TL;DR (Too Long; Didn't Read)
Not all pelvic floor exercises are safe when you have diastasis recti. The Tupler Technique® teaches that exercises creating outward abdominal pressure — like certain Kegel variations or bearing-down movements — can worsen the condition. The safest approach focuses on transverse abdominis isolation, which simultaneously supports and rehabilitates the pelvic floor without increasing intra-abdominal pressure.
When women are diagnosed with diastasis recti, they are often told to "do their Kegels." While pelvic floor awareness is important, not all pelvic floor exercises are safe when abdominal separation is present. The Tupler Technique®, created by Julie Tupler, RN, provides clear guidance on which movements protect the pelvic floor during the healing process and which ones can inadvertently make things worse. This knowledge is vital for anyone managing diastasis recti postpartum during pregnancy and after.
Table of Contents
Understanding the Pelvic Floor in Context
The pelvic floor is a group of muscles and connective tissues that form the base of the abdominal canister. It works in concert with the transverse abdominis, the diaphragm, and the multifidus muscles to manage intra-abdominal pressure.
When diastasis recti is present, the transverse abdominis is weakened. This means the pelvic floor must absorb more pressure than it was designed to handle. Before focusing on isolated pelvic floor exercises, the Tupler Technique® addresses the root cause: the weakened transverse abdominis. By restoring deep core function, the entire canister — including the pelvic floor — is rehabilitated more effectively. Learn about the connection between pelvic floor dysfunction and diastasis recti for a deeper understanding of this relationship.
Exercises That Are Unsafe with Diastasis
Certain movements that are commonly prescribed for pelvic floor rehabilitation can be harmful when diastasis recti is present. Any exercise that increases downward pressure on the pelvic floor or causes the abdomen to bulge outward must be avoided.
Bearing-down movements, heavy squats, and any exercise that causes the abdomen to dome are strictly prohibited by the Tupler Technique®. These movements spike intra-abdominal pressure, pushing down on the pelvic floor and outward against the weakened linea alba simultaneously. Even some yoga poses that involve deep breathing with abdominal expansion can be problematic if they cause the belly to push outward. For a full guide on postpartum core strengthening after diastasis recti, refer to the Tupler Technique® routine guide.
The Transverse Abdominis as Pelvic Floor Support
The Tupler Technique® teaches that the most effective pelvic floor exercise is one that strengthens the transverse abdominis. Because the transverse muscle wraps horizontally around the torso and connects to the pelvic floor through the fascia, contracting it inward naturally lifts and supports the pelvic floor.
The "Elevator" exercise — the cornerstone of the Tupler Technique® — involves pulling the transverse muscle backward toward the spine and holding the contraction. This inward pull simultaneously reduces the load on the pelvic floor and strengthens the deep core. It is a far more comprehensive approach than isolated pelvic floor contractions alone. Understanding how postpartum pelvic floor weakness develops helps clarify why this approach is so effective.
Breathing and Pelvic Floor Coordination
Breathing is a critical component of pelvic floor rehabilitation. The diaphragm, transverse abdominis, and pelvic floor all move together in a coordinated pattern during breathing.
The Tupler Technique® teaches that you must exhale as you contract the transverse abdominis. This coordinated exhale naturally causes the pelvic floor to lift slightly, reinforcing its tone without creating the downward pressure associated with breath-holding. Practicing this breathing pattern during all exercises and daily activities is a powerful tool for pelvic floor recovery.
Postpartum Pelvic Floor Rehabilitation
The postpartum period requires a careful, structured approach to pelvic floor rehabilitation. After delivery, both the pelvic floor and the abdominal muscles are weakened and need progressive rehabilitation.
The Tupler Technique® postpartum program begins with gentle transverse abdominis activation, which provides immediate support to the pelvic floor. As the deep core grows stronger over weeks and months, the pelvic floor is progressively relieved of the excessive pressure it has been bearing. This systematic approach prevents the common postpartum problems of urinary leakage, pelvic heaviness, and pelvic organ prolapse. For women recovering from a surgical delivery, the C-section recovery Tupler Technique® approach provides additional guidance.
Daily Habits for Pelvic Floor Health
Pelvic floor rehabilitation extends beyond dedicated exercise sessions. The Tupler Technique® emphasizes that daily habits and body mechanics play a crucial role in protecting the pelvic floor throughout the healing process.
Maintaining "transverse awareness" — keeping the deep core muscle gently engaged throughout the day — provides continuous support to the pelvic floor. Additionally, using proper body mechanics when lifting, getting out of bed, and performing daily activities ensures that the pelvic floor is not subjected to sudden spikes in downward pressure. These habits, practiced consistently, are what lead to lasting pelvic floor health. Read about how pelvic organ prolapse risk is reduced through these daily practices.
Frequently Asked Questions
Are Kegel exercises safe when you have diastasis recti?
The Tupler Technique® focuses on transverse abdominis strengthening as the primary approach to supporting the pelvic floor. Any pelvic floor exercise that causes the abdomen to bulge outward or increases downward pressure should be avoided. Consult with a qualified practitioner for personalized guidance.
Can pelvic floor exercises make diastasis recti worse?
Certain movements that increase intra-abdominal pressure — such as bearing-down exercises or heavy squats — can worsen diastasis recti by pushing outward against the weakened linea alba. The Tupler Technique® recommends focusing on inward-pulling transverse abdominis exercises instead.
How does the Tupler Technique help the pelvic floor?
By strengthening the transverse abdominis, the Tupler Technique® restores the function of the abdominal canister. This reduces the excessive downward pressure on the pelvic floor, allowing it to recover its natural tone and strength without being overloaded.
When can I start pelvic floor exercises after having a baby?
The Tupler Technique® recommends beginning gentle transverse abdominis activation as soon as possible after delivery, as this provides immediate support to the pelvic floor. Always consult with your healthcare provider before beginning any postpartum exercise program.
