Real core strength isn’t about harder moves—it’s about smarter pressure. This Tupler Technique® guide shows you how to strengthen from the inside out when you have an incisional hernia and diastasis recti, so your daily life becomes safer, steadier, and more comfortable.
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Core Principles for Safer Strength
- Pressure before power: Exhale-to-engage first, then move.
- Approximate while you train: Reduce lateral splay; don’t compress the ribs. Important!
- Alignment distributes load: Stack ribs over pelvis; avoid back sway.
- No doming rule: Bulging means modify or regress.
A Week-by-Week Progression
Weeks 1–2: Find the TA
Short, frequent sets in supported positions; master quiet ribs and neutral pelvis.
Weeks 3–4: Endurance
Hold gentle engagement longer without gripping; integrate into sit-to-stand and reach tasks.
Weeks 5–6: Upright Control
Add light step-ups, hip hinge practice, and light carries with impeccable breath timing.
Weeks 7–8: Light Load
Introduce small external resistance only if your abdomen stays flat and pain-free.
How to Measure What Matters
- Bulge frequency: Fewer episodes across the week?
- Task tolerance: Longer chores without ache or doming?
- Diastasis width/depth: Track gradual improvement with consistent technique.
Breaking Plateaus Without Risk
- Reduce range; increase quality.
- Shorten sets; increase daily frequency.
- Check alignment and breath—are you flaring ribs or holding breath?
Common Mistakes to Avoid
- Chasing intensity before control (crunches, heavy lifts too soon).
- Letting fatigue undo form—end the set early.
- Ignoring bathroom mechanics and cough support.
Ready to see the full method? Join the free Introductory Workshop.
Related Reading
- Best Exercises for Incisional Hernia & Diastasis Recti (Tupler Technique® Approved)
- Abdominal Separation & Incisional Hernia: Tupler Technique® Core Solutions
- Tupler Technique® vs. Surgery: Incisional Hernia & Diastasis Recti Explained
