Many new mothers are discouraged when their belly still looks pregnant months—or even years—after delivery. Often, the problem isn’t excess fat but diastasis recti, a condition where the abdominal muscles remain separated. The good news? Surgery isn’t your only option. You can fix diastasis recti postpartum safely and naturally with the Tupler Technique®, a step-by-step program trusted worldwide for core restoration.
What Is Diastasis Recti?
Diastasis recti is a separation of the rectus abdominis muscles, caused by stretching of the connective tissue during pregnancy. Instead of lying close together, the muscles stay apart, leaving a gap that makes the belly protrude. This isn’t just a cosmetic concern—it affects posture, stability, and core strength.
Why It Happens After Pregnancy
The abdominal wall stretches naturally to accommodate a growing baby. But for many women, that stretch doesn’t fully recover. Risk factors include:
- Pregnancies close together
- Carrying multiples or large babies
- Poor posture and core support during pregnancy
- Genetic predisposition to weak connective tissue
Why Fixing Diastasis Recti Matters
Ignoring diastasis recti can lead to long-term issues like:
- Chronic back pain
- Pelvic floor dysfunction and leakage
- Umbilical or incisional hernias
- Poor posture and weakened stability
How to Fix Diastasis Recti Safely
Healing requires more than dieting or exercising blindly. The wrong moves can actually worsen the condition. The safest approach is targeted rehabilitation that:
- Strengthens the transverse abdominis (deep core muscles)
- Protects the connective tissue from strain
- Repositions the abdominal muscles back together
Why the Tupler Technique® Works
The Tupler Technique® is a clinically tested program designed to heal diastasis recti without surgery. It focuses on:
- Repositioning the abdominal muscles with a splint
- Protecting the midline during daily movements
- Rehabilitating the connective tissue through safe exercises
- Progressive strengthening of the core to close the gap over time
This method works for women at any stage postpartum—even years after childbirth. Learn the first steps with our free Introductory Workshop.
What NOT to Do When Healing
Avoid these common mistakes that delay or worsen healing:
- Crunches, sit-ups, and bicycles — increase intra-abdominal pressure.
- Unmodified planks or push-ups — cause doming and strain connective tissue.
- Twisting core exercises — worsen muscle separation.
- Heavy lifting without core support — puts stress on the linea alba.
Checking Yourself for Diastasis Recti
A quick self-assessment can help you confirm the condition:
- Lie on your back with knees bent and feet flat.
- Place fingers just above the belly button.
- Lift your head slightly and feel for a gap.
- A separation of two fingers or more indicates diastasis recti.
Step-by-Step Plan with the Tupler Technique®
The Tupler Technique® follows four key steps:
- Awareness — learn proper breathing and core engagement.
- Protection — splinting and avoiding harmful movements.
- Activation — daily exercises to engage the transverse abdominis.
- Rehabilitation — progressive strengthening that narrows the gap.
Every step is safe, structured, and tailored to postpartum healing.
Explore Related Articles
- Diastasis Recti After Pregnancy: Healing with the Tupler Technique®
- Postpartum Abdominal Separation? Fix It Safely with the Tupler Technique®
- Understanding Pregnancy-Related Abdominal Separation — Tupler Technique® Insights
- Postpartum Diastasis Recti Exercises with the Tupler Technique®: A Step-by-Step Guide
