When your belly still looks pregnant months after delivery, it’s often not “stubborn fat”—it’s diastasis recti: a separation of the abdominal muscles caused by stretched connective tissue during pregnancy. The safest way to rebuild your core is not with crunches or planks, but with a structured approach that protects the midline and retrains your deepest core muscle: the transverse abdominis. This guide walks you through postpartum diastasis recti exercises using the Tupler Technique®—a proven, step-by-step method to close the gap and restore function.
- Foundations: How Healing Really Happens
- Your Setup: Breath, Posture, and Splinting
- Core Activation 101: Transverse Training
- Weekly Plan: Progressive Tupler Technique® Routine
- Protecting the Midline in Daily Life
- Red Flags & What to Avoid
- Measuring Progress: Depth, Width, and Tension
- Explore Related Articles
- FAQs
Foundations: How Healing Really Happens
Closing a diastasis is not about “burning belly fat.” It’s about strengthening connective tissue (the linea alba) and teaching the abdominal wall to act as one unit again. Three principles drive results:
- Reposition: Bring the two halves of the rectus muscles toward midline (splinting helps).
- Protect: Avoid movements that stretch or push out the midline.
- Rehabilitate: Train the transverse abdominis (TrA) with precise, repeatable activation.
The Tupler Technique® sequences all three, so healing is safe and progressive, not random or forced.
Your Setup: Breath, Posture, and Splinting
1) Diaphragmatic Breathing
Lie on your back with knees bent. Inhale to expand your ribcage laterally (imagine umbrellas opening under your ribs). Exhale through pursed lips while gently drawing your lower abdomen inward—like zipping up a snug pair of jeans without tensing your upper abs or holding your breath.
2) Neutral Alignment
- Stack ears over shoulders, ribs over pelvis, pelvis over ankles.
- Think “tall through the crown,” sternum soft (not flared), ribs gently knit.
3) Why Splinting Helps
A properly fitted abdominal splint supports repositioning by approximating the muscle bellies while you retrain the TrA. It doesn’t replace exercise; it assists correct mechanics so your practice reinforces healing. (If splinting is new to you, start with the guidance inside the free Tupler Technique® Introductory Workshop.)
Core Activation 101: Transverse Training
The TrA is your natural corset. When it wraps and tightens, the midline is supported. Master this activation before progressing:
- Set: Exhale gently; imagine hugging a sleeping baby to your belly—subtle and controlled.
- Hold: Maintain a mild inward tension (no bracing or bearing down) while breathing quietly.
- Release: Let the belly soften on the inhale without doming.
Quality beats quantity. If you see or feel doming/coning, regress and refine.
Weekly Plan: Progressive Tupler Technique® Routine
Below is a generalized, educational template to illustrate progression. Always prioritize form and comfort; move ahead only when you maintain tension without doming, back strain, or breath-holding.
Weeks 1–2: Awareness & Gentle Endurance
- Seated or Side-Lying TrA Sets: 5–10 minutes/day in short bouts (e.g., sets of 5 breath cycles). Focus on smooth exhale-activate, inhale-soften without losing alignment.
- Hands-to-Knees Connection (Supine): Knees bent, feet flat. On exhale, lightly press hands into thighs while drawing lower abdomen inward; hold 3–5 slow breaths; 5 reps.
- Heel Slides (Modified): Keep one heel on the floor; slide it away 6–8 inches as you maintain TrA tension; return. 6 reps/side. If doming: reduce range.
- Daily Splinting & Posture Practice: Short sessions of standing tall and breathing 3–5 cycles while keeping ribs soft.
Weeks 3–4: Build Control in More Positions
- Seated Pulses: Exhale and gently “hug in” the lower abdomen for 2–3 seconds, then slightly release (not fully) for 2–3 seconds. 10–15 pulses × 2–3 sets daily.
- Marching (Supine, Small Range): Maintain TrA; float one foot an inch off the floor; set down; alternate. 8 reps/side. Stop if the belly peaks.
- Modified Bridge Prep: Exhale to activate; lightly lift pelvis 1–2 inches while keeping ribs down, no thrusting. Hold 2 breaths, lower. 6–8 reps.
- Log-Roll Training: Practice rolling to your side before sitting up to protect the midline.
Weeks 5–6: Strengthen Without Strain
- 90-90 Toe Taps (Only if No Doming): Knees above hips (shins parallel to floor). Tap one toe toward the floor partway; return. 6 reps/side. Reduce range if tension drops.
- Standing TrA Holds: Exhale to engage; maintain a gentle inward wrap while taking 3–5 calm breaths. 5 rounds scattered through the day.
- Wall Slide with TrA: Back to wall, feet forward. Exhale-activate; slide down a few inches; hold 2 breaths; rise. 6–8 reps. Keep ribs knit; no bearing down.
Weeks 7–8: Functional Integration
- Loaded Carry (Light): Hold a very light object close to your chest. Exhale-activate before lifting, then walk 10–20 steps maintaining tension. 3 rounds. (Skip if any doming or pelvic pressure.)
- Seated Resistance Band Row (Light): Anchor band, sit tall. Exhale-activate; pull elbows back without rib flare. 8–10 reps. Prioritize midline tension over range.
- Step-Ups (Low): Exhale-activate before stepping; keep pelvis level. 6–8 reps/side. Reduce height if you lose control.
Important: The timelines above are illustrative. Some will progress faster, others slower. The through-line is no doming, no pain, steady breath. When in doubt, regress to the last step that felt solid.
Protecting the Midline in Daily Life
- Getting Out of Bed: Always log-roll to your side first; exhale-activate; push up with your arms.
- Lifting Baby / Car Seat: Bring the load close to your body; exhale-activate before lifting; avoid twisting while loaded.
- Feeding & Carrying: Sit tall with lumbar support; alternate carry sides; avoid hip-hiking for long periods.
- Breath as a Brace: Pair every effort (standing, lifting, reaching) with a gentle exhale-activate cue.
Red Flags & What to Avoid
- Avoid crunches, sit-ups, bicycles: They increase intra-abdominal pressure and widen the gap.
- Avoid unmodified planks and push-ups early on: If you see doming or feel midline strain, regress immediately.
- Skip heavy lifts without core strategy: Build tension first, keep load close, and never hold your breath.
- Watch for pelvic symptoms: Heaviness, leaking, or pressure means scale back and seek guidance.
Measuring Progress: Depth, Width, and Tension
Improvements show up in three ways:
- Width: Fewer finger-widths at, above, and below the navel.
- Depth: The gap feels shallower as connective tissue thickens.
- Tension: With activation, the midline feels springier and more supportive.
Check at the same time of day, under similar conditions, once every 1–2 weeks. Track notes to stay objective.
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
- How to Fix Diastasis Recti Postpartum Using the Tupler Technique®
Ready to learn the complete protocol with coaching cues and progressions? Start with the free Tupler Technique® Introductory Workshop and get the next best steps for your recovery.
