Postnatal Pilates Diastasis Recti - Effective Exercises for Recovery

Dec 22, 2023

Welcome to Hello Physio, your trusted source for health, medical, sports medicine, and physical therapy services in Singapore. We understand the importance of postnatal recovery and the challenges that women face during this period. In this article, we will explore the benefits of postnatal Pilates for diastasis recti recovery and provide you with effective exercises to help you regain core strength and restore functionality.

The Role of Postnatal Pilates in Diastasis Recti Recovery

Diastasis recti is a common condition that occurs during pregnancy and postpartum, where the abdominal muscles separate due to the expanding uterus. This separation can lead to various issues, such as weakened core muscles, back pain, and difficulty in daily activities. Postnatal Pilates, specifically tailored for diastasis recti recovery, has shown promising results in improving abdominal strength and reducing symptoms associated with this condition.

Benefits of Postnatal Pilates for Diastasis Recti

1. Strengthening the Core Muscles: Postnatal Pilates focuses on rebuilding core strength, which includes the abdominal, pelvic floor, and back muscles. By targeting these specific muscle groups, Pilates exercises help close the gap in diastasis recti and restore proper core activation.

2. Improved posture and alignment: Pregnancy and childbirth can often cause postural imbalances and misalignment. Postnatal Pilates promotes correct posture and alignment, which alleviates strain on the back and supports overall spinal health.

3. Enhanced flexibility and mobility: Gentle stretching exercises incorporated in postnatal Pilates enhance flexibility and improve joint mobility, which may have been affected during pregnancy and postpartum. Increased flexibility aids in better movement and reduces the risk of muscle imbalances.

4. Restored functionality and confidence: Diastasis recti can significantly impact daily activities, such as lifting, bending, or even simple tasks like carrying your baby. By strengthening the core and improving overall body function, postnatal Pilates helps restore functionality and boosts your confidence in performing these activities with ease.

Effective Postnatal Pilates Exercises for Diastasis Recti

1. Pelvic Tilts: Lay on your back with knees bent and feet flat on the floor. Inhale deeply, and as you exhale, engage your pelvic floor muscles and gently tilt your pelvis towards your belly button. Hold for a few seconds, then release. Repeat 10-12 times.

2. Leg Slides: Begin in the same position as pelvic tilts. While engaging your core, slowly slide one leg out and then bring it back to the starting position. Alternate legs and repeat for 10-12 repetitions on each side.

3. Standing Pilates Abdominal Curls: Stand with your feet hip-width apart, knees slightly bent. Place your hands on your thighs. As you exhale, draw your belly button in towards your spine and roll your upper body forward, rounding your back. Inhale as you return to the starting position. Repeat 8-10 times.

4. Modified Plank: Begin in a plank position with forearms and toes on the ground. Keep your body in a straight line from head to heels, engaging your core and pelvic floor. Hold for 30 seconds to 1 minute, gradually increasing the duration as you get stronger.

5. Squat with Resistance Band: Stand with your feet hip-width apart, holding a resistance band under tension. Lower into a squat position, keeping your knees behind your toes and your core engaged. Return to the starting position and repeat for 10-12 repetitions.


Hello Physio is committed to assisting postnatal women in their journey towards recovery. Our postnatal Pilates program is designed specifically to target diastasis recti and provide effective exercises for rebuilding core strength and restoring functionality. Incorporating postnatal Pilates into your routine can help you regain confidence, improve posture, and alleviate symptoms associated with diastasis recti. Contact Hello Physio today to learn more about our services and start your postnatal recovery journey!

postnatal pilates diastasis recti