Best Exercises for Men with Diastasis Recti: A Safer, Smarter Way to Rebuild Your Core

Most men don't expect to hear the words "diastasis recti" from their doctor—or at the gym. But if you’ve noticed a belly bulge, doming when doing sit-ups, or persistent back pain, you might be one of many men silently dealing with this condition. Men with diastasis recti often go undiagnosed because this condition is usually associated with postpartum women. But yes—men get it too. And if you're one of them, knowing which exercises to do (and avoid) is crucial to your recovery.

What Is Diastasis Recti in Men?

Diastasis recti occurs when the connective tissue (called the linea alba) between the two sides of your rectus abdominis (your “six-pack” muscles) becomes stretched and weakened, creating a visible and functional gap. While often talked about in the context of pregnancy, men with diastasis recti typically develop it due to excess abdominal pressure—often from weightlifting, improper breathing, chronic coughing, obesity, or poor form during workouts.

How Diastasis Recti Happens in Men

This condition in men can stem from:

  • Heavy weightlifting with poor core engagement
  • Chronic straining during bowel movements or lifting
  • Central obesity or rapid weight gain
  • Poor posture and sedentary habits

Most don’t realize they have it until the bulge becomes visible—or pain starts to limit their activity. That’s why correcting this through the right exercises is critical.

Why Exercise Choice Matters

One of the most common mistakes men make is trying to “train the abs” the traditional way—crunches, planks, sit-ups. But these exercises can actually widen the separation and put more strain on an already weakened midline.

The key to healing isn’t brute force. It’s controlled, precise movement that targets the transverse abdominis—your body’s natural internal corset.

Best Exercises for Men with Diastasis Recti

The following Tupler-approved exercises are safe, effective, and specifically designed for men with abdominal separation:

  • Elevator Contractions: While seated or standing, exhale slowly and draw your belly button in and up like an elevator. Hold at the top floor (deepest contraction) for 5 seconds. Repeat 10 times.
  • Seated Core Pulses: Sit tall, feet flat. Exhale and gently pulse your belly inward 20–30 times in sets of 3. This keeps tension on the connective tissue.
  • Wall Press with Core Engagement: Stand with your back against the wall, knees soft. Exhale and pull belly in as you press your back flat to the wall. This teaches alignment and activation.

Do these exercises while wearing an abdominal splint (like the one used in the Tupler Technique® program) for better muscle positioning and faster connective tissue repair.

Exercises Men Should Avoid

These exercises can worsen the condition by increasing intra-abdominal pressure or causing outward bulging:

  • Crunches or Sit-ups: Forceful spinal flexion pushes the abdominal wall outward.
  • Planks and Push-ups: These can create bulging if the core isn't properly stabilized.
  • Leg Raises: These challenge the lower abdominals, often at the expense of the linea alba.
  • Heavy Deadlifts or Squats (without core control): These add strain to an already compromised core.

Even traditional strength training can worsen the gap if you don’t adjust your breathing and alignment.

How to Build a Diastasis-Safe Core Routine

A safe routine for men with diastasis recti should include:

  • Daily core engagement exercises like the elevator or transverse pulses
  • Consistent splinting for optimal muscle alignment
  • Posture correction throughout the day, especially during lifting or walking
  • Education and guidance on how to breathe and move during exercise

The Tupler Technique® provides all of these components in a medically proven step-by-step system that helps men rebuild their core—without surgery or guesswork.

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