Diastasis-Safe Exercises to Improve Core Strength and Sexual Performance | Tupler Technique®

For men dealing with diastasis recti, finding exercises that strengthen the core without worsening the condition can be challenging. This challenge becomes even more significant when considering the potential connection between core function and sexual performance. The good news is that with the right approach, it's possible to improve both simultaneously. This comprehensive guide explores diastasis-safe exercises that not only support healing of abdominal separation but may also enhance erectile function through improved core-pelvic integration. Based on the principles of the Tupler Technique®, these exercises focus on functional strength, proper pressure management, and the core-pelvic connection that's essential for both structural integrity and sexual health.  Check this FREE Introductory Program.

The Foundation: Understanding the Core-Pelvic Connection

Before diving into specific exercises, it's essential to understand the anatomical and functional relationship between the core and pelvic floor, which forms the foundation for both diastasis recti rehabilitation and potential improvements in sexual function.

Integrated Systems Approach

The core and pelvic floor function as parts of an integrated system rather than isolated units:

• Pressure system: The abdominal cavity functions as a pressure chamber, with the diaphragm at the top, the pelvic floor at the bottom, and the abdominal and back muscles forming the walls
• Co-activation patterns: Research shows that the transverse abdominis (the deepest abdominal muscle) and pelvic floor muscles typically activate together during functional movements
• Fascial connections: Connective tissue links these muscle groups anatomically, creating direct mechanical relationships
• Neurological coordination: Shared neural pathways facilitate coordinated function between these muscle groups

This integrated relationship explains why dysfunction in one area (such as diastasis recti affecting core function) can potentially impact the other (pelvic floor function, which plays a role in erectile health).

The Role of the Transverse Abdominis

The transverse abdominis (TVA) is particularly important in this relationship:

• It's the deepest abdominal muscle, wrapping around the torso horizontally like a corset
• When contracted properly, it helps approximate the rectus muscles, potentially reducing the gap in diastasis recti
• It works synergistically with the pelvic floor muscles during functional movements
• It helps regulate intra-abdominal pressure, which affects both core stability and pelvic function

Learning to engage this muscle effectively is a cornerstone of both diastasis recti rehabilitation and exercises that support pelvic health.

Pelvic Floor Anatomy for Men

Understanding the male pelvic floor provides context for the exercises that follow:

• Levator ani complex: The largest group of pelvic floor muscles, including the pubococcygeus, iliococcygeus, and puborectalis
• Bulbospongiosus: Surrounds the bulb of the penis and aids in ejaculation
• Ischiocavernosus: Helps maintain erections by compressing veins to prevent blood from leaving the penis
• External anal sphincter: Controls bowel function

These muscles work together to support the pelvic organs, control bladder and bowel function, and play a crucial role in sexual function.

Pressure Management Principles

Proper pressure management is essential for both healing diastasis recti and supporting pelvic function:

• Balanced pressure: Exercises should create balanced pressure throughout the abdominal cavity rather than directing excessive pressure toward the linea alba or pelvic floor
• Breathing coordination: Proper breathing techniques help regulate pressure during movement
• Gradual progression: Increasing challenge while maintaining pressure control is key to effective training
• Visual feedback: Monitoring for signs of excessive pressure (like doming along the midline) provides immediate feedback about exercise suitability

These principles guide the selection and performance of all exercises in this program.

Transverse Abdominis Activation Exercises

The foundation of diastasis-safe core training is learning to effectively engage the transverse abdominis. These exercises focus specifically on this deep core muscle.

Seated Transverse Activation

How to perform:

1. Sit upright on a firm surface with feet flat on the floor
2. Place your hands on your lower abdomen, just inside your hip bones
3. Take a normal breath in
4. As you exhale, gently draw your abdominal wall inward, feeling the muscles tense beneath your fingers
5. Maintain normal breathing while holding the contraction
6. Hold for 5-10 seconds initially, gradually increasing to 30 seconds as strength improves
7. Perform 10 repetitions, several times throughout the day

Key points:

• Focus on drawing the lower abdomen inward rather than "sucking in" the entire stomach
• Maintain normal breathing throughout—avoid holding your breath
• Keep your shoulders relaxed and avoid tensing other muscles
• The movement should be subtle—this is not about creating a dramatic visible change

The Elevator Exercise

How to perform:

