When healing postpartum diastasis recti, the best exercises are the ones that build deep-core control without bulging the midline. The Tupler Technique® starts with foundational breath and transverse abdominis work, then adds carefully scaled movements you can do in real life. Use this guide to choose safe progressions and know exactly when to level up.
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Core Principles for Exercise Selection
- Flat Midline Rule: If you see doming/coning, regress immediately.
- Exhale on Effort: Pair exhalation with the work portion to control pressure.
- Quality Over Quantity: Clean reps build tension in the linea alba.
- Splint Smart: The Together Tummy™ Splint supports approximation during practice.
Phase 1: Breath, Bracing & Gentle Activation
- Diaphragmatic Breathing: Inhale to expand 360°, exhale to gently draw the belly wall in and up.
- TrA Pulses: Small rhythmic contractions on exhale without tilting the pelvis or bulging.
- Posture Drills: Stack ribs over pelvis; lengthen tall through the crown.
Phase 2: Transitional Strength (No Doming Allowed)
- Side-Lying Arm Press: Exhale, engage TrA, press and hold—maintain a flat midline.
- Supported Hip Hinge: Hinge with neutral spine; breath out to rise.
- Carries (Light): Keep ribs stacked and midline quiet while walking.
Phase 3: Functional Re-Integration
- Squat Variations: Only when you can prevent doming—progress load slowly.
- Split-Stance Work: Add light resistance as control improves.
- Rotational Patterns: Train anti-rotation first; then controlled rotation.
Important! Exercises to Avoid (Early)
Important!
- Crunches, Sit-Ups, Bicycle Crunches
- Front Planks & Push-Ups (until you can keep the midline flat)
- Double Leg Lifts or heavy lever work that forces bulging
How to Progress Safely
Increase one variable at a time—range, load, or time under tension—only if your midline remains flat and firm. If fatigue leads to doming, reduce the challenge and rebuild.
Need a roadmap? Join the Free Intro Workshop and follow the Tupler Technique® resources.
Related Reading (Anchor-Text Interlinks)
- Postpartum Diastasis Recti: Healing Your Core Safely with the Tupler Technique®
- How to Fix Postpartum Diastasis Recti Without Surgery Using the Tupler Technique®
- Postpartum Belly Pooch or Diastasis Recti? Tupler Technique® Answers
