If you’ve been diagnosed with diastasis recti or suspect you may have it, the first thing you should know is this: the wrong exercises can make it worse. Fortunately, the right exercises—done correctly and consistently—can help fix diastasis recti safely and effectively without the need for surgery. In this article, we’ll guide you through the best movements for healing abdominal separation, how to engage your core properly, and which exercises to avoid.
What is Diastasis Recti?
Diastasis recti is a condition where the left and right sides of your abdominal muscles separate along the linea alba. This can lead to a bulging belly, back pain, poor posture, and pelvic floor issues. For an overview of how to heal it naturally, read our pillar article here.
Why Exercises Matter in Healing Diastasis Recti
Targeted exercises help reconnect and strengthen the transverse abdominis (TVA)—your deepest core muscle. A properly engaged TVA helps pull the abdominal walls back together and reinforce the connective tissue.
Top Diastasis Recti Safe Exercises
- Seated Transverse Contractions: Sit tall, inhale, then exhale as you pull your belly button toward your spine. Hold for 5 seconds.
- Diaphragmatic Breathing: Lie on your back, inhale deeply through your nose, allowing your ribs to expand. Exhale fully, engaging your core.
- Wall Sit + TVA Activation: Slide down a wall into a squat while maintaining core engagement.
- Pelvic Tilts: Lying down with knees bent, tilt your pelvis back as you engage your core gently.
Exercises to Avoid with Diastasis Recti
- Crunches and sit-ups
- Standard planks
- Oblique twists with weights
- Double leg lifts or V-sits
These movements can worsen abdominal pressure and strain the linea alba.
How the Tupler Technique® Helps
The Tupler Technique® is a clinically-proven method for safely strengthening the core and closing diastasis recti. It incorporates:
- Tupler-specific abdominal exercises
- Wearing a Diastasis Rehab Splint®
- Developing awareness of the transverse muscle in daily activities
- Safe movement techniques like getting up and down correctly
Sample Daily Routine
Here’s what a safe 15-minute daily practice could look like:
- 5 minutes of diaphragmatic breathing
- 3 sets of seated transverse ab contractions (10 reps each)
- 2 sets of supported wall sits with core focus
- 2 sets of pelvic tilts (10 reps each)
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Frequently Asked Questions
Q: How soon will I see results?
A: Most people begin to see improvement in 6–12 weeks when practicing daily.
Q: Can I start these exercises immediately after pregnancy?
A: Yes, with clearance from your healthcare provider, these exercises are gentle enough for early postpartum recovery.
Q: Do I need a splint for these exercises?
A: Yes, a splint helps approximate the muscles and enhances results. The Tupler Technique® includes this as a core step.
