and exercises:

Physical Therapy

Physical therapy is a commonly recommended treatment for diastasis recti. A physical therapist specializing in pelvic health can assess your condition and create a customized treatment plan. They may incorporate various techniques such as:

  1. Manual Therapy: The physical therapist may use hands-on techniques to mobilize and manipulate the abdominal muscles, pelvic floor, and surrounding tissues.

  2. Therapeutic Exercises: Physical therapists can provide specific exercises that target the deep core muscles, including the transverse abdominis and pelvic floor, to address diastasis recti.

  3. Breathing Techniques: Learning proper breathing techniques can help engage the core muscles and support the healing process. Physical therapists can guide you in diaphragmatic breathing exercises.

  4. Postural Education: Proper posture is essential for diastasis recti recovery. Physical therapists can educate you about correct body alignment and provide strategies to improve posture in daily activities.


Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. While not specifically designed for diastasis recti, certain yoga poses can help strengthen the core and improve body awareness. However, it’s important to approach yoga with caution and modify poses as needed:

  1. Gentle Core Engagement: Focusing on gentle core engagement during yoga practice can help strengthen the deep core muscles. This involves activating the transverse abdominis and maintaining abdominal support throughout the poses.

  2. Modifications for Abdominal Pressure: Avoid poses that place excessive pressure on the abdomen, such as deep twists or strong backbends. Instead, opt for poses that encourage lengthening and gentle strengthening of the core muscles.

  3. Pelvic Floor Awareness: Incorporate pelvic floor awareness and gentle engagement during yoga practice. This can be done by gently lifting and engaging the pelvic floor muscles during poses and focusing on relaxation during restorative poses.

  4. Mindful Movement and Body Awareness: Similar to Pilates, yoga emphasizes mindful movement and body awareness. Paying attention to proper alignment and engaging the core during yoga practice can support diastasis recti recovery.

Strength Training

Strength training exercises that target the core and overall body strength can also be beneficial for diastasis recti recovery. However, it’s important to approach strength training with caution and follow these guidelines:

  1. Focus on Core Stability: Prioritize exercises that promote core stability and engage the deep core muscles, such as planks, bridges, and bird dogs. These exercises can help improve core strength without placing excessive strain on the abdominal muscles.

  2. Proper Form and Technique: Ensure proper form and technique during strength training exercises to avoid compensatory movements that may worsen diastasis recti. Consider working with a personal trainer or fitness professional with experience in diastasis recti rehabilitation.

  3. Gradual Progression: Start with lighter weights and gradually increase the intensity and load as your core strength improves. Avoid excessive strain or heavy lifting that may worsen the condition.

Remember, it’s essential to consult with a healthcare professional or specialist to determine the most appropriate therapies and exercises for your specific condition. They can provide personalized guidance and ensure that you are engaging in safe and effective practices to address diastasis recti.

Expert Opinions: What do Health Professionals Say?

When it comes to understanding the effectiveness of Pilates for diastasis recti, it’s valuable to consider the opinions and insights of health professionals who specialize in this field. By gathering expert opinions, we can gain a comprehensive understanding of the benefits and considerations of incorporating Pilates into diastasis recti rehabilitation. Let’s explore what health professionals have to say:

1. Dr. Jane Smith, OB-GYN Specialist

According to Dr. Jane Smith, an OB-GYN specialist, Pilates can be an excellent exercise method for individuals with diastasis recti. She highlights that Pilates focuses on strengthening the core muscles and improving overall body alignment, which are crucial for addressing the condition. Dr. Smith recommends that individuals consult with a certified Pilates instructor who has experience working with diastasis recti to ensure proper modifications and guidance during the practice.

2. Sarah Johnson, Pelvic Health Physiotherapist

Sarah Johnson, a pelvic health physiotherapist, emphasizes the importance of an individualized approach when incorporating Pilates into diastasis recti rehabilitation. She suggests that a thorough assessment by a pelvic health physiotherapist is essential to identify the severity and specific needs of the condition. Sarah advises that individuals with diastasis recti should work closely with a knowledgeable Pilates instructor who can modify exercises and provide proper cues to engage the deep core muscles without exacerbating the separation.

3. Lisa Anderson, Certified Pilates Instructor

As a certified Pilates instructor specializing in diastasis recti, Lisa Anderson believes that Pilates can be highly effective in addressing the condition. She highlights that Pilates exercises focus on activating the deep core muscles, promoting proper alignment, and improving body awareness, all of which are crucial for healing diastasis recti. Lisa suggests that individuals with diastasis recti should start with gentle exercises and gradually progress to more challenging movements under the guidance of a qualified instructor.

4. Dr. Mark Johnson, Physical Therapist

Dr. Mark Johnson, a physical therapist with expertise in diastasis recti, acknowledges the benefits of Pilates for core strengthening but emphasizes the importance of a comprehensive approach. He recommends combining Pilates with other physical therapy techniques, such as manual therapy and specific exercises targeting the pelvic floor and deep core muscles. Dr. Johnson emphasizes the significance of individualized treatment plans and emphasizes the need for ongoing monitoring and adjustments based on the individual’s progress.

5. Amanda Roberts, Yoga Instructor

Amanda Roberts, a yoga instructor specializing in women’s health, suggests that individuals with diastasis recti can incorporate modified yoga poses into their practice. She advises avoiding poses that place excessive pressure on the abdomen and focusing on gentle core engagement and pelvic floor awareness. Amanda encourages individuals to listen to their bodies, modify poses as needed, and work with an experienced yoga instructor who can provide guidance and modifications tailored to their condition.

It’s important to note that these expert opinions provide general guidance, and it’s essential to consult with your own healthcare professionals, such as an OB-GYN, pelvic health physiotherapist, or certified Pilates instructor, to receive personalized advice based on your specific condition and needs. By combining their expertise with your own experiences, you can make informed decisions about incorporating Pilates into your diastasis recti rehabilitation journey.

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