Diastasis Exercises Do’s & Don’ts (Exercise Modifications)

DOWNLOAD DIASTSIS RECTI EXERCISE TIPS

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.

Watch the video below on how to check yourself for a diastasis

Video

DOWNLOAD DIASTSIS RECTI EXERCISE TIPS

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:

Video

To learn more about Diastasis Recti & the Tupler Technique® read this article: DIASTASIS RECTI RESEARCH AND EVIDENCED BASED EXERCISE PROGRAM

To view my women's programs click this link: WOMEN'S PROGRAM PACKAGES

Watch the short video below to know what a diastasis is.

Video

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DOWNLOAD DIASTSIS RECTI EXERCISE TIPS

check this out

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.

Video

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:

 

Video

DOWNLOAD DIASTSIS RECTI EXERCISE TIPS

check this out

To learn more about Diastasis Recti & the Tupler Technique® read this article: DIASTASIS RECTI RESEARCH AND EVIDENCED BASED EXERCISE PROGRAM

To view my women's programs click this link: WOMEN'S PROGRAM PACKAGES

Watch the short video below to know what a diastasis is.

Video