4 PILATES EXERCISES TO HEAL DIASTASIS RECTI

Many women struggle with Diastasis Recti, a separation of the abdominal muscles that commonly occurs during pregnancy.   This separation frequently leads to back pain, core weakness, leaking and difficulty with your usual activities. To establish a functional core and close the separation between your abdominal muscles, women should focus on building strength in the deeper layer of core muscles: the transverse abdominis and the pelvic floor muscles.  This inner layer of muscles provides the support and stability necessary for your body to heal.

Here are 4 Pilates exercises that are safe and effective for healing Diastasis Recti.  They target your pelvic floor muscles and lower abdominal muscles (inner core) to rebuild strength and function after pregnancy.  

BRIDGE + ARM PRESS - 10 reps

Gently squeeze the Pilates mini-ball to feel a light zip up through your inner thighs and inner core as you press your arms down and lift your hips up into a bridge.

SINGLE KNEE FALL OUT - 10 reps

Keeping your pelvis still, inhale to drop one knee out to side.  Exhale to lift your knee back up using your inner thigh and inner core muscles.

ARM ARC WITH INNER THIGH SQUEEZE - 10 reps

Keep a gentle inner thigh squeeze on the Pilates mini-ball. Inhale to reach your arms overhead.  Exhale to engage deep abdominals and pull arms back down.  Keep your ribs and tailbone on the mat.

ALL FOURS ARM + LEG REACH - 10 reps

Inhale to stretch your arm and leg straight.  Exhale to pull back in from your inner core.  Focus on keeping your pelvis still by pulling your deep abdominals in towards your spine.

Click here to watch videos of these exercises.

Practice them slowly while breathing deeply.  Concentrate on engaging these deeper core muscles without bulging of your abdomen, holding your breathe, or bearing down into your pelvic floor.  You should feel supported, stable and strong when you’re done!

Interested in a personalized Pilates program to heal Diastasis Recti? Reach out and let’s talk!

Amy DiRuzzo is a Doctor of Physical Therapy and Nationally Certified Pilates Teacher with more than 15 years of experience in women’s health.  She helps mothers build deep, inner core strength the right way.  If you have experienced a C section, Diastasis Recti, back pain, pelvic floor dysfunction or just generalized core weakness, her workouts are perfect to help you safely regain strength and confidence in your body, allowing you to return to the adventures you love.

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