When you’re staring down at a belly that still bulges long after giving birth, your first instinct might be to jump into crunches or planks. You want your core back—and fast. But here’s the truth: doing traditional ab exercises is the biggest mistake you can make if you're dealing with a postpartum belly pooch. In fact, it can make things worse.
- Why Traditional Ab Exercises Don’t Flatten the Pooch
- It’s Not a Fat Issue—It’s Structural
- How Crunches Can Widen the Gap
- Other Core Exercises That Can Do Damage
- What to Do Instead to Heal Your Core
- How the Tupler Technique® Solves the Problem Safely
- More Support for Healing Your Postpartum Belly Pooch
- FAQs
Why Traditional Ab Exercises Don’t Flatten the Pooch
If you’ve been doing sit-ups or crunches religiously—and your belly still bulges—it’s not your fault. You’re not lazy, and your body isn’t broken. The problem is that those exercises aren’t designed to heal the underlying cause of the postpartum pooch: diastasis recti. Instead, they can strain the weakened connective tissue and force the abdominal muscles farther apart.
It’s Not a Fat Issue—It’s Structural
So many women think their belly bulge is just leftover fat. But if your core feels weak and unsupported, it’s likely structural. The issue lies in the connective tissue between your ab muscles—called the linea alba. If that tissue is stretched or torn, no amount of fat burning or ab crunching will make it go away. It’s not about burning calories. It’s about healing the tissue.
How Crunches Can Widen the Gap
When you perform a crunch, your rib cage moves toward your pelvis and increases pressure inside your abdomen. If the connective tissue is already weak, this pressure causes your belly to bulge or “dome” upward. This outward force pulls the rectus muscles farther apart—worsening the very problem you’re trying to fix.
Other Core Exercises That Can Do Damage
Crunches aren’t the only culprits. Here are some other exercises to avoid if you suspect diastasis recti:
- Planks – These put tremendous pressure on the abdominal wall if your core isn’t properly activated.
- Bicycles & V-ups – These twisting or leg-raising moves often engage the wrong muscles or push the belly out.
- Push-ups – Poor form and unsupported cores can cause the stomach to dome.
- Weighted sit-ups – These amplify the pressure that worsens diastasis.
What to Do Instead to Heal Your Core
The key to healing is engaging your transverse abdominis, the deepest abdominal muscle that acts like a corset around your midsection. When trained properly, it draws the belly inward, supports the spine, and brings the rectus muscles closer together—rather than pushing them apart.
Safe, healing-based movements include:
- Seated or lying transverse abdominis contractions
- Elevator breathing to retrain the core
- Posture correction for daily support
- Splinting to reposition the muscles and protect connective tissue
How the Tupler Technique® Solves the Problem Safely
The Tupler Technique® was designed specifically to address diastasis recti. It focuses on healing the connective tissue and repositioning the abdominal muscles by:
- Teaching correct core engagement
- Using a specialized splint to align muscles
- Guiding you in safe movements for daily life
- Building strength over time without danger
Thousands of women have used this method to flatten their belly pooch safely and permanently.
More Support for Healing Your Postpartum Belly Pooch
Want to make sure you’re not unknowingly sabotaging your recovery? Read these related articles from our postpartum series:
- What Is a Postpartum Belly Pooch (And Why It Doesn’t Go Away)
- How to Tell If Your Postpartum Belly Pooch Is Actually Diastasis Recti
- Why Crunches and Planks Make the Postpartum Belly Pooch Worse (Coming Soon)
- Start with the Free Introductory Workshop
