Do you notice your fingers sinking into a gap along your midline when you try to flex your torso after giving birth? This, combined with a weaker core and lower back pain, could be a sign of Diastasis Recti - a common postpartum condition where the rectus abdominis (your "six-pack" muscles) separates along the midline of the abdomen.
I personally experienced diastasis Recti (DR) after my C-section delivery, with a separation measuring about 3cm wide and 2cm deep both above and below my belly button. Many people focus on the width of the gap, but did you know that the depth of the separation is just as important? The deeper your fingers sink into the gap, the more compromised your connective tissue (fascia) is - impacting your core strength, posture, and overall functional movement.
Why Core Function Matters After Pregnancy
Regaining proper core function postpartum is essential, not just for appearance, but for your overall well-being. A strong, functional core can help relieve common postpartum issues like lower back pain, pelvic discomfort and even urinary incontinence.
Beyond pain relief, your core plays a vital role in posture and abdominal support. When the core isn’t functioning well, it can cause the stomach to bulge in what we call "doming". This can lead to many women to feel like they still look “three months pregnant” even years after giving birth and is often due to unresolved DR and poor fascial tension in the abdominal wall.
Diastasis Recti Isn’t Just a Postpartum Issue
While Diastasis Recti is most commonly associated with postpartum women, it can also affect men and even women who have never given birth. It can result from various forms of abdominal trauma - including surgery, falls, or even performing abdominal exercises with poor technique and excessive force.
In non-postpartum individuals, DR may present differently. Instead of the classic "gap" or dip along the midline seen in many postpartum women, a visible abdominal bulge or "dome" may appear when flexing the torso. This doming signals a lack of tension and coordination in the connective tissue of the abdominal wall.
Because the abdominals and pelvic floor are connected through the same fascial lines, dysfunction in one area almost always impacts the other. A weak or unstable core can lead to a compensatory posture over time, such as clenched glutes, elevated shoulders, and a generally rigid stance, as the body tries to create support where the core and pelvic floor are failing to do so.
Think of your fascial system like the MRT train lines. For trains to run smoothly from East to West, the tracks must be properly aligned. If one track is misaligned, it causes delays, blocks, and congestion across the entire system. In the same way, a separation of the rectus abdominus disrupts fascial tension, pulling everything backward and potentially leading to lower back pain and spinal issues.
Armed with all this knowledge, I was eager to begin my postnatal recovery journey. After my C-section, my gynaecologist gave me the green light to resume light exercise just one month post-surgery! For women who have had a natural (vaginal) birth, it’s often safe to begin gentle postnatal Pilates or core rehabilitation as early as one week postpartum, depending on individual recovery and medical advice.
Always consult with a qualified healthcare provider before returning to exercise, as each postpartum recovery is unique - especially when DR or pelvic floor weakness is involved.
How Postnatal Pilates Helped Me Heal My Diastasis Recti
During my one-month confinement period, I wore an abdominal support belt to provide gentle compression and stability for my healing abdominal muscles. Alongside that, I began incorporating gentle postnatal exercises, including pelvic tilts and hip circles to gradually "reawaken" my core and pelvic floor.
One of the key components of my recovery from DR was practicing Postnatal Pilates through The Center Method™ - a method I’m certified in as a Women's Health and Exercise Pilates Specialist.
I followed the 4R Approach:
I committed to sessions lasting 30 to 60 minutes, 3 to 4 times a week - and in just 4 months, I began to see noticeable improvements in my core function, posture, and overall strength!
For best results, we recommend working with one of our certified Pre and Post Natal Coaches and Women's Health Specialists, who can guide you safely through each stage of the recovery process .
Here's a quick overview of how the stages went for me:
Before engaging the core or performing structured breath work, I begin by simply allowing the body to relax. This involves using your natural, familiar breathing pattern, not forced diaphragmatic breathing, to guide the nervous system out of the sympathetic state (fight, flight, or freeze) and into the parasympathetic state (rest, digest, and relax).
Lying on the mat, take a few minutes to settle into stillness. This resting position encourages the muscles to soften and release their grip on the bones, allowing the body to begin returning to its natural alignment. We do this to create a baseline to assess how the body is feeling before movement begins.
This simple practice of awareness helps track progress and supports the body's ability to self-correct.
Release work is essential in the early stages of DR recovery. If fascial restrictions are pulling the muscles out of alignment, those muscles cannot be effectively strengthened. Attempting core exercises without first releasing these restrictions can increase tension or worsen the condition.
I use a myofascial release ball to target key areas where restrictions commonly build up, including the pelvic floor, hamstrings, glutes, and side body. These areas help restore balance to the pelvis and spine, improving muscular access before beginning strengthening work.
The Pilates Reformer is also an effective tool for fascia release. With the assistance of spring resistance, it allows for supported, guided movement that gently unwinds tension throughout the body.
Due to the scoliosis curve in my spine and the impact of my C-section surgery, I focus more time on releasing my pelvic floor, right side body, and hamstrings—my primary areas of restriction. However, full-body release is important, as tightness often appears in unexpected places. It's only through consistent exploration that we discover where support is truly needed.
3. Realign
Once muscular tension has been released and the body has returned to a more neutral state, I begin reintroducing gentle core activation - where alignment and control are key.
I start with simple exercises such as slow abdominal roll-downs and pelvic rocks to help re-establish connection between the sit bones, hip bones, and lower rib cage while also creating a foundation for core stability and support.
In the early stages, I used an abdominal binder to enhance tactile feedback and help engage the deep abdominal muscles - particularly when performing exercises that challenge core engagement against gravity. The focus is on moving with precision and awareness, rather than intensity.
This stage is about building integrity in the core by reconnecting its structural components and preparing the body for more advanced movement.
The final phase involves progressing to more dynamic and functional exercises that restore integrated strength throughout the body. I include deep stabilising movements such as single-leg bridges, and full-body integration work using the Reformer and Pilates Chair.
These exercises challenge the core while also improving balance, proprioception, and functional strength - particularly in standing and single-leg positions.
Postnatal Pilates at this stage focuses on correcting common postpartum postural patterns, such as rib flare and increased lumbar lordosis. Through targeted strengthening of the abdominals, obliques, pelvic floor, glutes, hamstrings, upper back, and even the feet, we work to return the body to a more neutral and efficient alignment.
Each step builds upon the last, ensuring that strength is developed in a way that is safe, sustainable, and deeply rooted in body awareness.
After healing my DR, I continued with a regular Pilates practice, which played a significant role in helping me return to my pre-pregnancy weight within six months of giving birth. Beyond physical results, maintaining a consistent movement practice supported my energy levels, posture, and overall well-being during early motherhood.
I understand that the transition into motherhood is not always easy. Balancing self-care with the demands of caring for a newborn can feel overwhelming. My hope is that by sharing my experience, it encourages you to prioritise your healing - no matter where you are in your journey.
Postnatal Pilates offers a supportive, structured path to recovery that meets your body where it is. If you're navigating challenges like core weakness, posture changes, or pelvic floor dysfunction, you're not alone and there is help available.
You may also benefit from working with a licensed women's health physiotherapist or a certified postnatal trainer. A personalised plan can make a significant difference in both your physical progress and your confidence as you rebuild strength and stability.
Remember: healing takes time, and every step you take towards recovery matters.