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Pilates Exercises for Diastasis Recti

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.

Here are a few to get you started:


  • Breathing With Yoga Strap
  • Side Balance


Spine Corrector
  • Bridging


  • Kneeling Abdominal Series
  • Footwork with Balanced Body Arc on the Reformer: to elevate torso and loads abdominal wall


Trapeze Table
  • The Z


Ladder Barrel
  • Short Box Series


  • Side Balance

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

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