6 Things You Should Know About Diastasis Recti and How the Pilates Method Can Help

Understanding what happens to your body after pregnancy is the first step to healing it with love and awareness.

No one tells you clearly enough, but the post-pregnancy body is never quite the same... and there's absolutely nothing wrong with that. Sometimes, what changes also teaches.

One of the most common transformations — which many women only discover after childbirth — is diastasis recti: a natural separation of the abdominal muscles that occurs when the body creates space for life. It happens to more than half of postpartum women, yet few know what it is or how to address it.

The good news: it's not something to fear, and the Pilates method can be your best ally in recovery.

1. Understanding Diastasis is Understanding Your Own Process

During pregnancy, the body makes room: the abdomen expands, the skin stretches, organs shift, and the abdominal muscles — especially the rectus abdominis ("six-pack" muscles) — separate. Between them lies the linea alba, a connective tissue that can become weakened when overstretched, causing that visible separation or the "pooch" that sometimes appears in the center of the abdomen.

It is not a body failure. It is simply a consequence of the miracle of creating life.

2. If You Plan to Get Pregnant, Avoid Classic Crunches

It might sound contradictory, but doing a lot of crunches before pregnancy can actually increase the risk of diastasis. When the rectus muscles are too tight, the surrounding tissues lose elasticity and are more easily torn when the abdomen expands. Instead, focus your energy on strengthening the transversus abdominis — that deep layer that acts like a natural corset and protects your back and pelvis.

3. Prenatal Pilates Can Help Prevent It

Prenatal Pilates is not about "sculpting" the abdomen, but rather teaching the body to support itself from the inside out. As the belly grows, the exercises adapt: forward flexion or long planks are avoided, and priority is given to movements that gently strengthen the transversus abdominis. This type of work improves posture, supports the lower back, and prepares the body for labor. Moving consciously during pregnancy is a form of care, not just physical, but emotional too.

4. Diastasis Isn't Always Noticeable, But It's Easily Evaluated

Many women don't realize they have it until a specialized instructor or doctor detects it. It can be identified with a simple test: while lying on your back, gently press on your abdomen, just above the belly button. If your fingers sink in and you feel a small "trench" or gap, it's a sign of separation. Don't worry. In most cases, it is neither serious nor requires surgery. The body simply needs to be supported with the right exercises and given time to regenerate.

5. Pilates is a Great Postpartum Recovery Tool

The Pilates method can help you reconnect with your center, strengthen the transversus abdominis, and close that separation naturally. Working on breathing, posture, and pelvic stability not only aids recovery but also boosts energy and reconnects you with your body after childbirth.

Gentle exercises like seated strap pulls on the long box, kneeling mermaid, footwork on the reformer, or mini swan are ideal for starting the journey back to inner strength. It’s not about "getting your old body back," but about building a new, more conscious version of yourself.

6.  Avoid Movements That Generate Abdominal Pressure

Until your abdomen has healed, avoid exercises that increase internal pressure: planks, traditional crunches, forward flexion, or jumping. It is also advisable not to lift heavy objects or strain your back during this time.

Once your transversus abdominis is stronger, you can gradually resume these activities, without risk or pain.

Your Body Knows How to Heal

The body has memory. It knows how to return to balance when you support it with patience and conscious movement. If you've recently become a mother or are in the process of postpartum recovery, approaching the Pilates method can help you reconnect with your strength, breathe calmly, and rediscover the power of moving from your core.

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