Exercises for Diastasis Do’s & Don’ts: Diastasis Safe Modifications for Sports

Are you eager to get your pre-pregnancy figure back? Before you do any sit-ups or crunches, be sure to read first my guide to diastasis safe exercises incorporated in the 4-Step Tupler Technique® Program.


Most people think that if you want to flatten out your mommy pooch you should hit the gym for an unrelenting routine of crunches which is actually wrong. A diastasis recti could be the cause of your post-partum pregnant looking tummy. Crunches will actually make it worse.

Before you do any abdominal exercises, be sure to test yourself first to determine whether you do have diastasis recti. Click here to read a related article I wrote -

“How To Do A Diastasis Recti Test On Yourself Accurately” OR watch my video on how to check yourself for diastasis recti.

Read on to find out what exercises you should avoid and what you should do instead.

The goal of the Tupler Technique® is to heal the weakened connective tissue that joins your outermost abdominal muscles, so they are then strong enough to hold the muscles close together. As the connective tissue becomes stronger and shallower the muscles gradually come together.


The Tupler Technique® Program PROGRESSES over 18 Weeks. There is no guarantee you will have closed your diastasis. If you follow all 4 steps of the program, your diastasis definitely will be a lot smaller. How long it takes to close it depends on the severity of your diastasis and your commitment to doing all 4 steps of the program.


During the first six weeks of the program, I recommend only Diastasis Safe cardio exercise such as:


  • walking

  • treadmill

  • upright stationary bike

  • using the elliptical machine



Please avoid exercise such as:


  • running

  • weights

  • exercise classes or

  • sporting activities


It is important to be belly breathing while doing your cardio exercises. During this time, it is important to allow the connective tissue to heal while strengthening your transverse abdominal muscle and learning how to use it with activities of daily living. You use your abdominals with every move you make and every breath you take. That is why you must develop both abdominal strength and awareness so you can protect your weak connective tissue from getting stretched.


In week six once you have this abdominal strength and awareness, you are taught how to modify your routine so it is diastasis safe and also how to incorporate the Tupler Technique® into an exercise routine.

Watch my video to learn more:


Improper Exercise Can Create or Make a Diastasis Larger-Julie Tupler, RN



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PS: If you are in the NYC area and have more questions or want to see us in person, please check out our Everybelly ® Seminar