When you're healing abdominal separation after pregnancy, the right exercises matter just as much as what you avoid. While it’s tempting to jump into crunches or planks to get your belly back, these can actually make things worse. The real goal? Rebuilding from the inside out—starting with your deepest core muscle: the transverse abdominis.
Why Traditional Core Exercises Don’t Work
Most people associate core strength with sit-ups, crunches, or planks. But these moves increase intra-abdominal pressure and push your abdominal wall outward—worsening the gap instead of closing it.
For women dealing with abdominal separation after pregnancy, these movements can cause bulging, doming, or even pelvic floor strain. Healing requires a completely different strategy—one that re-trains your body to work from the inside out.
The Power of the Transverse Abdominis
The transverse abdominis (TVA) is your body’s natural corset. It's the deepest layer of abdominal muscle and plays a critical role in supporting your spine and internal organs. Engaging this muscle properly is the foundation of every safe and effective diastasis healing program—including the Tupler Technique®.
Foundational Exercises That Are Tupler-Safe
These gentle exercises are safe and effective for rebuilding core strength without increasing pressure on your separation:
- Elevator Exercise: Imagine your belly button is an elevator going down and in. Exhale and slowly draw your navel toward your spine in stages, holding at each “floor.”
- Belly Breathing: With one hand on your lower belly, inhale to expand and exhale to draw your core inward. Practice keeping your ribs relaxed while your TVA activates.
- Seated Squeeze: Sit tall in a chair with your feet flat. Inhale, then exhale and pull your belly in and up. Hold for 5–10 seconds. Repeat throughout the day.
These exercises should be done daily and slowly, while wearing your abdominal splint to guide the muscles back together.
Breathing and Alignment Matter
Improper breathing can sabotage your healing efforts. Holding your breath or bearing down creates pressure that pushes outward. Instead, focus on:
- Exhaling fully during every muscle contraction
- Keeping your ribs down and soft
- Maintaining a neutral spine and upright posture
Good alignment reduces strain on your connective tissue and supports long-term healing.
Why Wearing a Splint During Exercise Helps
One of the most important principles of the Tupler Technique® is wearing a splint. This isn’t a waist trainer—it’s a therapeutic support that:
- Physically brings your abdominal muscles together
- Reduces outward pressure during movement
- Guides connective tissue healing by keeping it aligned
Always wear your splint while doing healing exercises, especially during early recovery stages.
How to Track Your Progress Safely
Healing abdominal separation after pregnancy is gradual. To stay motivated, monitor your progress using:
- Photos: Weekly pictures show changes that the mirror might not.
- Finger Test: Use your fingers to measure the width and depth of the gap.
- Strength Check: How easily can you sit, lift, and carry without back pain or bulging?
Next Steps in Your Healing Journey
If you're ready to safely rebuild your core and close your abdominal gap, the best next step is to learn the full method. Our Free Introductory Workshop walks you through exactly how to begin, what to do daily, and what to avoid.
Explore more in this educational series:
- Understanding Abdominal Separation After Pregnancy (Article 1)
- How Long Does It Take to Heal Abdominal Separation? (Article 2)
- Can Abdominal Separation Cause Back Pain? Understanding the Link (Coming Soon)
