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.

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

• Z

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!