1. Begin in the same seated position as the previous exercise
2. Visualize your abdominal wall as an elevator that can move inward in stages
3. Take a normal breath in
4. As you exhale, draw your abdomen in slightly (first floor)
5. Continue to exhale and draw in further (second floor)
6. With the last of your exhale, draw in as far as comfortable (third floor)
7. Hold briefly at your deepest contraction
8. Release gradually, floor by floor, as you inhale
9. Perform 5-10 repetitions

Key points:

• Focus on the quality of the contraction rather than speed
• Coordinate the movement with your breath
• Visualizing the "floors" helps develop control and awareness
• This exercise helps develop the ability to engage the transverse at different intensities

Supine Transverse Activation

How to perform:

1. Lie on your back with knees bent and feet flat on the floor
2. Place your hands on your lower abdomen
3. Take a normal breath in
4. As you exhale, gently draw your navel toward your spine
5. Maintain the contraction while continuing to breathe normally
6. Hold for 5-10 seconds initially, gradually increasing to 30 seconds
7. Perform 10 repetitions

Key points:

• The supine position makes it easier to feel the transverse activation
• Ensure your lower back maintains gentle contact with the floor
• Avoid tilting your pelvis or pressing your back into the floor
• This position helps develop the mind-muscle connection needed for more advanced exercises

Modified Head Lifts

How to perform:

1. Lie on your back with knees bent and feet flat on the floor
2. Place one hand behind your head and the other on your abdomen
3. Engage your transverse abdominis by drawing your navel toward your spine
4. Maintaining this engagement, exhale as you gently lift just your head (not your shoulders)
5. Inhale as you lower your head back down
6. Perform 5-10 repetitions initially, gradually increasing to 20

Key points:

• The key difference from traditional head lifts is maintaining transverse engagement throughout
• Keep the movement small—lifting just the head, not the shoulders
• Monitor for any doming or bulging along the midline; if present, reduce the range of motion
• Coordinate the movement with your breath—exhale on exertion

Pelvic Floor Strengthening for Men

Strengthening the pelvic floor muscles can support both core rehabilitation and sexual function. These exercises focus specifically on the pelvic floor while maintaining proper core engagement.

Basic Pelvic Floor Contractions

How to perform:

1. Sit in a comfortable position with good posture
2. Identify your pelvic floor muscles by imagining you're trying to stop the flow of urine or prevent passing gas
3. Contract these muscles by lifting and drawing them inward and upward
4. Hold for 3-5 seconds initially, gradually increasing to 10 seconds
5. Fully relax the muscles between contractions
6. Perform 10 repetitions, 3 times daily

Key points:

• Focus on isolating the pelvic floor muscles without tensing your buttocks, thighs, or abdomen
• Maintain normal breathing throughout—avoid holding your breath
• The relaxation phase is as important as the contraction phase
• Consistency is key—these exercises should be performed daily

Coordinated Core-Pelvic Floor Activation

How to perform:

1. Sit or lie in a comfortable position
2. Take a normal breath in
3. As you exhale, simultaneously engage your transverse abdominis and pelvic floor muscles
4. Hold both contractions while breathing normally
5. Hold for 5 seconds initially, gradually increasing to 20 seconds
6. Fully relax both muscle groups between repetitions
7. Perform 10 repetitions

Key points:

• This exercise reinforces the natural coordination between these muscle groups
• Focus on the quality of the contraction rather than quantity
• Ensure you're fully relaxing between repetitions
• This coordination is essential for functional movements and activities

Pelvic Floor Endurance Training

How to perform:

1. Begin in a comfortable seated or lying position
2. Engage your pelvic floor muscles at about 50% of maximum contraction
3. Hold this moderate contraction while breathing normally
4. Maintain for 30-60 seconds
5. Fully relax for an equal amount of time
6. Repeat 3-5 times

Key points:

• This exercise builds endurance rather than maximum strength
• The moderate contraction level allows for longer holding times
• Maintaining proper breathing is essential
• Endurance in these muscles supports both core function and sexual performance

Functional Pelvic Floor Integration

How to perform:

1. Stand with good posture and feet hip-width apart
2. Engage your transverse abdominis and pelvic floor
3. Maintaining this engagement, perform simple movements like arm raises or gentle knee lifts
4. Focus on maintaining the core-pelvic engagement throughout the movement
5. Start with 5 repetitions of each movement, gradually increasing to 10-15

Key points:

• This exercise bridges the gap between isolated contractions and functional movement
• The challenge is maintaining engagement while moving other body parts
• If you lose the contraction during movement, simplify the movement or reduce the range
• This integration is essential for carrying core-pelvic coordination into daily activities

Functional Movement Patterns

These exercises incorporate proper core and pelvic floor engagement into functional movement patterns, building real-world strength while supporting healing.

