Pilates, Pregnancy & Diastasis Recti

Pregnancy and childbirth bring incredible changes to the body — and the abdominal wall is one of the areas most affected. At ReAlign Pilates, we take a supportive, informed, and personalised approach to helping you reconnect with your core, restore alignment, and move with confidence again.

 

Whether you are currently pregnant, newly postpartum, or preparing your body for pregnancy in the future, Pilates can play a powerful role in supporting your recovery and long-term wellbeing.

 

 

Understanding Diastasis Recti

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What is the rectus abdominis?

The abdominal wall is made up of four layers of muscle. The most superficial layer is the rectus abdominis — the muscle that runs from the base of the ribcage to the pubic bone. The left and right sides of this muscle are joined at the centre by a band of connective tissue called the linea alba.

 

What is diastasis recti?

During pregnancy, as the baby grows, the abdominal wall must lengthen and adapt. Pregnancy hormones soften the connective tissue, allowing the linea alba to stretch. When this tissue becomes thinned or weakened, the two sides of the rectus abdominis can separate — this is known as diastasis recti.

 

This is a very common and normal adaptation of pregnancy, affecting up to 70 % of pregnant women, but it does require the right care and retraining after birth.  Closely spaced pregnancies and giving birth to multiples (twins/triplets) significantly increases the risk of developing long term diastasis recti. 

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Recovery After Pregnancy

 

A mild separation may naturally improve within 4–8 weeks postpartum. Larger or more persistent separations can take 6–12 months to recover and benefit greatly from guided, specialist support. Without appropriate retraining, diastasis recti may contribute to ongoing issues such as:

 

• Lower back or pelvic pain

• Pelvic floor dysfunction or incontinence

• Reduced core strength and stability

• Postural changes and fatigue

 

At ReAlign Pilates, our classically trained instructors work with you at your stage, respecting the healing process and gradually rebuilding strength from the inside out.

 

 

Who Is More at Risk?

 

Some factors that may increase the likelihood of diastasis recti include:

 

• Twin or multiple pregnancies

• Larger babies

• Petite frame

• Poor posture or habitual rib flare

• Weak or poorly coordinated abdominal muscles

• Previous abdominal separation

• Closely spaced pregnancies

• Genetics or significant weight fluctuations

 

 

Rib Flare, Posture & Realignment After Birth

 

After pregnancy, it’s common for the ribcage to remain lifted or flared, especially if breathing patterns and posture haven’t been retrained. Rib flare changes how the abdominal muscles function and can place ongoing strain on the linea alba.

 

A key part of our work at ReAlign Pilates is helping clients:

 

• Reconnect to their breath

• Restore the relationship between the ribs, pelvis, and spine

• Learn how to “stack” the ribcage over the pelvis

• Re-establish deep core support before progressing to stronger movements

 

This realignment is essential not just for healing diastasis recti, but for moving well in daily life.

 

 

Caring for Your Body During Recovery

 

To protect healing abdominal tissue, it’s important to avoid movements that cause doming or bulging through the midline, particularly in early recovery:

 

• Avoid sit-ups, crunches, or aggressive abdominal work

• Be mindful with heavy lifting and carrying

• Support digestion with adequate hydration and a fibre-rich diet

• Manage persistent coughing where possible

• When getting in and out of bed, roll onto your side and use your arms for support, gently engaging your core beforehand

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How Pilates Can Help — Before, During & After Pregnancy

 

During pregnancy

Pilates helps maintain strength, posture, breath awareness, and body confidence while adapting safely to your changing body.

 

After pregnancy

Our sessions focus on:

 

• Gentle re-engagement of the deep abdominal muscles

• Breath-led core connection

• Pelvic stability and spinal support

• Gradual, intelligent strengthening without strain

 

Before pregnancy

Consistent Pilates practice before pregnancy can:

 

• Improve abdominal strength and coordination

• Enhance posture and breathing mechanics

• Support optimal rib and pelvic alignment

• Reduce excessive strain on the linea alba during pregnancy

 

In many cases, a well-conditioned and well-coordinated core can reduce the severity of diastasis recti and support a smoother recovery postpartum.

 

 

Your Next Steps at ReAlign Pilates

 

Your Pilates programme will always be tailored to you — meeting you exactly where you are and progressing at a pace that supports healing, strength, and confidence. With small class sizes and expert guidance, you’ll learn how to move safely, reconnect with your body, and realign from the inside out.

 

If you’re pregnant, postpartum, or planning ahead, we’re here to support you every step of the way.

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