Crunches and planks are two of the most common core exercises—but they’re also two of the worst for people with diastasis recti. If you’re dealing with abdominal separation, continuing these movements may slow your recovery or even make things worse. In this article, we’ll explain why these popular moves are risky and show you safer, more effective alternatives that support healing.
Understanding Diastasis Recti and Intra-Abdominal Pressure
Diastasis recti occurs when the rectus abdominis muscles separate along the midline, leaving the connective tissue between them overstretched and weak. When exercises like crunches or planks create excess intra-abdominal pressure, the pressure forces outward—worsening that separation instead of healing it.
For a full guide on how to reverse this condition naturally, see our step-by-step guide on closing diastasis recti without surgery.
Why Crunches Are Harmful
- They flex the spine and force the abdominal wall outward.
- This increases pressure on the linea alba, the connective tissue already under stress.
- Crunches can deepen the muscle separation and delay healing.
Many people mistakenly believe crunches will "flatten" the belly, but in cases of diastasis recti, they often cause doming or bulging in the midsection.
Why Planks Are Risky
- Planks require strong core engagement to hold proper form.
- If the transverse abdominis is weak (as it often is with diastasis), planks force the pressure outward instead of inward.
- They put unnecessary strain on the midline and can further separate the abdominal muscles.
Even advanced modifications can be risky early in the healing process.
What to Do Instead
Replace crunches and planks with movements that gently strengthen the deep core and support the connective tissue:
- Seated or standing transverse abdominis contractions
- Diaphragmatic breathing
- Pelvic tilts on the floor
- Wall sits with core activation
- Tupler Technique® daily exercises
Learn the full sequence in our article on safe diastasis recti exercises.
How the Tupler Technique® Can Help
The Tupler Technique® is a safe and proven approach to healing diastasis recti. It includes:
- Tupler-specific core exercises
- Wearing a Diastasis Rehab Splint®
- Daily engagement of the transverse muscle
- Instruction on how to move, get up, and lift safely
Watch how it works: Tupler Technique® Video
Related Articles
- How to Close Diastasis Recti Without Surgery
- Safe Core Exercises for Diastasis Recti
- Is Diastasis Recti Permanent If Untreated?
- Read the Research
FAQs About Unsafe Core Exercises
Q: Can I ever do planks or crunches again?
A: Only after your diastasis is closed and your core is functionally strong. Reintroduction must be slow and deliberate.
Q: Are yoga and Pilates safe for diastasis?
A: Some moves are safe, but many traditional poses create too much abdominal pressure. Always modify or consult a trained provider.
Q: How do I know if an exercise is making it worse?
A: Watch for bulging, doming, or pain in the midline. If in doubt, avoid the exercise and consult a Tupler Technique® provider.
