Recovering from pregnancy can be an overwhelming process—especially when your body doesn’t feel quite like your own anymore. If your abdomen feels weak, unstable, or looks like it’s still in pregnancy mode, you may be dealing with a condition called diastasis recti.
Thankfully, Clinical Pilates offers a safe and effective way to recover. Backed by research and used by physiotherapists around the world, this targeted form of movement therapy can help rebuild your core, close the gap in your abdominal muscles, and get you feeling strong again.
Anatomically, diastasis recti occurs when the rectus abdominis muscle (the “six-pack” muscle) separates along its center line, the linea alba. This band of connective tissue stretches naturally during pregnancy to make room for the growing baby. But sometimes it stretches too far and thins out, creating a gap between the left and right sides of the muscle.
This condition affects up to 60% of pregnant people and is most common in the postpartum period. It can present with a range of symptoms, including:
Although diastasis recti itself isn’t painful, it can affect daily function and quality of life. While the condition often improves on its own within six months postpartum, around 40% of people continue to experience symptoms beyond that timeframe.
Clinical Pilates is a specialized form of therapeutic movement designed to rebuild strength, coordination, and alignment—with a strong focus on core activation. For those recovering from diastasis recti, this approach offers several key benefits:
A personalized Clinical Pilates program will typically include exercises that target six key elements:
Though it might seem like only one of these directly addresses the core, the interconnectedness of these systems is what makes Clinical Pilates so powerful. When your body is properly aligned and moving as a unit, your core can finally begin to function as it should.
Studies have shown that Clinical Pilates can help reduce the width of abdominal separation, improve endurance in abdominal muscles, and reduce the waist circumference associated with diastasis recti.
If you’re still experiencing symptoms of diastasis recti more than six months postpartum, or you want to proactively strengthen your body in preparation for pregnancy, Clinical Pilates is a safe and effective solution.
Working with a trained Clinical Pilates practitioner ensures you receive a program tailored to your specific needs, goals, and stage of recovery. It’s not just about looking like your old self again—it’s about restoring strength, function, and confidence.
As a parent, I know firsthand the challenges of postpartum recovery. Clinical Pilates changed my life by giving me back my strength and sense of control over my body.
You deserve to feel strong, capable, and supported as you heal. Book your initial assessment today, and let’s work together to get you back to moving and feeling your best.
