Following pregnancy a lot of women can experience Diastasis Recti read on to discover more and how Pilates can help.
Diastasis Recti is a condition where the abdominal muscles separate during pregnancy or due to excessive abdominal pressure. Pilates exercises can be effective in strengthening the deep core muscles, including the transverse abdominis, which can help bring the separated muscles back together.
Pilates exercises that focus on engaging the deep core muscles, such as pelvic floor exercises, transverse abdominis activation, and gentle abdominal exercises, can help improve the condition. These exercises help to strengthen the muscles around the abdomen, providing support and stability to the area.
There are several Pilates exercises that can be beneficial for improving Diastasis Recti. Here are a few examples:
1. Transverse Abdominis Activation:
This exercise focuses on engaging the deep core muscles, including the transverse abdominis. Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen. Take a deep breath in, and as you exhale, gently draw your belly button towards your spine, engaging the deep core muscles. Hold for a few seconds and release. Repeat this exercise several times.
2. Pelvic Tilts:
3. Plank:
4. Side-Lying Leg Lifts:
Remember to start with gentle movements and gradually increase the intensity as your strength improves. Feel free to contact me if you have any questions. The benefits of my Define Pilates classes at Studio 21 are the limited number of clients per class. This allows time to focus my attention on correcting form and supporting clients with Diastasis Recti.
It is important to note that individuals with Diastasis Recti should consult with a qualified Pilates instructor or a healthcare professional who specializes in postpartum recovery to ensure they are performing the exercises correctly and safely. They can provide modifications and specific exercises tailored to the individual's needs and level of recovery.
