Pelvic Floor and Diastasis Recti

Whether you just had a baby or not, your pelvic floor can be a source of pleasure, pain, embarrassment, and concern. Not sure if your pelvic floor could use some changes? You might be experiencing hip and low back pain, unwanted “sprinkling” when you sneeze, cough, or laugh, overuse of the “just in case” trip to the bathroom, discomfort or challenge during sex, or difficulty using your core muscles. Both men and women have instances where they need better pelvic floor strength, relaxation, communication with the brain, and integration with the rest of the body. Kegels are not everyone’s answer. Neither is ignoring the problem and hoping it will go away!

A gap in the abdominal muscles in the front of your body is called a Diastasis Recti. Men and women can both develop one through increased weight gain, pregnancy, or improper core recruitment during weight lifting (sometimes just a gallon of milk does the trick!). Strengthening and coordinating your deepest abdominal muscle (the Transverse Abdominis) and regulating your internal core pressure will be important aspects to healing your diastasis recti without surgery.

You just have to be gentle with yourself. ~ Reese Witherspoon

Private Consultation

The best way to get started is to schedule a private consultation so we can develop a plan together. Zoa’s personal experience with natural childbirth along with her training about the pelvic floor, diastasis recti, and much more can be at your full disposal. In this hour long private consultation, we will explore your starting point, discuss your goals, investigate what your body and mind are capable of right now, and develop a plan for proceeding forward. My knowledge and skills combined with your movement, thoughts, goals, and determination will make a big difference in how you feel and how you function!

Zoa was an excellent postpartum resource following the birth of my 4th child. As a certified Postpartum Corrective Exercise Specialist (PCES) through Dr. Sarah Ellis Duvall’s Core Exercise Solutions, she provided the knowledge and in-person support that I needed to begin the recovery process and improve my pelvic floor and core strength. Zoa was extremely supportive, patient, and committed to my success. I am very grateful for her support as it positively influenced both my physical and emotional wellbeing. 😊

Kelly P. Mother of 4


Pilates is the exercise modality of choice when increased strength of your pelvic floor and core muscles is the goal. Equipment Pilates is the best but sometimes life and finances dictate that Mat Pilates is what you can do. Luckily for you, at Zen and Vitality with Zoa they can both work for your needs. Equipment Pilates allows Zoa to lessen the weight of your legs, arms, and torso in order to allow the proper amount of challenge as you build strength core strength through the movements. The use of props (a small soft ball will become your new best friend!) during either type of class will be a key factor in getting everything in the body and mind to work together to reach your chosen goal.


Yoga is a fabulous tool for many people dealing with tight hips, a cranky low back, and pelvic floor issues. The gentle stretching that occurs during a Zen Flow Yoga practice relaxes the body as a whole and the pelvic area in particular. The pelvic floor is made up of muscles going almost every direction possible. A yoga class provides plenty of opportunities to stretch the inner thighs, all around the hips, the low back, the feet, the upper back, the shoulders, the back of legs, and of course the pelvic floor directly. The calming environment of a yoga session activates your “tend and befriend” part of your nervous system helping to soften tight places in the body.

One area of concern for many women is strengthening the pelvic floor. As a female competitive power-lifter this is even more of a concern, after exhausting several non surgical options for help in this area I came to Zoa. With Zoa’s knowledge and gentle guidance we started with weekly sessions, exercises geared to help me in everyday situations as well as competing. Over several weeks I noticed less and less “accidents”. Without her help I have no doubt the doctor’s next option would have been surgery.

Natasha A., Powerlifter and Personal Trainer

Sometimes I laugh so hard tears roll down my leg ~ Anonymous

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