Best Exercises for Abdominal Separation Before and After Pregnancy (Tupler Technique® Edition)

TLDR: Not all ab exercises are created equal, especially when you have diastasis recti. The best exercises are those that strengthen the deep transverse abdominis (TVA) muscle without bulging the abdomen forward. The Tupler Technique® focuses on specific TVA contractions, like the Seated Tupler Contraction and the Elevator exercise. Just as important is avoiding exercises that make diastasis worse, such as crunches, sit-ups, and traditional planks. This guide provides a clear “do this, not that” list for a safe and effective core workout.

When you’re dealing with diastasis recti, your approach to exercise needs to be strategic. The wrong movements can not only stall your progress but can actually make the abdominal separation worse. The key to healing lies in strengthening the deepest abdominal muscle—the transverse abdominis (TVA)—while avoiding any exercises that put forward, forceful pressure on the weakened linea alba.

The Tupler Technique® is built around this principle. It provides a clear, evidence-based framework of exercises that are safe and effective both during pregnancy (to prevent a severe separation) and postpartum (to heal one). This article will serve as your definitive guide to the best exercises for abdominal separation, Tupler Technique® style. We’ll cover the exercises you should be doing daily and, just as importantly, the popular “ab workouts” you must avoid.

The Golden Rule of Diastasis Recti Exercise

Before we get into specifics, let’s establish the golden rule: Never perform an exercise that causes your abdomen to bulge or cone forward. This coning is a visual sign that the exercise is creating too much intra-abdominal pressure, forcing the linea alba outward and preventing it from healing. Always monitor your belly during any exercise. If you see a cone, stop and modify.

DO THIS: The Best Exercises for Abdominal Separation

The Tupler Technique® focuses on quality over quantity. These exercises are designed to be done with precision and focus to effectively strengthen the TVA.

1. The Seated Tupler Technique® Contraction

This is the foundational exercise of the program.

• How to do it: Sit tall on a chair with your feet flat on the floor and your back supported. Place your hands on your belly. Inhale and let your belly expand. As you exhale, make a “shhh” sound and simultaneously squeeze your transverse abdominis muscle, imagining you are pulling your hip bones together. Your belly should move back towards your spine. Hold the contraction for a count, then relax.
• Why it works: This exercise directly targets the TVA, the only muscle that can bring the separated rectus abdominis muscles closer together.
• How often: Aim for multiple sets of 100 repetitions throughout the day. You can break them up into smaller, manageable sets.

2. The Elevator Exercise

This exercise builds endurance and fine-tunes your control over the TVA.

• How to do it: In the same seated position, visualize your TVA as an elevator. Start at the “first floor” (relaxed). As you exhale, slowly lift the elevator to the “fifth floor” (a full contraction). Then, slowly lower it to the “third floor” (a half contraction) and hold. Then lower to the “first floor.”
• Why it works: It teaches you to maintain a level of tension in the TVA, which is crucial for all-day core support.

3. Pelvic Tilts

• How to do it: Lie on your back with your knees bent and feet flat. Inhale, and as you exhale, engage your TVA and gently tilt your pelvis so that your lower back presses into the floor. Inhale and return to neutral.
• Why it works: This is a gentle way to coordinate TVA engagement with pelvic movement, which is important for back support.

NOT THAT: The Worst Exercises for Diastasis Recti

These common exercises should be strictly avoided if you have a diastasis, as they create forward pressure on the linea alba.

• Crunches and Sit-Ups: These are the number one enemy of a healing diastasis. The forward flexion of the spine causes the abdomen to bulge and puts immense strain on the connective tissue.
• Traditional Planks: While planks are often touted as a great core exercise, a standard plank can cause coning in a weakened core. A modified, knee-down plank may be acceptable if you can maintain a flat abdomen, but a full plank should be avoided until your diastasis is fully healed.
• Double Leg Lifts: Lifting both legs at once from a lying-down position creates a huge load on the abdominal wall and will almost certainly cause bulging.
• V-Sits and “Bicycle” Crunches: Any exercise that involves lifting the head and shoulders while also moving the legs is a recipe for increased intra-abdominal pressure.
• Heavy Lifting with Improper Form: Lifting heavy weights without first engaging the TVA can lead to a diastasis or make an existing one worse.

Integrating the Tupler Technique® into Full-Body Workouts

Healing your diastasis doesn’t mean you have to give up all other forms of exercise. The key is to modify your workouts to make them diastasis-safe. This means:

• Engage Your TVA First: Before you lift a weight, do a squat, or perform any movement, always engage your transverse muscle first.
• Exhale on Exertion: Exhale and engage your core during the most difficult part of the movement.
• Monitor for Coning: Constantly watch your abdomen to ensure it remains flat.

By following these principles, you can safely incorporate activities like walking, swimming, and light weight training into your routine. A comprehensive postpartum core rehab program should always prioritize healing before performance.

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