Ana Carvalho
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- , Female Health, Injuries
Yes, Reformer Pilates is one of the most effective ways to recover from diastasis recti. The springs let you adjust the load to your stage of healing, so you can rebuild core strength without straining the healing tissue. Below, we explain how diastasis recti works, which exercises help, which to avoid, and how we approach it at our Tufnell Park studio.
Diastasis recti is the widening of the inter-recti distance (IRD): the distance between the right and left side of rectus abdominis. Diastasis Recti is a natural part of pregnancy – with the stretch accommodating the space needed for the growing foetus. In the months after the delivery the gap will slowly close. In ~33% of women this process is compromised over the first 12 months, and depending on the degree of separation they may be diagnosed with mild, moderate or severe diastasis recti. Reformer Pilates for diastasis recti can significantly accelerate the recovery for mothers in Highgate and Kentish Town.
1 Understanding Diastasis Recti in Pregnancy
Experts use different measurements to classify diastasis recti. A common reference used is:
• Normal (no diastasis recti): less than 2 finger widths (roughly 4 cm)
• Mild: 2-3 finger breadths
• Moderate: 3-4 finger widths
• Severe: 4+ finger breadths
For many women diastasis recti resolves on its own. In our experience however the sooner a woman deals with it the better as she will feel confident to move and exercise afterwards. Traditionally the focus of diastasis recti protocols has been to close the gap (IRD). Based on the ultrasound research however from physiotherapist Diane Lee and Paul Hodges the focus should be more on increasing the tension of linea alba and less on the gap.
In our private sessions near Archway, we assess more than just the gap; we look at the tension of the linea alba and how you manage intra-abdominal pressure during daily tasks.
2 Move safely with diastasis recti
2.1 Debunking myths about exercising with diastasis recti
Myth 1: “Only the deep core (transversus abdominis) needs training.”
The transversus abdominis matters because it helps create tension through the linea alba. But the rectus abdominis and obliques shape how the midline behaves too. A good programme trains all the layers together.
Myth 2: “The gap is the problem.”
The width of the gap matters less than how well the linea alba holds tension. A narrower gap over soft, unsupported tissue can work worse than a slightly wider one that is firm. That’s why we assess tension as well as width.
Myth 3: “Diastasis recti always comes with pelvic floor problems.”
Research hasn’t shown a consistent link. Many women with diastasis recti have no pelvic floor symptoms. If you do have symptoms, such as leaking or heaviness, address them alongside your core work.
2.2 Safe vs. harmful exercises for diastasis recti
Most exercises can be done safely with diastasis recti, provided they cause no pain, the gap does not widen by more than about 20%, and you see no doming or bulging along the midline.
This comes as a surprise to some students who expect every repetition to help them close their gap. As pointed already though, the tension of the linea alba is as important as the gap. For that reason exercises that may not close the gap can still contribute to a faster recovery.
2.3 How to adapt exercises, to avoid further separation
If an exercise causes pain you can try the following modifications:
• Shorten the range of motion
• Reduce the reps
• change the angle
• Lighten the load
3 Reformer Pilates exercises for Diastasis recti
3.1 Benefits of reformer pilates for Diastasis Recti recovery
Pilates, and Reformer Pilates in particular, is one of the best ways to tighten the core without adding extra inches around the waistline. What many people don’t know is that there are different exercises in pilates to target different layers of the abdomen. This can be extremely helpful for those with diastasis recti, as the gap may be in the upper, middle or lower abdominals. Equally important, a Pilates instructor can identify weakness in the Transversus Abdominis, Obliques, or Rectus Abdominis and adjust the protocol accordingly.
3.2 Reformer vs Mat Pilates for Diastasis Recti
Both Mat and Reformer Pilates can benefit those with abdominal separation. On the reformer machine you can perform all the mat exercises while the use of springs and straps can make the exercises easier or harder if needed.
In our experience, the Reformer is the most effective way to train the core with diastasis recti, because the load can be adjusted precisely as you heal.
3.3 Should you focus on pelvic floor control and breathing?
The pelvic floor works synergistically with the abdominals so practically it is impossible to train one without the other. If you experience problems in the pelvic floor (ie. Incontinence, prolapse) additional pelvic floor exercises will be needed.
Learning how to control your breathing can be very useful when it comes to core exercises. There are a few different breathing techniques which can help, but priority needs to be on recruiting the core muscles and not manipulating the breath.
3.4 Stretches and mobility exercises for diastasis recti
Diastasis recti can benefit from flexibility work in the lower back, hip flexors, glutes, hamstrings and even the shoulders! The mobility work however needs to be accompanied by strength work as “loose” joints can increase the demands in the core and aggravate any pre-existing problems in the area.
3.5 Best exercises for diastasis recti
A rehab program for diastasis recti can be organised in 3 stages. Each stage will progressively involve more complex exercises, integrating muscles other than the abdominals.
In the early stages of rehab the exercises one should do are: isolated core activation, closed chain exercises with the use of short levers, low load and slow movement. In the 2nd stage the breath can be integrated, the load increase and open chain exercises can be introduced. The 3rd stage should include dynamic / ballistic movements, heavier loads and long levers.
4 Non-pilates habits for optimal diastasis recti recovery
Besides any exercises you practice to restore abdominal function, it will be useful to adopt some healthy daily habits that will also help the recovery. The most vital of all is walking. Walking will not only support good posture but will help the muscles coordinate resulting safely other movements. I often recommend daily walking in local spaces like Hampstead Heath or Waterlow Park to coordinate muscle function.
A common pattern I see among many new mothers in North London is that they ignore themselves resulting in fatigue, and even anxiety. Stress management techniques such as craniosacral therapy can be extremely useful which is why in some sessions I do combine reformer training and Cranio.
Why Group Postnatal Classes Can Be Counter-Productive
Many general postnatal classes in Islington or Camden offer a ‘one-size-fits-all’ approach. However, if your Diastasis is moderate to severe, performing the wrong movement—or even breathing incorrectly—can worsen the separation. Our private Reformer sessions ensure that every exercise is calibrated to your specific degree of healing.
To sum up
Abdominal separation deserves specialist treatment. Reformer Pilates is, in my experience, the most effective way to restore your core integrity. If you are a new mother in Tufnell Park or Dartmouth Park looking to move with confidence again, I invite you to join us for a clinical assessment.
Ready to start your postnatal recovery? Visit Pérola Bruta in Tufnell Park (N7). We provide specialist Diastasis Recti support for women across Highgate, Kentish Town, and Archway.