Boost Your Postnatal Recovery with Pilates for Diastasis Recti

Dec 4, 2023

Hello and welcome to Hello Physio, your go-to resource for all things related to health, sports medicine, and physical therapy in Singapore. In this article, we will explore the benefits of postnatal pilates for diastasis recti, a common concern among new mothers. Our team of experts at Hello Physio is dedicated to helping you achieve a full and speedy recovery, so let's dive right in!

Understanding Diastasis Recti

Diastasis recti is a condition that occurs when the abdominal muscles separate during pregnancy, causing a gap or bulge in the midsection. This separation is a natural response to accommodate the growing baby but can lead to various postpartum issues such as lower back pain, pelvic floor dysfunction, and a weakened core. Thankfully, postnatal pilates can play a significant role in addressing these concerns.

The Benefits of Postnatal Pilates

Postnatal pilates is a specialized form of exercise that focuses on returning the body to its pre-pregnancy state, specifically targeting the muscles affected by diastasis recti. Here are some notable benefits of incorporating postnatal pilates into your recovery routine:

1. Core Strengthening

Postnatal pilates places a strong emphasis on strengthening the deep core muscles, including the transverse abdominis and pelvic floor muscles. These muscles play a crucial role in providing stability and supporting the spine. By engaging in regular pilates sessions, you can gradually strengthen your core and close the gap caused by diastasis recti, leading to improved posture and reduced back pain.

2. Diaphragmatic Breathing

Proper breathing techniques are essential to restore the natural alignment of the abdominal muscles and pelvic floor. Postnatal pilates emphasizes diaphragmatic breathing, which involves deep inhalation and exhalation through the diaphragm, encouraging proper engagement of the core muscles. This technique not only aids in closing the gap but also improves overall respiratory function and reduces stress.

3. Posture Correction

Diastasis recti can cause postural abnormalities, leading to discomfort and imbalances throughout the body. Postnatal pilates exercises target the deep core muscles responsible for maintaining proper alignment, helping to correct postural issues and support overall stability. By improving your posture, you can alleviate strain on the spine and joints, enhancing your overall well-being.

Getting Started with Postnatal Pilates

If you're considering postnatal pilates as part of your recovery journey, it's crucial to seek guidance from qualified professionals. At Hello Physio, our experienced team of physical therapists and pilates instructors specialize in postnatal care and are equipped to provide tailored programs to address your unique needs.

During your initial consultation, our experts will assess your diastasis recti and create a personalized plan that focuses on progressive exercises to gradually close the gap and restore your core strength. Sessions may include a combination of mat exercises, resistance training, and the use of specialized equipment such as the reformer and stability ball.

The Importance of Gradual Progression

It's essential to note that gentle and progressive exercises are key when addressing diastasis recti. Rushing into intense workouts or using incorrect techniques can potentially worsen the condition. Our team at Hello Physio understands this and will guide you through a carefully tailored program that ensures safe and effective results.

Listen to Your Body

Throughout your postnatal pilates journey, it's crucial to listen to your body and prioritize self-care. Every individual's recovery timeline is unique, so be patient and allow yourself time to heal. Our team is here to provide ongoing support, answer your questions, and make any necessary adjustments to your program based on your progress.


In conclusion, postnatal pilates is a highly effective method for recovering from diastasis recti and restoring core strength. By focusing on core strengthening, diaphragmatic breathing, and posture correction, you can experience improved well-being and long-term benefits for your overall health. Remember, seeking guidance from trusted professionals like the team at Hello Physio is essential to ensure a safe and optimal recovery.

Invest in your postnatal recovery by incorporating postnatal pilates into your routine today. Contact Hello Physio at to book an appointment and embark on your journey towards a stronger, healthier you. Take the first step towards reclaiming your post-pregnancy confidence and vitality!

postnatal pilates diastasis recti