7. Best Exercises for Incisional Hernia & Diastasis Recti (Tupler Technique® Approved)

With incisional hernia and diastasis recti, the best exercise is the one that doesn’t make you dome. The Tupler Technique® prioritizes pressure control and the transverse abdominis so you build strength from the inside out—first in supported positions, then standing, then with light load as your control improves.

Golden Rules for Safe Training

• Exhale before effort; draw belly inward; no rib flare.
• No doming: If you see/feel bulging, reduce load or regress. Important!
• Quality > quantity: Short, frequent sets beat long, fatiguing bouts.

Phase 1: Supported Activation

Goal: Find the TA and make it reliable.

• Hook-lying TA Set: Knees bent, neutral pelvis; exhale and gently corset; hold 3–5 breaths.
• Side-lying Breath: Stack ribs over pelvis; exhale and wrap; no shoulder bracing.
• Seated Tall TA: Feet grounded; elongate spine; exhale-to-engage while keeping chest quiet.

Phase 2: Endurance & Transitions

• Sit-to-Stand: Exhale before lift-off; keep belly flat; hinge, don’t slump.
• Reach & Rotate (small): Micro-reach with exhale; no twisting through the midline.
• Carry Light: Small tote held close; exhale to pick up/set down.

Phase 3: Upright Function & Light Load

• Hip Hinge Patterns: Light dumbbell or household object; stop if doming.
• Step-ups (low): Exhale to ascend; maintain alignment; reduce height if bulging.
• Farmer’s Carry (very light): Weight close; short distances; impeccable breath timing.

Cardio & Conditioning Done Safely

Prefer low-impact options (walking, gentle cycling, water exercise). Maintain talk-test breathing. If posture collapses or abdomen bulges, slow down or pause.

Exercises to Avoid (for now)

• Crunches, sit-ups, V-ups, hollow holds
• Traditional planks & push-ups until pressure control is automatic.
• Heavy lifts & high-impact that trigger bulging or pain.

Want demonstrations and progressions? Join the free Introductory Workshop.

Related Reading

• Abdominal Separation & Incisional Hernia: Tupler Technique® Core Solutions
• Tupler Technique® vs. Surgery: Incisional Hernia & Diastasis Recti Explained
• Core Strengthening for Incisional Hernia & Diastasis Recti: Tupler Technique® Guide

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