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Pilates Exercises

Pilates Movements and Modifications for Diastasis Recti

There are many challenges you may face postpartum, including diastasis recti. Diastasis recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. The key to healing diastasis recti is rebuilding your core from the inside out - Amber Jason is here to give you some Pilates movements for increased strength!


Kneeling side kick

One knee on mat. Opposite leg abducted at hip height. Dorsi flexed ankle. Bring the forward and back staying in the range of motion. 


Sitting on both sits bones (ischial tuberosity) knees flexed and folded in a "Z" shape. Press arm into the ball and reach. 

Toe-taps with ball:

Place ball in between legs to keep distance. Legs at 90 degree angle. Gently lower squeezing the ball


Cross legs over one another keeping lower spine down. Lowering legs and bringing them back up. Do not cross midline.


Bridge with toe taps:

Bring one leg to a 45 degree angle. Gently tap working leg to the mat. Alternate legs.


Bring pelvis up squeezing glutes and bring glutes down slowly. Activate arms shoulders. Bring shoulders back and down. 


Bring legs to 90 degree angle activating abdominals. Extend one leg slowly Extend slowly with foot flexed and then pointed. Repeat on the other leg.

Single leg stretch:

Pelvis and spine neutral. Bring one leg to chest, hug, then release. 

Modified clam:

Hips stacked and facing forward. Extend the top leg bring it into first position or heels together. Extend leg out, then gently bring it in to meet back into first position. 

The benefits of postpartum pilates is to bring the abdominals back in and strengthen the core. While also strengthening the pelvic floor and improving joint stabilization.

Remember, have fun and take your time! Pilates is not a race, it's a journey of self-discovery, self-love and strength.


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