When we talk about separated abdominal muscles – also known as rectus diastasis – many automatically think: “Isn't that something you get after pregnancy?”
However, both women and men can experience separated abdominal muscles, and it doesn't have to be about pregnancy or childbirth.

It's about the pressure within the body – and how our connective tissue handles it.
And this is where classical Pilates comes in as one of the most gentle and effective ways to support the body in regaining stability and function.

What are separated abdominal muscles really?

Rectus diastasis occurs when the straight abdominal muscles (the ones we popularly call the “six-pack”) are pulled to the sides, and the connective tissue in the midline – linea alba – becomes overstressed, stretched, or weakened. This can happen for several reasons:

• Pregnancy and the growing uterus

• Repeated heavy lifting without proper activation of core muscles

• Incorrectly performed strength training

• Chronic coughing or constipation, which increases abdominal pressure

• Overweight or rapid weight changes

• Genetics and the quality of connective tissue

So yes – men can also have separated abdominal muscles, and it happens more often than many think. It may show up as a bulge in the middle of the abdomen, back or lower back pain, or a feeling of lacking core control.

What are the symptoms?

• A visible “bulge” or indentation in the middle of the abdomen

• Feeling of weakness or “lack of support” in the core

• Back or lower back pain

• Difficulty stabilizing the body during movement or exercise

• Reduced connection to the abdomen – it feels like “nothing is happening”

  
  

Why is classical Pilates brilliant here?

Instead of diving straight into sit-ups and hard core training (which can actually worsen the problem), we use Pilates to work with precision, control, and connection.

We focus on:

• Re-establishing the connection between brain and core muscles

• Activating transversus abdominis – the body's natural abdominal belt

• Strengthening the connective tissue gently

• Avoiding increased intra-abdominal pressure that presses on the weakness

This means we start slowly, with breathing and small, controlled movements, and only then move on to more complex exercises – all at a pace and structure that the body can actually follow.

Pilates isn’t about getting a flat stomach but about creating a strong and functional core.

Whether your diastasis is due to pregnancy, heavy lifting, sports, coughing, or just “life,” you deserve a form of exercise that respects and supports your body. Classical Pilates gives you the tools to feel your body again – and build strength from the inside out.

My experience as an instructor and nurse?

I have worked with new moms, men with core muscle imbalances, and people who couldn't understand why they felt “weak in the middle” despite lots of training.
And the common denominator I see again and again? When we work calmly and precisely – and with respect for the connective tissue – small miracles happen. Not in one week, but over time. And that’s meaningful training.

Ready to work with your body – and not against it?

At Frog Pilates, I offer postpartum programs, private training, and small classes focusing on core strength, stability, and conscious movement. You don't need to be in shape – you just need to be ready to listen to your body and take it one step at a time.

Regardless of gender, age, or background – your abdomen deserves loving and wise attention.

See you on the mat
– Sara
Pilates instructor, pediatric nurse, and owner of Frog Pilates | Classical Pilates in the heart of Nørrebro