Postpartum Abdominal Separation? Fix It Safely with the Tupler Technique®

Many women are surprised to learn that their postpartum belly bulge isn’t just “baby weight.” If your stomach still looks pregnant months after delivery, you may be dealing with postpartum abdominal separation, also known as diastasis recti. The most important thing to know? Healing is possible—and doing it safely with the Tupler Technique® is the best place to start.

What Is Postpartum Abdominal Separation?

During pregnancy, your belly expands to make room for your baby. This process often stretches the connective tissue between the rectus abdominis (the six-pack muscles), creating a gap called diastasis recti. After delivery, many women expect the muscles to “snap back,” but without intervention, the gap frequently remains.

Why Abdominal Muscles Separate During Pregnancy

Some abdominal separation is natural, but several factors increase the severity:

  • Weak transverse abdominis before pregnancy
  • Pregnancies close together without time for healing
  • Excessive weight gain or carrying multiples
  • Genetic differences in connective tissue strength

Why Ignoring Diastasis Recti Can Be Risky

Postpartum abdominal separation isn’t just cosmetic. If left untreated, it can lead to:

  • Chronic back pain due to core weakness
  • Pelvic floor dysfunction and incontinence
  • Umbilical or incisional hernias
  • Digestive problems like bloating or constipation

How to Fix Abdominal Separation Safely

Healing requires a targeted approach—not crash diets or endless crunches. The key is to strengthen the transverse abdominis and rebuild connective tissue. This is exactly what the Tupler Technique® is designed to accomplish.

The Tupler Technique® Explained

The Tupler Technique® is a proven four-step program that focuses on:

  • Repositioning the muscles with splinting
  • Protecting the midline during daily activities
  • Rehabilitating connective tissue with proper transverse engagement
  • Progressive exercises that close the gap safely

This isn’t about “quick fixes.” It’s about safe, long-lasting results that restore your core.

How to Tell If You Have Diastasis Recti

You can do a simple self-test:

  1. Lie on your back with knees bent and feet flat.
  2. Place two fingers at your belly button.
  3. Lift your head slightly and press down.
  4. If you feel a gap wider than two fingers, you likely have diastasis recti.

Exercises That Make It Worse

Some exercises actually increase the gap. Avoid:

  • Crunches and sit-ups: They push the belly outward.
  • Standard planks: Too much pressure on the midline.
  • Twisting core exercises: Strain connective tissue further.

Step-by-Step Healing with the Tupler Technique®

With the Tupler Technique®, you’ll progress through these stages:

  1. Awareness — learning correct breathing and core engagement.
  2. Protection — avoiding harmful movements and using splinting.
  3. Activation — training the transverse abdominis daily.
  4. Rehabilitation — slowly closing the gap with structured exercises.

Start now with our free Introductory Workshop to learn the first steps.

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