Does Pilates help with rectus diastasis?

If there is a gap of more than two centimetres between the long abdominal muscles, this is known in medicine as rectus diastasis. With the right exercises, for example Pilates, rectus diastasis can be specifically alleviated and the misalignment of the abdominal muscles improved. As a holistic training concept, Pilates strengthens the muscles and improves posture. You also benefit from this in the treatment of muscle weaknesses and muscle misalignments such as rectus diastasis. Let our experts at Pilatesbee advise you on suitable exercises for rectus diastasis.

Table of contents:

What is rectus diastasis?
How can Pilates help with rectus diastasis?
Contact our Pilates experts for your personal training for rectus diastasis
FAQ

What is rectus diastasis?

While in most people the long abdominal muscles are close together, in rectus diastasis they move apart. The result is a bulging abdomen or, in more extreme cases, a problem with displaced organs or even pain. The cause is a weakness of the abdominal wall caused by particular strains such as pregnancy, obesity or regular training errors with heavy weights.

The doctor can diagnose rectus diastasis from a distance of two centimeters. The gap between the long abdominal muscles causes tissue to press against the abdominal wall. As a result, the abdomen can be uncomfortably tight, but can also give the feeling of a “fat” belly that cannot be reduced with diet and traditional exercise for weight loss. The more pronounced the rectus diastasis and the associated abdominal wall weakness, the greater the risk of discomfort, which can affect the back and hips as well as pain in the abdominal area.

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Strengthening the deep muscles

How can Pilates help with rectus diastasis?

Pilates is a holistic training concept that focuses on strengthening the core and suitable supplements. Body, mind and soul are trained in harmony, specific exercises are used to promote muscle strength and healthy posture. Not only are superficial muscles targeted for increased visibility of muscle definition, but the deep muscles in the torso and extremities are specifically addressed.

Pilates is a gentle and effective complement to traditional therapy for rectus diastasis. The exercises are a combination of gentle movements and conscious breathing exercises. Overextension and stretching of the straight abdominal muscles must be avoided, as well as the external curvature caused by classic sit-ups. Suitable exercises are shown to activate the deep transverse abdominal muscles, which effectively strengthen the long abdominal muscles when returning to the correct position.

Pilates exercises for rectus diastasis: what should you look out for during training?

In rectus diastasis, the long abdominal muscles move away from each other in their position. As a result, the center of the body is weakened and direct stimulation would possibly exacerbate the problem of rectus diastasis. Exercises for the straight abdominal muscles, such as the plank, abdominal crunches, roll-ups etc., are therefore unsuitable for improving rectus diastasis, as they increase the pressure on these muscles and cause them to move apart.

Therefore, inform your Pilates teacher about the presence of rectus diastasis and ask for individual advice on suitable exercises. By correctly activating the deep pelvic floor muscles and the deep transverse abdominal muscles through basic exercises and targeted training, you will soon feel and see the positive effect of Pilates on rectus diastasis.

Background on the benefits of Pilates for rectus diastasis

There are only a few specific studies that prove the benefits of Pilates for rectus diastasis. However, studies on rectus diastasis and its treatment clearly show the positive benefits of targeted strengthening of the deep muscles around the trunk, which are addressed by professional training with Pilates. Accordingly, the Pilates training concept ensures lasting strengthening throughout the body, which is beneficial in the treatment of rectus diastasis. This applies in particular to the prevention of rectus diastasis during pregnancy (study: Prevention of postpartum rectus diastasis) and therefore also to the recovery of rectus diastasis after pregnancy.

Pilates during pregnancy to prevent rectus diastasis

During pregnancy, the tissue in the torso area becomes soft and stretchy due to the influence of hormones. This promotes the growth of the baby in the body. However, the increased elasticity also reduces the stability of the core. With Pilates, you can strengthen your core in a targeted way and also strengthen the deep muscles. In this way, you support your body during the challenges of pregnancy with inner support and strength, which helps to prevent rectus diastasis and makes postnatal recovery easier.

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Contact our Pilates experts for your personal training for rectus diastasis

At Pilatesbee, we have an experienced team of trained Pilates instructors at your side to support your individual goals for a healthy sense of well-being. Get in touch with us and let us know your specific wishes and requirements so that we can show you Pilates for rectus diastasis or other challenges. We look forward to hearing from you and to your visit to our Pilates studio in Munich.

FAQ

Can Pilates eliminate rectus diastasis?

Pilates provides targeted strengthening of the core and therefore also strengthens the abdominal muscles. Pilates cannot therefore eliminate rectus diastasis on its own, but it can be very beneficial in the treatment of rectus diastasis.

Can I train the long abdominal muscles with Pilates for rectus diastasis?

To improve rectus diastasis through Pilates, it is important NOT to overstrain the affected muscle group of the long abdominal muscles. On the contrary, the deep transverse abdominal muscles are strengthened to compensate for weaknesses in the abdominal wall in rectus diastasis.

Can Pilates prevent rectus diastasis during pregnancy?

Pilates is very suitable for preventing rectus diastasis. Trained muscles are generally more supple than untrained ones. As a strong abdominal musculature leads to fewer deviations of the long abdominal muscles along the abdominal midline and makes it easier to recover, you also benefit from regular Pilates before, during and after pregnancy in the prevention of rectus diastasis.

Can I do Pilates during pregnancy?

If you are unsure whether Pilates is suitable for you during pregnancy, your doctor can give you advice. If you are allowed to do sports, Pilates is usually a good and gentle sports concept for you. At Pilatesbee, we support you during and after your pregnancy with our expertise and advise you on exercises that suit your individual needs.

Does Pilates help with rectus diastasis?

What is rectus diastasis?

How can Pilates help with rectus diastasis?

Pilates exercises for rectus diastasis: what should you look out for during training?

Background on the benefits of Pilates for rectus diastasis

Pilates during pregnancy to prevent rectus diastasis

Contact our Pilates experts for your personal training for rectus diastasis

FAQ

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