The Benefits of Postnatal Pilates for Diastasis Recti

Nov 15, 2023


Welcome to Hello Physio SG, your trusted source for health, sports medicine, and physical therapy in Singapore. In this article, we will discuss the incredible benefits of postnatal pilates for the treatment and prevention of diastasis recti. If you're a new mom looking to regain your core strength and address any abdominal separation caused by pregnancy, postnatal pilates could be the answer you've been seeking.

Understanding Diastasis Recti

Diastasis recti, also known as abdominal separation, is a common condition that occurs during pregnancy. It happens when the rectus abdominis muscles separate due to the expanding uterus and the stretching of the abdominal wall. While it may resolve on its own for some women, others may experience persistent separation, leading to weakened core muscles, back pain, and postural issues.

The Role of Postnatal Pilates

Postnatal pilates is a specialized form of exercise that focuses on rebuilding core strength and stability. It combines gentle movements, targeted exercises, and controlled breathing techniques to restore muscle balance, align the spine, and close the gap caused by diastasis recti. Unlike traditional abdominal exercises, postnatal pilates places a strong emphasis on activating the deep abdominal muscles, including the pelvic floor and transverse abdominis.

The Benefits of Postnatal Pilates for Diastasis Recti:

1. Strengthening of Deep Abdominal Muscles

Postnatal pilates targets the deep abdominal muscles, including the transverse abdominis, which acts as a natural corset to support the organs, stabilize the spine, and close the gap between rectus abdominis muscles. By strengthening these muscles, postnatal pilates effectively promotes healing and helps the abdominal muscles regain their pre-pregnancy strength.

2. Improved Core Stability

Proper core stability is crucial for overall strength, balance, and functional movements. Postnatal pilates focuses on reestablishing core stability by strengthening the deep muscles of the abdomen, pelvic floor, and back. A stable core not only helps in preventing further abdominal separation but also enhances posture and reduces the risk of back pain.

3. Enhanced Pelvic Floor Function

During pregnancy and childbirth, the pelvic floor muscles undergo significant stress and strain. Postnatal pilates incorporates specific exercises to target the pelvic floor, helping to restore its strength and integrity. Strengthening the pelvic floor muscles can improve bladder control, enhance sexual function, and prevent conditions such as stress urinary incontinence.

4. Restoration of Posture

Poor posture is a common concern for many new moms, especially as they adjust to breastfeeding, carrying their babies, and general fatigue. Postnatal pilates addresses postural imbalances by improving muscle tone, alignment, and overall body awareness. By restoring optimal posture, new moms can alleviate strain on the back and neck, reducing the risk of chronic pain and discomfort.

5. Increased Energy and Well-Being

Regular exercise, such as postnatal pilates, stimulates endorphin release, promoting a sense of well-being and increased energy levels. As a new mom, staying active and engaging in physical activity can have a positive impact on your mental health, self-esteem, and overall happiness. Postnatal pilates provides a safe and supportive environment to nurture your body and ease the transition into motherhood.

Tips for Starting Postnatal Pilates

If you're considering postnatal pilates to treat diastasis recti, it's important to keep the following tips in mind:

  • Consult with a qualified and experienced postnatal pilates instructor who understands the specific needs of new moms.
  • Ensure you have your doctor's approval before starting any exercise program, particularly if you had a complicated childbirth or pelvic floor issues.
  • Start with gentle exercises and gradually increase the intensity as your body allows.
  • Listen to your body and modify exercises if needed. Avoid any movements that cause pain or discomfort.
  • Consistency is key! Commit to regular postnatal pilates sessions to reap the full benefits.


Postnatal pilates is an excellent choice for new moms seeking to heal and strengthen their bodies after pregnancy. This specialized form of exercise effectively targets diastasis recti, improves core stability, enhances pelvic floor function, restores posture, and boosts overall well-being. If you're ready to embark on your postnatal fitness journey, Hello Physio SG is here to support and guide you every step of the way. Contact us today to schedule your first postnatal pilates session and take the first step towards a healthier, stronger you.

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