Hey Pilates pros, let’s talk about something that might just challenge a lot of what you’ve been taught: diastasis recti (DRA) and exercise during pregnancy and postpartum. Spoiler alert—you might rethink your approach after this deep dive into the latest research!
What Is Diastasis Recti, and Why Does It Matter?
Think of the rectus abdominis (those "six-pack" muscles) gently separating along the linea alba during pregnancy. That’s DRA (aka Diastasis Recti) —a totally normal and expected part of pregnancy.
Here are some stats that might surprise you:
By week 35 of pregnancy, 100% of women experience some degree of DRA.
At six weeks postpartum, 50-60% still have it.
Even six months postpartum, 40-45% of women are still managing it.
Exercise and DRA: What the Research Says
Gone are the days of avoiding abdominal exercises for pregnant clients. Let’s unpack what the evidence actually shows:
1. Exercise During Pregnancy Reduces Risk of Significant DRA A 2005 study by Chiarello et al. found that:
In women who exercised during pregnancy, only 1 in 8 developed significant DRA.
In non-exercising women? 9 in 10 developed it.
Movement matters, people!
2. Crunches Aren’t the Villain When I learned to teach Pilates I was told I should avoid crunched with pregnant women for fear they’d worsen DRA. But research says otherwise:
Abdominal crunches outperformed drawing-in exercises in reducing DRA measurements (Sancho et al., 2015). (drawing-in exercises = pulling the navel to the spine)
During execution, crunches actively decreased DRA width (Mota et al., 2015).
This doesn’t mean crunches are a blanket recommendation for everyone, but they’re not the enemy we once thought.
3. Isometric Work is a Powerful Tool Studies like Pascoal et al. (2014) highlight the benefits of isometric abdominal exercises, which can effectively reduce DRA during contraction and are excellent for prenatal clients.
Timing: When Should Clients Start?
Here’s the beauty of it—whether your client starts exercising during pregnancy or postpartum, the benefits are similar. Sharma et al. (2014) found no significant difference in outcomes based on timing. This means it’s never too late to start!
Individualized Approaches Are Key
As always, every client’s journey is unique. Here are some things to keep in mind:
Some clients will respond quickly to simple exercises.
Others may need a more comprehensive or slower-paced approach.
A few may require additional support beyond exercise, such as physical therapy.
Long-Term Recovery: Consistency Is Everything
Perhaps the most empowering finding? Recovery is possible even years after childbirth. Consistent, appropriate exercise remains the cornerstone of managing DRA and improving functional strength.
What This Means for Your Teaching
Stay curious: Keep up with research and don’t be afraid to question old beliefs.
Focus on function: Tailor exercises to your client’s individual needs and goals.
Empower your clients: Remind them that their bodies are adaptable, resilient, and capable of improvement at any stage.
By staying evidence-based and open-minded, we can help our pregnant and postpartum clients recover more effectively and confidently. Isn’t that what it’s all about?
Want to dive deeper into this topic and others like it? Join our Pilates Teachers Community for a free two-week trial! Inside, you’ll find:
An in-depth workshop on Pilates during pregnancy on the 31st of January (recording available).
A library of weekly teacher workouts to enhance your personal practice.
Reviews of the latest research to keep you informed.
A supportive community of like-minded instructors.
1:1 mentorship to help you grow as a teacher.
Let’s grow stronger and smarter together.
Exercises for pregnant and postpartum women with diastasis recti abdominis – literature review" by D. Gruszczyńska and A. Truszczyńska-Baszak (2018)
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