TL;DR:
- Postpartum Pilates can help heal diastasis recti (abdominal separation) by focusing on deep core engagement and safe movements.
- Avoid high-impact exercises and crunches initially; focus on gentle exercises like pelvic tilts, toe taps, side bending, spine rotation and heel slides.
- Get medical clearance before starting postpartum Pilates, typically around 6 weeks after birth.
- Pilates offers benefits like strengthening the core, improving posture, reducing back pain, and providing a low-impact recovery option for new moms.
Welcoming a new baby is an incredible experience, but it also brings major changes to your body. If you’re facing core weakness, poor posture, or diastasis recti, you’re not alone. Many new moms deal with this common abdominal separation, and yes, healing is possible, especially through postpartum Pilates.
Diastasis Recti and Why It Happens
Diastasis recti is the separation of the abdominal muscles along the midline, often caused by the pressure of a growing belly during pregnancy. As the uterus expands, it stretches the connective tissue between the “six-pack” muscles, which can weaken your core and affect your posture and stability.
It’s common in the third trimester and doesn’t always go away on its own. Many moms notice a soft bulge in the belly, low back pain, or difficulty engaging their core after birth.
Carrying multiples, having a smaller frame, or going through multiple pregnancies can increase the risk, but the condition is treatable.
Is Pilates Good for Postpartum?
Rather than high-impact moves or crunches (which can make things worse), Pilates focuses on deep pelvic floor engagement, breath control, and safe movement.
The main benefits include:
- Strengthening the transverse abdominis to help close the abdominal gap.
- Improving posture and alignment affected by pregnancy.
- Reducing back pain by supporting the spine.
- Enhancing mind-body connection for better form and awareness.
- Offering low-impact recovery, ideal for both vaginal and C-section births.
Pilates for postpartum healing isn’t about bouncing back quickly; It’s about rebuilding a strong, stable foundation at your own pace.
When to Start Pilates After Birth
Before starting Pilates after giving birth, it’s important to wait until your doctor gives the green light, which is usually around six weeks postpartum.
If you had a vaginal birth, gentle core activation and breathwork may feel safe within the first few days or weeks.
For those recovering from a C-section, you’ll likely need to wait at least 12 weeks, allowing time for the incision to heal before beginning Pilates after a C-section.
Pilates Exercises That Support Healing
Here are a few beginner-friendly Pilates exercises to support healing from diastasis recti:
Pelvic Tilts
Gently rocks the pelvis to engage the lower abdominals and support spinal alignment.
Toe Taps
While lying on your back with knees bent, slowly lower one foot at a time to the floor, keeping your core gently engaged throughout.
Heel Slides
Start with both knees bent. Slide one heel out along the floor, then return, maintaining core control.
Avoid crunches, sit-ups, and twisting movements until your abdominal separation has improved, as these can worsen the gap.
Tips for Practicing Postpartum Pilates Safely
So, is Pilate safe for diastasis recti? Yes, especially when done correctly. The key is to focus on gentle, core-stabilizing exercises that avoid strain on the abdominal wall.
Here are a few tips to keep in mind:
Get Medical Clearance First
Always check with your healthcare provider before starting Pilates after birth or especially Pilates after a C-section.
Start Slow and Stay Consistent
Begin with gentle core engagement and breathwork. Even a few minutes a day can make a difference.
Focus on Form, Not Intensity
Good alignment and core control matter more than reps or speed. Think quality over quantity.
Ready to Begin Your Postpartum Pilates Journey?
Your body has been through a lot, and it deserves care, patience, and support. Whether you’re navigating diastasis recti or simply looking to feel stronger and more connected, guided movement can make all the difference.
Take the next step and learn more about our private Pilates sessions at ProPilates, where we tailor each session to your unique postpartum needs and recovery goals.
