If you’ve been diagnosed with diastasis recti and are ready to commit to healing, this complete recovery plan will guide you through every phase of progress. Using the Tupler Technique®, you can safely and effectively close the gap without surgery. Here’s what to expect week by week as your body begins to heal, strengthen, and stabilize.
Overview of the Tupler Technique® Program
The Tupler Technique® is a clinically proven 4-step program to heal diastasis recti. It includes core-specific exercises, splinting, functional movement education, and daily engagement of the transverse abdominis. You’ll work in progressive phases over 18 weeks to reduce the gap, strengthen your core, and restore postural and organ support. Watch the video overview
Weeks 1–3: Building Core Awareness
- Learn and practice Tupler contractions in sets of 5s and 10s
- Start wearing your Diastasis Rehab Splint® daily
- Train how to get up/down and lift without straining the midline
- Begin measuring your gap weekly
Weeks 4–6: Strengthening the Transverse
- Increase contraction reps and duration
- Track how your gap responds to exercise and splinting
- Improve your coordination of breathing and core control
- Begin integrating transverse engagement into daily movement
Weeks 7–12: Increased Reps and Resistance
- Add seated and standing Tupler movements
- Improve posture awareness and endurance
- Support pelvic floor recovery by engaging core + breath
- Notice reduction in doming and better abdominal control
Weeks 13–18: Rebuilding Functional Strength
- Gradually return to modified traditional exercise (if cleared)
- Refine alignment and breathing technique
- Develop core endurance for longer periods
- Close final millimeters of the diastasis gap
Post-Recovery Maintenance
After 18 weeks, you’ll shift into maintenance. Continue:
- Weekly core engagement exercises
- Splinting when needed (long car rides, travel, intense exercise)
- Monitoring core strength and gap width every few months
Supporting Tools and Articles
- How to Close Diastasis Recti Without Surgery
- Fixing Diastasis Years Later
- Safe Core Exercises for Diastasis Recti
- Diastasis Recti Research
FAQs
Q: When will I start seeing results?
A: Most people report noticeable change by week 6. Results depend on consistency, technique, and tissue condition.
Q: Can I skip the splint?
A: No. Splinting is essential to approximate the muscles so the tissue can heal. It’s one of the Tupler Technique®’s core pillars.
Q: What if my gap doesn’t close fully?
A: Even if some separation remains, you can achieve full functional core strength, stability, and improved posture with this approach.
