Pilates Mat for Diastasis Recti

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Diastasis Recti is a common condition that occurs in some women during pregnancy when the muscles of the abdominal wall separate to accommodate the baby. If those muscles don’t come back together on their own, Diastasis Recti is the result. The good news is this condition is often easy to fix with targeted exercise. In this session Molly guides you through some simple exercises for the muscles that need to knit back together and then leads a full body workout that won’t aggravate the healing process. Please note that you should always get clearance from your doctor before you begin exercise after pregnancy, particularly if you suspect you have Diastasis Recti to rule out other conditions.  

What Others Are Saying


  1. tracy 1 year ago

    Just getting around to watching this. Thanks for you clarity and simple, clear demonstrations.

  2. Sherriefoster.smf 2 years ago

    Molly, my husband has had this condition since birth and as far as I know, it is a very wide chasm. He has accomplished a great many things physically regardless of the condition as he was a Navy SEAL for 25 years. I am amazed at the demand his work required of his body and that he was able to do all that despite the defect. He is starting pilates and I am training for my certification. Do you think that his condition can be improved upon at this point? Or at least should I concentrate on the “what to avoid” that you have mentioned? Any thoughts for those who are not post-pregnancy but have this condition?

    • Molly Niles Renshaw Author
      Molly Niles Renshaw 2 years ago

      Thanks for your comment, Sherrie! I know that diastasis recti can occur in men. That is amazing your husband was a Navy SEAL for 25 years with diastasis! Wow! He must be super fit and found ways to work around his condition. Has he ever had surgery to correct it? I think you can’t go wrong sticking with what to avoid in the video but I would also consult his doctor because I’ve never worked with anyone with this condition who’s not a post-natal woman. I hate to give such a vague answer! Focus on the Tranverse Abdominus and ask his doc. Good luck on your certification! Exciting! xx

  3. Baselpilates 4 years ago

    HI Molly
    Great video!
    I have about a 2 finger split now, maybe 2 and 1/2 in some spots – can I do the Reformer now and if so, are there any exercises I should NOT do that would reverse my healing?

    • Molly Niles Renshaw Author
      Molly Niles Renshaw 4 years ago

      Hi Baselpilates, you can definitely do Reformer! I would just stay away from exercises that rely on the rectus abdominus too much. For instance, leave your head down for the 100 and Coordination. I’d probably leave Short Spine out at this point. Footwork is great. Front Rowing would be fine. Pulling straps is good but I’d skip Backstroke and Teaser for now. Short Box is fine but keep it small. You can do the whole Long Stretch series, Stomach Massage, Knee Stretches, Running, Pelvic Lift. There’s lots you can do but don’t “crunch” up or use rectus abdominus too much. That will exacerbate the split. Hope this helps! And congratulations!

  4. Michon Ness 5 years ago

    That was awesome! Thank you Molly. I am 8 weeks post partum. I have missed my pilates practice dearly these past few months. Thank you again for a wonderful workout! What a great re-introduction to the method.

    • Molly Niles Renshaw Author
      Molly Niles Renshaw 5 years ago

      Thanks for watching! Glad it was helpful! X Molly

  5. Just did this workout for the first time and my abdominal muscles feels so engaged. Thank you so much.

  6. Gemshaw1 7 years ago

    I really enjoyed watching this and am looking forward to passing some of the new exercises I learnt today onto my postnatal client. Thanks Molly.

  7. Molly Niles Renshaw Author
    Molly Niles Renshaw 7 years ago

    I’m so happy this workout is helpful!

  8. Elizabeth
    sportspilates 8 years ago

    Thank you so much for this workout! I have three clients who has this problem in a postnatalgroup. They injoyed getting intouch with their musclses with your workout!

  9. lghammerle

    Thank you Molly. This is a nice workout for my postnatal client when she returns from her delivery!

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