Diastasis recti—a condition where the abdominal muscles separate—can affect both women and men, often leading to core weakness, lower back pain, and a stubborn belly bulge. Fortunately, there are safe, effective, and non-surgical methods for healing this condition. In this comprehensive guide, we’ll explore how to close diastasis recti without surgery using evidence-based techniques like the Tupler Technique® and supportive lifestyle changes.
What is Diastasis Recti?
Diastasis recti is the separation of the rectus abdominis muscles, often seen postpartum or in people with abdominal pressure imbalances. This condition weakens the core and can impact posture, digestion, and even pelvic floor function. Read the research here.
Why Avoid Surgery?
While surgery is sometimes recommended, it comes with high costs, recovery time, and risk of recurrence if core weakness isn’t addressed. Non-surgical methods are safer, less invasive, and sustainable long-term when done correctly.
Safe Exercises for Diastasis Recti
- Seated transverse abdominis contractions
- Pelvic tilts with core engagement
- Diaphragmatic breathing
- Modified wall sits with abdominal connection
Avoid planks, crunches, and twisting motions that increase intra-abdominal pressure. Learn more here.
The Tupler Technique® Explained
The Tupler Technique® is a 4-step program proven to close diastasis recti through:
- Daily core-strengthening exercises
- Wearing a splint to bring muscles together
- Engaging your core during all daily activities
- Using proper mechanics when standing, sitting, and lying down
Watch this video overview to understand how it works.
Daily Tips to Close Your Diastasis
- Stay hydrated to improve tissue elasticity
- Eat collagen-rich foods (bone broth, leafy greens)
- Use proper posture while walking and sitting
- Do not carry heavy loads without core engagement
What to Avoid During Healing
- Planks and crunches
- High-impact workouts
- Wearing unsupportive clothing
- Lifting weights without core engagement
FAQs About Healing Diastasis Recti
Q: Can men heal diastasis recti without surgery?
A: Yes, men benefit greatly from non-surgical approaches like the Tupler Technique®. See our guide for men.
Q: How long does it take to see results?
A: Most people see noticeable changes within 6–12 weeks with consistency.
Q: Can diastasis recti cause bloating or back pain?
A: Yes, it contributes to both due to weak support for the spine and organs.
