Learn how to fix a diastasis recti bulge with the Tupler Technique® steps. Julie Tupler, RN's 4-step program strengthens the TVA and heals the linea alba non-surgically.
TLDR: Fixing a diastasis recti bulge requires a systematic, multi-step approach. The Tupler Technique®, created by Julie Tupler, RN, provides four evidence-based steps: targeted TVA exercises, Diastasis Rehab Splint® use, transverse awareness training, and proper body mechanics — all working together to heal the connective tissue and close the gap.
Discovering that you have a diastasis recti bulge often raises an urgent question: how do I fix this? The answer, according to Julie Tupler, RN, is not a quick fix but a systematic, multi-step program that addresses the root cause of the condition. The Tupler Technique® has helped countless individuals fix their diastasis recti bulge without surgery, and its effectiveness lies in its comprehensive, integrated approach. This article walks you through each step of the program so you can begin your healing journey with confidence.
Step 1: Targeted TVA Exercises
The foundation of fixing a diastasis recti bulge is strengthening the transverse abdominis (TVA). This deep core muscle, when strong and engaged, acts as an internal corset that draws the separated rectus abdominis muscles toward the midline and supports the healing linea alba. The Tupler Technique® exercises are specifically designed to isolate the TVA without engaging the more superficial muscles that could increase intra-abdominal pressure. The primary exercise is performed in a seated position. Sit upright in a chair with your back supported and your feet flat on the floor. Place your hands on your lower abdomen to feel the movement. Inhale to prepare, and as you exhale, draw your navel toward your spine, engaging the TVA. Hold this contraction for a count of 30, breathing normally throughout. Release and repeat. This exercise should be performed multiple times throughout the day — the more consistently you practice, the faster you will see results. As your TVA strength improves, the exercises can be progressed to more challenging positions and movements. However, it is essential to master the basic seated exercise before advancing, as proper form is critical for effective healing. For a deeper understanding of why this approach works, see our article on
Understanding Your Diastasis Recti Bulge: Tupler Technique® Approach.
Step 2: Consistent Splinting with the Diastasis Rehab Splint®
The second step in fixing a diastasis recti bulge is consistent use of the Diastasis Rehab Splint®. This proprietary garment, developed as part of the Tupler Technique® program, physically approximates the separated muscles and supports the linea alba throughout the day. By reducing the tension on the connective tissue, the splint creates the stable environment needed for collagen repair and tissue regeneration. The splint should be worn from the moment you get out of bed until you go to sleep at night, including during exercise. The only exceptions are bathing and sleeping. Consistent wear is important because the linea alba is subjected to varying levels of intra-abdominal pressure throughout the day, and any unprotected period can set back the healing process. To apply the Diastasis Rehab Splint® correctly, position it so that it covers the entire length of the separation, from just below the ribcage to just above the pubic bone. The splint should be snug but not so tight that it restricts breathing or causes discomfort. When worn correctly in conjunction with the TVA exercises, the splint dramatically accelerates the healing process. For more on how splinting reduces the visible bulge, see our article on
Reducing the Diastasis Recti Bulge: Tupler Technique® Methods.
Step 3: Developing Transverse Awareness
The third step in fixing a diastasis recti bulge is developing transverse awareness — the ability to engage the TVA consciously and consistently during all daily activities. This step bridges the gap between the formal exercise program and real-world movement, ensuring that the healing progress achieved through exercises and splinting is not undermined by careless movements. Transverse awareness begins with learning to identify the TVA contraction. Once you can reliably engage the muscle during the seated exercises, the next step is to carry this engagement into other activities. Before standing up from a chair, engage the TVA. Before lifting an object, engage the TVA. Before coughing or sneezing, engage the TVA. This habitual engagement protects the healing linea alba from sudden spikes in intra-abdominal pressure. Over time, transverse awareness becomes automatic. The nervous system learns to recruit the TVA as a default stabilizer, providing ongoing protection for the abdominal wall. This is one of the most valuable long-term outcomes of the Tupler Technique® program — not just a healed diastasis recti bulge, but a fundamentally stronger and more protected core. For more on why certain movements trigger the bulge, see our article on
Why Your Stomach Bulges with Diastasis Recti: Tupler Technique® Answers.
Step 4: Adopting Proper Body Mechanics
The fourth and final step in fixing a diastasis recti bulge is adopting proper body mechanics. This means changing the way you move through daily life to eliminate the repetitive stresses that caused the separation in the first place and to protect the healing connective tissue. The most critical body mechanics change is the log-roll technique for getting out of bed. Instead of sitting straight up — which generates a powerful rectus abdominis contraction and significant intra-abdominal pressure — roll onto your side and use your arms to push yourself up. This simple change eliminates one of the most common daily stressors on the healing linea alba. Other important body mechanics changes include using correct lifting technique (bending at the knees, engaging the TVA, and avoiding holding your breath), maintaining good posture throughout the day (which reduces gravitational strain on the abdominal wall), and avoiding movements that cause the abdomen to bulge or dome outward. By consistently applying these principles, you create a healing environment that supports the work being done through exercises and splinting. For practical guidance on safe daily movement, see our article on
Managing an Abdominal Bulge Safely: Tupler Technique® Guidelines.
Common Mistakes to Avoid When Fixing the Bulge
Understanding how to fix a diastasis recti bulge also means knowing what not to do. Several common mistakes can undermine the healing process and prolong recovery. The most common mistake is performing traditional abdominal exercises. Crunches, sit-ups, oblique twists, and full planks all generate the type of intra-abdominal pressure that worsens the separation. Even well-intentioned fitness programs can cause harm if they include these exercises without modification for diastasis recti. Another common mistake is wearing the Diastasis Rehab Splint® inconsistently. Many individuals wear the splint only during exercise or only during the day, missing the continuous support that is essential for connective tissue healing. Consistent, all-day wear is necessary for optimal results. Finally, many people underestimate the importance of body mechanics and focus exclusively on the exercises. While the TVA exercises are essential, they cannot overcome the damage caused by repetitive poor movement patterns. All four steps of the Tupler Technique® must be practiced consistently for the program to achieve its full potential. For a comprehensive overview of the complete program, return to our
Diastasis Recti Bulge: Tupler Technique® Healing Guide.
Frequently Asked Questions
