If you are a man with diastasis recti, which exercises should you start with? In the Tupler Technique®, the first six weeks focus on the program’s four steps, including its named abdominal exercises, alongside certain aerobic activities. Julie Tupler, RN, recommends waiting on weight training and exercise classes during that first phase. The program teaches a diastasis-safe exercise routine in week six; it does not start with a general gym workout.
Reviewed September 29, 2026. This article explains the published program; it is not an individual exercise prescription or a diagnosis.
What are the four steps?
Julie Tupler, RN, created the Tupler Technique®. Its published adult-program outline describes four connected steps:
- Reposition the abdominal muscles and connective tissue with the Diastasis Rehab Splint®.
- Learn the Tupler Technique® exercises: Elevator, Contracting and Head Lifts.
- Develop awareness of the transverse abdominal muscle—the deeper muscle that draws the belly inward—during daily activity and exercise.
- Learn ways to get up and down without putting unnecessary force on the midline.
These steps work together. A few isolated repetitions of a different core exercise are not the same as following the Tupler Technique® program.
What should men do in the first six weeks?
The program recommends focusing on transverse-muscle strength and awareness while doing all four steps. Its listed aerobic options are walking outdoors or on a treadmill, an elliptical machine and an upright stationary bike. Julie’s adult-program outline recommends no weight training, exercise classes or sports during this initial period. Follow the program’s individual instructions if you have other health concerns or activity restrictions.
Which abdominal exercises belong to the Tupler Technique®?
The adult program names Elevator, Contracting and Head Lifts. They are specific exercises with taught form and progression. A Head Lift is not a crunch: Julie’s exercise FAQ distinguishes lifting the head from lifting the shoulders. Learn the exercises from the program materials or a Tupler-trained professional before trying to replace them with familiar gym movements.
What details help you practice them correctly?
For seated Tupler exercises, Julie’s FAQ calls for a supported back and neutral spine. It says to count aloud so you keep breathing, and it advises doing the seated exercises while seated during the first six weeks.
Breathing changes with the activity. During the seated exercises, the FAQ describes chest breathing while holding the transverse muscle inward. During aerobic activity, it describes belly breathing and bringing the belly toward the spine on the exhale. This is more precise than a single “brace before every rep” cue.
Which exercises should you avoid or modify?
The Tupler exercise FAQ says to avoid crunches and sit-ups, and warns against jackknifing out of bed. It directs people with diastasis to do planks and push-ups against a wall instead of on the floor. A bench plank that “doesn’t dome” is not the wall option Julie describes. The first-six-week restriction on weight training still applies.
If an activity causes pain or you cannot maintain the taught form, stop and get individual guidance. Follow the program’s taught routine instead of using a generic strength schedule.
Why is splinting part of the program?
The Diastasis Rehab Splint® is intended to reposition the separated muscles and connective tissue as part of the four-step method. Julie’s FAQ distinguishes that purpose from ordinary compression. It also says to wear the splint during exercise as directed by the program. Proper fit and use matter; a generic binder is not a substitute for the program’s instruction.
What happens after week six?
In week six, the adult program teaches a diastasis-safe exercise routine. The overall Tupler Technique® progresses over 18 weeks. That does not mean every man can begin a prescribed set of planks, heavy lifts or running at week six. The timing and movements should follow the actual program and the person’s needs.
You can learn how to check your belly for a diastasis using the site’s instruction video and discuss what you find with a trained professional. Julie’s program notes that a severe diastasis may become smaller without fully closing. Do not use a flat-looking belly during one exercise as proof that the separation has closed.
A belly bulge may also need medical assessment. If you have a new, painful or growing lump, seek a clinician’s advice. If a suspected hernia comes with severe persistent pain, vomiting or a color-changing swelling, seek urgent care; the NHS umbilical-hernia guidance describes these as warning signs.
Frequently asked questions
What exercises does the Tupler Technique® teach?
The program names Elevator, Contracting and Head Lifts as its exercises. Learn their form from the Tupler Technique® program or a trained professional.
Can I lift weights during the first six weeks?
Julie’s adult program recommends focusing on its four steps and listed aerobic activities during the first six weeks, without weight training.
Can I do planks or push-ups?
The Tupler exercise FAQ directs people with diastasis to perform planks and push-ups against a wall rather than on the floor.
When does the program add a diastasis-safe exercise routine?
The adult program says it teaches a diastasis-safe exercise routine in week six. Its full progression spans 18 weeks.
A clear next step
If you want to learn how the Tupler Technique® applies to men, get the free men’s guide. It explains the program and gives you a starting point for questions to discuss with a qualified professional.
Program sources: Tupler Technique® adult program and Tupler exercise FAQ. Medical warning signs: NHS guidance.
