The Best Pilates Exercises for Diastasis Recti After Pregnancy | Post Natal Pilates in Epping
If you’ve recently had a baby and noticed a soft gap or doming through your tummy, you may be experiencing diastasis recti - a separation of the abdominal muscles that commonly occurs during pregnancy.
Hi, I’m Karen Laing, Pilates teacher and women’s health coach teaching Postnatal Pilates in Epping, and I specialise in helping women reconnect with their bodies after pregnancy and birth.
First, an important note:
If you haven’t yet been assessed by a women’s health physiotherapist, Pilates instructor, or qualified postnatal exercise professional, that should always be your first step. Understanding your body is key.
That said, once you have guidance, gentle, targeted movement can play a powerful role in rebuilding strength, connection and confidence.
In this post, I’m sharing four of my favourite Pilates-based exercises to help you begin reconnecting with your core safely and effectively.
These are the same foundations I use with my postnatal clients.
These are gentle, practical and easy to do at home. And if you’re local, you can also join my Postnatal Pilates classes in Epping or book a private session for extra support and personalised guidance.
Why Diastasis Recti Needs a Different Approach
Diastasis recti isn’t about “flat tummies” - it’s about:
- Core support
- Pelvic floor function
- Posture
- Back and pelvic comfort
- Confidence in movement
And most importantly, how the muscles work together, not how hard they work.
4 Gentle Pilates Exercises for Diastasis Recti to Start With
1: The Postnatal Squat
This is not just a leg exercise - it’s a full foundation movement.
Why it helps:
- Activates pelvic floor
- Engages glutes to support the core
- Encourages correct pressure management
How to do it:
- Stand with feet hip-width apart
- Bring arms forward as you squat to shift weight back
- Keep heels grounded
- Send hips back rather than knees forward
- Move slowly
As you rise, breathe out and gently lift through the pelvic floor.
If balance feels uncertain, use a chair to lightly sit and stand - staying lifted rather than collapsing.
This builds support from the ground up.
2: Single and Double Knee Lifts (Supine)
This exercise reconnects the deep abdominal system with control.
Setup:
- Lie on your back
- Pelvis and ribs heavy into the mat
- Hands resting on your tummy
Movement:
Lift one knee at a time on the exhale, gently drawing the tummy away from your hand.
Watch for:
- Doming
- Bulging
- Ridging
If this happens, stay with single legs.
Progression:
Try both knees lifting only if the tummy stays flat and controlled.
A cushion under the pelvis can make this easier initially.
3: Overhead Arm Pull (Rib Connection)
This targets the upper abdominal connection.
Place fingertips under your ribs, cough gently - those muscles are what we want to reconnect.
Holding a cushion:
- Arms overhead
- Exhale, press cushion down toward thighs
- Feel ribs soften into the mat
- Slowly return
No resistance is needed - just slow, controlled intention.
Think treacle - pressing through sticky/thick air, not speed.
4: Hands & Knees Core Lift
This introduces gravity safely.
Start:
- Neutral spine
- Length through head and tail
Gently draw tummy up on the exhale.
Progression:
Place a hand on your lower back.
Press your back into your hand as the tummy lifts.
You should feel:
- Length
- Lift
- Control
Not collapse or rounding.
How Much Should You Do?
Less than you think.
This stage is about precision, not volume.
5–10 minutes daily with focus will do far more than rushed repetitions.
A Gentle Reminder
Diastasis recti recovery is not about forcing your body back -
It’s about rebuilding trust, connection and support.
And you do not have to do it alone.
Join a Postnatal Pilates Class in Epping
Postnatal Pilates in Epping
If you’re local to Epping, Theydon Bois, or the surrounding Essex area, join my next Postnatal Pilates course.
In my postnatal Pilates classes, we:
- Work safely with diastasis recti
- Rebuild core and pelvic floor connection
- Improve posture and confidence
- Support real recovery - not rushed fitness
If you’d like guidance, reassurance and expert support, I’d love to help you.
💬 Safe, supportive, small-group sessions
🤱 Suitable for mums from 6 weeks postpartum (after GP check)
📍 In-person in Epping
💻 Online options available
👉 Booking link: Postnatal Pilates Course – Epping
📩 Or DM / email me if you’d like to chat about your needs before joining.
Prefer 1:1 Support?
If you’d prefer private guidance or a bespoke recovery plan, I offer private postnatal Pilates and strength sessions either in person or online.
These sessions are perfect if you’re working with diastasis recti, pelvic floor weakness, or want a personalised programme to get back to running or exercise safely.
Watch the Video
You can watch the full demonstration of these exercises in my YouTube video here:
👉 4 OF THE BEST PILATES EXERCISES: To help with abdominal separation [diastasis recti]
Final Thought
Your body has done something extraordinary.
Recovery deserves the same respect.
If you have any questions at all, please comment on the video or get in touch — I’m always happy to help.