Wall Lean

How to perform:

1. Stand facing a wall, about arm's length away
2. Place your hands on the wall at shoulder height
3. Engage your transverse abdominis and pelvic floor
4. Maintaining this engagement, lean forward by bending your elbows, keeping your body in a straight line
5. Push back to the starting position while maintaining core engagement
6. Perform 10-15 repetitions

Key points:

• This is a modified push-up that minimizes pressure on the linea alba
• Keep your body in a straight line from head to heels
• The more upright your position, the easier the exercise; increase the challenge by placing your hands lower on the wall
• Focus on maintaining core engagement throughout the movement

Seated Marching

How to perform:

1. Sit on a stable chair with good posture, feet flat on the floor
2. Engage your transverse abdominis and pelvic floor
3. Maintaining this engagement, lift one foot slightly off the floor
4. Lower it and repeat with the other foot
5. Continue alternating in a marching pattern
6. Perform 10-15 repetitions per side

Key points:

• The challenge is maintaining core engagement while moving the legs
• Keep your upper body stable—avoid leaning or twisting
• Start with small movements and increase the height of the lift as control improves
• This exercise helps develop functional core stability

Standing Row with Resistance Band

How to perform:

1. Secure a resistance band at chest height
2. Stand facing the anchor point with feet hip-width apart
3. Hold the band with both hands, arms extended
4. Engage your transverse abdominis and pelvic floor
5. Maintaining this engagement, pull the band toward your chest by bending your elbows and squeezing your shoulder blades together
6. Slowly return to the starting position
7. Perform 10-15 repetitions

Key points:

• Choose a resistance level that allows proper form
• Focus on maintaining core engagement throughout the movement
• Keep your shoulders relaxed and down, away from your ears
• This exercise builds functional upper body strength while reinforcing core stability

Modified Squat

How to perform:

1. Stand with feet slightly wider than hip-width apart
2. Engage your transverse abdominis and pelvic floor
3. Maintaining this engagement, bend your knees and hips to lower into a partial squat
4. Keep your chest lifted and back straight
5. Return to standing by pressing through your heels
6. Perform 10-15 repetitions

Key points:

• Start with a small range of motion, gradually increasing depth as control improves
• Coordinate your breath—exhale as you rise
• Monitor for any doming or loss of core engagement; if present, reduce the depth
• This functional movement builds lower body strength while reinforcing core stability

Hip Bridge with Core Engagement

How to perform:

1. Lie on your back with knees bent and feet flat on the floor
2. Engage your transverse abdominis and pelvic floor
3. Maintaining this engagement, lift your hips toward the ceiling
4. Hold the top position briefly
5. Lower back down with control
6. Perform 10-15 repetitions

Key points:

• Focus on initiating the movement with your core and glutes, not your lower back
• Keep the movement controlled and deliberate
• Maintain core engagement throughout the entire movement
• This exercise strengthens the posterior chain while reinforcing core-pelvic coordination

Breathing Techniques for Core-Pelvic Coordination

Proper breathing is essential for effective core-pelvic function. These techniques help coordinate breathing with movement and optimize pressure management.

Diaphragmatic Breathing

How to perform:

1. Lie on your back with knees bent and feet flat on the floor
2. Place one hand on your chest and the other on your abdomen
3. Breathe in slowly through your nose, allowing your abdomen to rise (the hand on your abdomen should rise more than the hand on your chest)
4. Exhale slowly through your mouth, feeling your abdomen lower
5. Focus on full, deep breaths that engage the diaphragm
6. Practice for 5-10 minutes daily

Key points:

• This breathing pattern engages the diaphragm properly, which is essential for pressure regulation
• The rise of the abdomen during inhalation is normal and different from doming
• Practice first in a lying position, then progress to seated and standing
• This foundational breathing pattern supports all other exercises

Coordinated Breath with Core Engagement

How to perform:

