How Pilates Can Heal Diastasis Recti in Postpartum Recovery
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As a mom of three energetic boys, I know firsthand how childbirth transforms your body—sometimes in ways you hadn’t anticipated. One common but often overlooked issue is diastasis recti, a separation of the abdominal muscles that can occur during pregnancy. For me, healing from this condition has been a journey of patience, gentle movement, and the right exercises—especially Pilates.
What Is Diastasis Recti?
Diastasis recti happens when the linea alba, the fibrous tissue running down the middle of your abdomen, stretches and creates a gap. This can lead to a protruding belly, back pain, and a feeling of weakness or instability in the core. Many women experience this postpartum, but with the right approach, it’s completely treatable.
Why Pilates?
I found that Pilates is specifically beneficial for healing diastasis recti because it’s focused on core strength, stability, and controlled movements. Unlike typical ab exercises that can sometimes worsen the condition, Pilates emphasizes deep engagement of the transverse abdominis—the body’s natural corset—which helps bring those separated muscles back together.
My Personal Experience
After my third pregnancy, I was eager to regain my core strength, but I was cautious—not all exercises are safe for diastasis recti. I started with beginner Pilates routines tailored for postpartum women, paying close attention to avoiding any movements that put pressure on my core. With consistent practice, I noticed my abdomen tightening, my posture improving, and most importantly, my separation decreasing.
Getting Started with Pilates
Here are some key tips I recommend:
- Focus on proper breathing: Engaging your core on each inhale and exhale helps activate the transverse abdominis.
- Avoid crunches and full sit-ups: These can increase intra-abdominal pressure.
- Incorporate pelvic tilts and gentle core engagements: These are safe and effective for healing.
Check out the below workout video: Diastasis Recti Pilates
Recommended Products to Support Your Journey
To optimize your Pilates practice and support healing, here are some Amazon favorites I’ve used and recommend:
- Pilates Mat
A good quality mat provides cushioning and stability.
Amazon Basics 1/2 Inch Extra Thick Exercise Yoga Mat
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- Pelvic Floor and Core Exercise Balls
These help engage your core implicitly during exercises.
KEEP Pilates Small Exercise Ball Anti-Burst
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- Postpartum Support Belt
Wearing a supportive belt can help stabilize your core during workouts.
Simple Postpartum Support Belt
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- Instructional Pilates Books or Online Programs
Guided routines tailored for postpartum recovery make a difference.
Wall Pilates Workouts For Women
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Final Thoughts
Healing diastasis recti isn’t about rushing back into strenuous workouts—it’s about gentle, consistent effort and listening to your body. Pilates offers a safe, effective pathway to restore your core strength and confidence. As a busy mom of three, I can attest that investing time in your postpartum recovery is worth it.
Remember to consult with your healthcare provider before starting any new exercise routine, especially postpartum. With patience and dedication, you’ll see progress—and maybe even enjoy discovering a new movement practice along the way!