Using Prenatal Pilates to prevent Abdominal Separation-Diastasis Recti

As you all know, exercise the best way to stay fit during pregnancy. Prenatal Pilates workouts during pregnancy contribute significantly to a speedy postnatal recovery. It helps you get to know your abdominal muscles, which of course are vital components in getting back to your pre-pregnancy shape.

Postnatal Pilates teaches how to use your abdominal muscles correctly. Unlike crunches, which solely focus on the rectus abdominis-the the ”six-pack”, Pilates, recruits the transverse abdominis and the girdle muscles which run more buried within the abdomen and wrap around the side as well. The transverse abdominis runs across both the front and back of the rectus abdominis, therefore helping to pull them in-which the key to a flat belly.

A good part of pregnancy exercise is concerned with diastasis recti. Diastasis recti is a separation of the rectus abdominis muscles into left and right halves. It’s a common occurrence during many pregnancies, and Pilates is the best way to minimize this condition in addition to speeding up recovery.

Diastasis recti have of late been receiving too much attention. According to prenatal Pilates Moonee Ponds experts, some separation is actually normal. However, be extra careful when exercising to minimize this condition. Much focus should be directed towards pulling in the abdominal using transverse muscles. Pregnant women must avoid exercises that require lifting both the head and neck off the floor. Having strong transverse abdominis muscles speeds up recovery by acting as a girdle which pulls the two halves of the rectus abdominis back together. This means you’ll get back into your skinny jeans much faster.

Here are some few precautions to keep in mind:

  • Always try to avoid any exercise that requires lifting your head and neck off the floor. Most prenatal Pilates exercises can be done by keeping your head and neck on the floor.
  • Shun from lying on your back for long periods after the first trimester. The maximum period varies for different individuals. The general purpose of this guideline is not to put too much pressure on the inferior vena cava, such that your blood circulation is cut off. Some women can lie on their backs for long periods, including during pregnancy than others. Listening to your body is key!
  • If you can no longer sleep comfortably on your stomach, stop doing exercises on your stomach. Prenatal Pilates focuses on the back muscles and can also be modified to be done by knees and hands.
  • One major cause of preterm labor is dehydration. Staying hydrated is very important during pregnancy, mostly when exercising. Water helps in regulating your body temperature. Our Prenatal fitness class emphasizes that you also should be aware of the shortness of breath. If you find yourself having trouble during a conversation, slow down and do a ‘’talk test’’.

If you’ve been taking Prenatal Pilates fitness classes and you wish to continue going to your regular mat class, remember always to do what you can. Never strain in doing what you cannot. Also, take extra private lessons to understand how your body functions and have any particular issue addressed. For more information, check it out at

Fiona Watson
Fiona Watson
I have a passion for architecture. Always eager to learn new things.