Healing diastasis recti doesn’t require a gym. In fact, many of the most effective exercises can—and should—be done at home. However, choosing the right movements is critical to avoid worsening the separation. In this guide, we’ll explore the top safe exercises for diastasis recti and show you how using Tupler Technique® products like the Diastasis Rehab Splint® and TogetherTape® can dramatically improve your results.
Why At-Home Diastasis Exercises Are Best
Most conventional gym exercises—like crunches, sit-ups, or planks—can make diastasis recti worse. At-home programs designed specifically for abdominal separation are safer and often more effective because they focus on controlled movement, posture, and breath. Plus, they offer privacy and flexibility in your healing journey.
Top Safe Exercises for Diastasis Recti
- Seated Tupler Contractions: Activate the transverse abdominis muscle using breath and deep muscle engagement.
- Elevator Exercise: Progressively contract your core muscles in layers.
- Head Lifts (with Splint): Gently lift the head off the ground while splinting to reduce abdominal strain.
- Seated Knee Lifts: One knee at a time with proper core bracing.
- Heel Slides: Extend one leg at a time while maintaining core engagement.
What to Avoid: Common Mistakes
- Crunches, sit-ups, planks, and push-ups
- Holding your breath while exercising
- Ignoring doming or bulging at the midline
- Wearing waist trainers or binders that compress rather than approximate muscles
Using Tupler Technique® Tools for Better Results
To maximize recovery, pair your exercises with tools created specifically for healing diastasis recti:
- Diastasis Rehab Splint® – helps bring the muscles together while you strengthen them
- TogetherTape® – supports skin and connective tissue for more effective engagement
- Corrective Connective Tissue Cream – enhances elasticity and healing of the midline
Sample Weekly Exercise Plan
- Monday–Friday: Tupler seated contractions (3x/day), heel slides (2 sets), guided breathing
- Saturday: Review Tupler Video Program, remeasure your gap
- Sunday: Light walking and rest
Where to Start: Tupler Introductory Program
If you’re new to diastasis recti recovery or want guidance, begin with the Tupler Technique® Introductory Program. It includes all the safe exercises with exact instructions and modifications. You can also explore the complete Together Tummy® Package for the best results.
FAQs
Q: Can I do these exercises every day?
A: Yes. Daily repetition is essential for core retraining and muscle engagement. Consistency is key.
Q: When should I splint during exercise?
A: Always wear your Diastasis Rehab Splint® during exercises and upright activities for optimal support.
Q: Can I do cardio while healing diastasis?
A: Yes, but avoid high-impact or twisting movements until your gap has significantly reduced and your core is stable.