1. Begin in a comfortable position
2. Inhale deeply through your nose, allowing your abdomen to expand
3. As you exhale through your mouth, gently engage your transverse abdominis and pelvic floor
4. Maintain a partial engagement as you inhale again
5. Deepen the engagement slightly with each exhale
6. Practice for 5-10 breath cycles

Key points:

• This technique teaches how to maintain some core engagement while breathing
• Avoid fully releasing the engagement during inhalation
• The exhalation phase is when you can achieve deeper engagement
• This coordination is essential for functional activities

Pressure Management Breathing

How to perform:

1. Begin in a standing position
2. Inhale deeply through your nose
3. Engage your transverse abdominis and pelvic floor
4. Exhale slowly through your mouth while maintaining this engagement
5. As you continue to exhale, perform a simple movement (like a partial squat or arm raise)
6. Inhale as you return to the starting position
7. Repeat for 5-10 breath cycles

Key points:

• This technique teaches how to manage pressure during movement
• Timing the exertion phase with exhalation helps regulate intra-abdominal pressure
• Start with simple movements and progress to more complex ones
• This breathing pattern can be applied to daily activities and exercise

Relaxation Breathing

How to perform:

1. Lie in a comfortable position
2. Place your hands on your lower abdomen
3. Inhale slowly through your nose for a count of 4
4. Hold briefly
5. Exhale slowly through your mouth for a count of 6
6. Focus on releasing tension with each exhale
7. Practice for 5-10 minutes

Key points:

• This technique helps release excessive tension in the core and pelvic floor
• The longer exhale promotes relaxation of the nervous system
• Particularly beneficial for men who tend toward excessive tension in these muscles
• Balancing tension and relaxation is essential for optimal function

Exercise Progression Timeline

Effective rehabilitation follows a progressive approach that respects the healing process while gradually building strength and function.

Phase 1: Foundation (Weeks 1-4)

Focus areas:

• Learning proper transverse abdominis activation
• Developing awareness of the pelvic floor muscles
• Establishing proper breathing patterns
• Building the mind-muscle connection

Key exercises:

• Seated and supine transverse activation
• Basic pelvic floor contractions
• Diaphragmatic breathing
• Elevator exercise

Guidelines:

• Focus on quality over quantity
• Practice multiple short sessions throughout the day
• Use the Diastasis Rehab Splint® as directed in the Tupler Technique® program
• Avoid exercises that cause doming or discomfort

Phase 2: Integration (Weeks 5-10)

Focus areas:

• Coordinating core and pelvic floor activation
• Introducing gentle movement with proper engagement
• Building endurance in the core and pelvic floor
• Applying proper breathing to movement

Key exercises:

• Coordinated core-pelvic floor activation
• Modified head lifts
• Seated marching
• Wall lean
• Coordinated breath with core engagement

Guidelines:

• Gradually increase repetitions and holding times
• Continue using the Diastasis Rehab Splint® as directed
• Monitor for any signs of doming or discomfort
• Begin incorporating core awareness into daily activities

Phase 3: Functional Strength (Weeks 11-18)

Focus areas:

• Building functional strength through integrated movements
• Increasing the challenge while maintaining proper form
• Developing endurance for daily activities
• Preparing for return to more challenging exercises

Key exercises:

• Modified squats
• Hip bridge with core engagement
• Standing row with resistance band
• Functional pelvic floor integration
• Pressure management breathing

Guidelines:

• Gradually increase resistance and complexity
• Continue monitoring for doming or discomfort
• Begin transitioning to more functional exercise patterns
• Apply core-pelvic awareness to all activities

Phase 4: Maintenance and Advancement (Beyond Week 18)

Focus areas:

• Maintaining core-pelvic coordination during more challenging activities
• Gradually returning to preferred exercises with proper modification
• Continuing to build functional strength
• Integrating core-pelvic awareness into all activities

Key exercises:

• Progressive resistance training with proper form
• Modified versions of traditional exercises
• Sport or activity-specific training
• Continued attention to breathing and pressure management

Guidelines:

• Continue monitoring for signs that an exercise is inappropriate
• Maintain core-pelvic awareness during all activities
• Periodically reassess diastasis status
• Adjust exercise selection based on ongoing healing

Sample Workout Routines

These sample routines provide structured ways to implement the exercises based on your current phase of healing.

