Pilates and diastasis recti

This is how FlowMat builds pilates classes for a student with diastasis recti. They are the app's real rules, reviewed by a medical committee: what isn't recommended is never suggested, and what needs care comes with a warning for the teacher.

19never suggested
111with a warning and a gentler option
370available as usual

500 exercises in the catalog

Guidance for the class

Keep the abdomen engaged: replace full flexion with neutral isometric work activating the el abdomen profundo, and stop or modify if you see doming.

Exercises FlowMat does not suggest

These are 19 of the catalog's exercises that FlowMat keeps out of the class when this condition is present.

Not suggestedFront plank
Not suggestedDouble-Leg Lowers
Not suggestedTeaser
Not suggestedRoll over
Not suggestedJackknife
Not suggestedPilates push up
Not suggestedForearm plank on ball
Not suggestedDead Hang Teaser
Not suggestedTeaser II
Not suggestedDouble straight-leg stretch
Not suggestedPlank with leg lift
Not suggestedThe Boomerang

and 7 more in the app's catalog.

Exercises that come with a warning

Examples of exercises that do appear, with the guidance the teacher gets.

CarefulHundred prep

Keep feet down or in tabletop and watch for abdominal doming.

CarefulAssisted roll up

Exhale as you roll down and use your hands for support; shorten the range if your belly domes.

CarefulSingle leg stretch

Exhale as you extend your leg and draw your belly in; rest your head down if it domes.

CarefulSwan prep

Engage the transverse abdominis before extending and control the range to avoid abdominal doming.

CarefulKneeling plank

Exhale as you hold the position and engage your deep abs; shorten the hold if your belly domes.

CarefulRoll back with band

Exhale as you roll down and let the band control the descent; shorten the range if your belly domes.

CarefulRoll back with ball

Exhale as you roll back onto the ball and control the speed; shorten the range if your belly domes.

CarefulSupine marching

Use a small range with constant deep activation; if your belly domes, go back to the easier variation.

CarefulChest lift

If your belly bulges at the midline, reduce the range or keep your head down.

CarefulSeated roll back with raised arms

Exhale as you roll back and engage your deep core; if your belly domes, reduce the recline.

CarefulAbdominal curl

Reduce the curl range and watch for doming in the abdomen.

CarefulRolling preparation

Engage the deep abdominals before rounding and stop if your belly bulges.

and 99 more in the app's catalog.

Frequently asked questions

Can you do pilates with diastasis recti?

It depends on each person and on what their treating doctor says. FlowMat does not replace that judgment: it helps the teacher plan the class, avoiding what isn't recommended with diastasis recti and flagging what needs care.

What does FlowMat do with exercises that are not recommended?

It never suggests them when building the class, and they don’t show up as a replacement when you swap an exercise either.

Can I change the class FlowMat builds?

Yes. You can swap, remove, add or reorder exercises and adjust the reps. The catalog only offers exercises that are safe for the student.

Build every student’s class around their conditions

FlowMat is an app for pilates teachers: you note the student’s conditions and the app builds the class.

Meet FlowMat

Other conditions

Important: FlowMat helps plan classes, but it does not replace a health professional’s judgment. If in doubt about a student, ask their treating doctor.