When recovering from diastasis recti, rebuilding core strength is important—but doing the wrong exercises can make the condition worse. In this guide, we’ll explore which core exercises are safe for healing diastasis recti, what movements to avoid, and how to support your recovery with the evidence-based Tupler Technique®.
Why Core Exercises Matter for Diastasis Recti
Diastasis recti causes the connective tissue between your abdominal muscles to stretch and weaken, leaving your core unsupported. Safe core exercises help re-engage the transverse abdominis—the deep abdominal muscle responsible for drawing the muscles back together and supporting posture, breathing, and pelvic health.
To understand the full healing strategy, read our guide on how to close diastasis recti without surgery.
Safe Core Exercises for Healing
These exercises are gentle on the connective tissue and activate the transverse abdominis without causing bulging or pressure:
- Seated Transverse Contractions: Sit tall, inhale to expand your ribs, exhale as you draw your belly inward and hold.
- Diaphragmatic Breathing: Breathe in deeply through the nose, expanding your ribs. Exhale slowly while engaging the abdominal wall.
- Wall Sits with Core Engagement: Hold a wall sit while lightly contracting the transverse abdominis.
- Pelvic Tilts: Lying on your back with knees bent, gently tilt the pelvis backward while activating your core.
Core Exercises to Avoid
Avoid any movements that increase intra-abdominal pressure or cause your belly to bulge or dome:
- Crunches and Sit-ups
- Traditional Planks
- Oblique Twists
- V-sits or Leg Raises
- Heavy lifting without core control
Why the Tupler Technique® Works
The Tupler Technique® is the only research-based, medically endorsed program that includes:
- Targeted core exercises to strengthen the transverse abdominis
- Wearing a Diastasis Rehab Splint® to bring muscle edges together
- Daily transverse muscle activation during all activities
- Safe body mechanics to avoid re-injury
Watch the technique in action: Tupler Technique® Video
Helpful Resources
- Best Exercises to Fix Diastasis Recti Safely
- How to Close Diastasis Recti Without Surgery
- Is Diastasis Recti Permanent If Untreated?
- Read the Research
FAQs About Core Training with Diastasis Recti
Q: When can I start core exercises postpartum?
A: With medical clearance, you can begin gentle breathing and transverse engagement within days after delivery.
Q: Do I need to wear a splint during exercise?
A: Yes. A splint helps approximate the muscles and prevents further separation during movement.
Q: Can I return to traditional workouts later?
A: Once your diastasis has closed and the connective tissue is strong, you can gradually reintroduce more dynamic exercises—with proper form.
