Pilates Exercises for Diastasis Recti

class planning Jul 15, 2019

Diastasis Recti is a separation between the right and left halves of the rectus abdominals (the 6-pack) and a thinning and separating of the connective tissue in between. This can create a "pooch" effect and reduced strength in the trunk.

This condition is very common among postnatal women, but men and even newborns can have it, too.

The good news is that most cases can be improved by following some specific training guidelines. To close Diastasis Recti, it's important to create balanced action of all the abdominal muscles. Pilates offers many exercises that can do just that.

When designing a program for you(r student) always take other individual restrictions into account.

Mat

Pelvic Rocking
Breathing With Yoga Strap
Bridging
Side Balance
Dead Bugs
Toe Taps
Butterflies
Side Plank
Mermaid
The Z/Thigh Stretch

Spine Corrector

Bridging

Reformer

Bridging
Short Box Series
Mermaid
Supine Abdominal Series
Footwork with Balanced Body Arc on the Reformer: to elevate torso and loads abdominal wall

Chair

Mermaid
Side Balance

Ladder Barrel

Short Box Series

Trapeze Table / Tower

To see a description of how to test for Diastasis Recti, and detailed recommendations, check out the Pilates Protocols chapter of the Pilates Encyclopedia. You'll even get videos and detailed instructions for each exercise!