Many women struggling with a stubborn bulging belly turn to crunches, sit-ups, and planks hoping to flatten their midsection. But if you have diastasis recti—a condition where the abdominal muscles have separated—these popular exercises can do more harm than good. In fact, crunches might be the reason your belly isn’t getting flatter despite your efforts.
What Is Diastasis Recti?
Diastasis recti occurs when the connective tissue between the left and right abdominal muscles stretches and thins, creating a visible gap. This often leads to a protruding or “pooching” belly, especially noticeable when sitting up from lying down. It’s common in postpartum women but can affect women of all ages—even those who’ve never been pregnant.
Why Crunches Can Worsen Diastasis Recti
Crunches increase pressure inside your abdomen. When your connective tissue is already stretched, this pressure forces your abdominal contents forward, stretching the tissue even more. Instead of bringing your muscles back together, crunches actually push them further apart.
- They shorten and tighten the rectus abdominis while ignoring the transverse muscle.
- They push pressure outward against the weak spot—your gap.
- They often cause "doming" or bulging in the belly during movement.
- They can lead to long-term damage if done repeatedly with diastasis recti.
The Role of Intra-Abdominal Pressure
Your core functions like a pressure canister. When you do any movement that increases intra-abdominal pressure—like coughing, straining, or crunching—this pressure can push outwards. If the abdominal wall isn't strong enough, the pressure escapes through the separation, making the belly bulge and worsening the condition.
Safer Core Exercises for Healing
Healing diastasis recti isn’t about doing more or harder core work—it’s about doing the right kind. Exercises that target the transverse abdominis (your deepest core muscle) are key. Instead of crunches, focus on:
- Tupler Technique® seated and lying contractions
- Diaphragmatic breathing with transverse engagement
- Proper posture training and muscle engagement in daily movements
- Gentle core holds using splint support
The Importance of Splinting
Healing diastasis recti isn’t just about strengthening—it’s also about approximating the muscles so the tissue in between can heal. Splinting brings the separated muscles closer together and supports the connective tissue as you rebuild strength. This is a cornerstone of the Tupler Technique®.
The Tupler Technique®: A Proven Solution
Unlike generic fitness programs, the Tupler Technique® is a medically endorsed, research-backed method specifically created to close diastasis recti. It combines four essential steps:
- Proper core contractions
- Wearing a Diastasis Rehab Splint®
- Training how to move correctly throughout your day
- Ongoing awareness and use of the transverse muscle
Thousands of women worldwide have used this program to flatten their bellies and restore their confidence—without surgery or damaging crunches. Watch a short video about the Tupler Technique® here.
More Resources to Support Your Healing
- How to Close Diastasis Recti Without Surgery
- Stubborn Bulging Belly Explained
- Diastasis Recti and Sexual Health
- Diastasis Recti-Safe Core Exercises
- Evidence-Based Research on Diastasis Recti
Ready to start healing your core and saying goodbye to that bulging belly? Begin today with the Tupler Technique® Introductory Program.