Phase 1 Daily Routine

Morning Session (5-10 minutes):

• Diaphragmatic breathing: 10 breath cycles
• Seated transverse activation: 10 repetitions, 5-second hold
• Basic pelvic floor contractions: 10 repetitions, 3-second hold

Midday Session (5-10 minutes):

• Elevator exercise: 5 repetitions
• Supine transverse activation: 10 repetitions, 5-second hold
• Coordinated breath with core engagement: 5 breath cycles

Evening Session (10-15 minutes):

• Diaphragmatic breathing: 10 breath cycles
• Seated transverse activation: 10 repetitions, 10-second hold
• Basic pelvic floor contractions: 10 repetitions, 5-second hold
• Relaxation breathing: 5 minutes

Phase 2 Workout (3-4 times per week)

Warm-up (5 minutes):

• Diaphragmatic breathing: 10 breath cycles
• Seated transverse activation: 10 repetitions, 10-second hold
• Coordinated core-pelvic floor activation: 10 repetitions, 5-second hold

Main Workout (15-20 minutes):

• Modified head lifts: 2 sets of 10 repetitions
• Seated marching: 2 sets of 10 repetitions per side
• Wall lean: 2 sets of 10 repetitions
• Pelvic floor endurance training: 3 repetitions, 30-second hold
• Coordinated breath with core engagement: 10 breath cycles

Cool-down (5 minutes):

• Relaxation breathing: 5 minutes

Phase 3 Workout (3-4 times per week)

Warm-up (5-10 minutes):

• Diaphragmatic breathing: 10 breath cycles
• Coordinated core-pelvic floor activation: 10 repetitions, 10-second hold
• Pressure management breathing: 5 repetitions with arm raises

Main Workout (20-30 minutes):

• Modified squats: 2 sets of 15 repetitions
• Hip bridge with core engagement: 2 sets of 15 repetitions
• Standing row with resistance band: 2 sets of 15 repetitions
• Functional pelvic floor integration: 2 sets of 10 repetitions with knee lifts
• Wall lean: 2 sets of 15 repetitions
• Pelvic floor endurance training: 3 repetitions, 60-second hold

Cool-down (5-10 minutes):

• Coordinated breath with core engagement: 10 breath cycles
• Relaxation breathing: 5 minutes

Daily Maintenance Routine (Beyond Phase 3)

This brief routine can be performed daily to maintain core-pelvic awareness and function:

• Coordinated core-pelvic floor activation: 10 repetitions, 10-second hold
• Pressure management breathing: 10 repetitions with movement
• Functional pelvic floor integration: 10 repetitions with varied movements
• Brief relaxation breathing: 2-3 minutes

This maintenance routine takes only 5-10 minutes but helps reinforce the neural patterns established during the more intensive phases of the program.

Frequently Asked Questions

Conclusion

The exercises presented in this guide offer a comprehensive approach to strengthening the core while supporting healing of diastasis recti and potentially improving related functions, including erectile health. By focusing on the integrated relationship between the core and pelvic floor, these exercises address the functional connections that influence both structural integrity and sexual performance.

Key principles to remember include:

• The core and pelvic floor function as an integrated system, with dysfunction in one area potentially affecting the other
• Proper transverse abdominis activation is fundamental to both healing diastasis recti and supporting pelvic floor function
• Breathing coordination and pressure management are essential for effective exercise and functional movement
• Progressive training that respects the healing process yields the best long-term results
• Consistency with the exercises is more important than intensity or complexity

By following the structured progression outlined in this guide, you can develop strength and function in a way that supports healing rather than hindering it. The benefits extend beyond just closing the gap in diastasis recti to include improved posture, reduced back pain, enhanced core function, and potentially improved sexual performance through optimized pelvic floor function.

Remember that healing is a process that requires patience and consistency. The Tupler Technique® provides a research-based framework for this process, with these exercises forming an important component of the comprehensive approach. As you progress, you'll develop not just stronger muscles but a deeper awareness of how your body functions as an integrated system—awareness that can benefit many aspects of health and performance.

For more information on related topics, explore these articles:

• Diastasis Recti and Erectile Dysfunction in Men: The Complete Guide
• Core Exercises That Worsen Diastasis Recti and Erectile Function
• Tupler Technique®: A Proven Solution for Men with Diastasis Recti
• The Science Behind Diastasis Recti and Male Pelvic Floor Function