DIASTASIS RECTI QUESTIONS

What exercises are safe for diastasis recti?

Safe exercises for diastasis recti focus on strengthening the transverse abdominal muscle without
putting excess pressure on the connective tissue. You can find these safe exercises on the
complimentary Tupler Technique® Intro program.
https://diastasisrehab.com/pages/free-intro-workshop

What exercises should I avoid with diastasis recti?

Exercises that increase intra-abdominal pressure and place stress on the midline should be avoided.
These include:
 Crunches
 Sit-ups
 Planks
 Push-ups
 Heavy lifting without proper core engagement Avoiding these exercises is crucial to prevent
further stretching of the connective tissue.
Learn more how to do a diastasis safe workout by watching the complimentary Tupler Technique® Intro
Program. https://diastasisrehab.com/pages/free-intro-workshop

Can physical therapy help with diastasis recti?

Yes, physical therapy can help with diastasis recti when it focuses on strengthening the transverse
abdominal muscle, which is essential for closing the gap between the rectus abdominis muscles. There is
no treatment protocol taught in medical, physical therapy or nursing schools. That is why many
traditional physical therapy methods may not fully address diastasis recti if they don’t incorporate
proper splinting and diastasis-safe exercises. The research and evidence-based Tupler Technique® goes
beyond typical physical therapy by emphasizing muscle repositioning through splinting, transverse
muscle strengthening, and developing awareness of how to use the transverse correctly in daily
activities to avoid stretching the connective tissue further. Julie Tupler, RN trains medical and fitness
professionals in her research and evidenced based Tupler Technique® Program. Physical Therapists
trained in the Tupler Technique® are listed here: https://diastasisrehab.com/pages/tupler-technique-
trained-professional

Can diastasis recti cause pain during exercise?

Yes, diastasis recti can cause pain during exercise, especially if improper exercises that increase intra-
abdominal pressure are performed. Exercises like crunches, sit-ups, and planks can worsen the
separation and lead to discomfort. The research and evidenced -based Tupler Technique® teaches
diastasis-safe exercises that strengthen the core without putting undue pressure on the connective
tissue, preventing pain and further damage. You can learn more about these exercises with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

What not to do when treating diastasis recti?

When healing diastasis recti, avoid activities that increase intra-abdominal pressure or stretch the
connective tissue, such as:
 Crunches or sit-ups
 Planks
 Twisting movements like bicycle crunches
 Heavy lifting without proper core engagement
 Jackknifing out of bed (always roll to your side first)
The research and evidenced-based Tupler Technique® teaches safe alternatives and proper
techniques to prevent worsening the separation. To view a “diastasis safe” workout, please watch
the complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-
workshop

How to get a flat stomach with diastasis recti?

To achieve a flat stomach with diastasis recti, the key is to close the separation between the rectus
abdominis muscles and strengthen the transverse abdominal muscle. The research and evidence- based
Tupler Technique® focuses on:
1. Splinting to reposition the muscles and connective tissue.
2. Seated exercises like the “Elevator” and “Contracting” to strengthen the transverse muscle and
connective tissue. .
3. Proper body mechanics to prevent further stretching of the connective tissue.
4. Maintaining progress through diastasis-safe exercises.
You can learn more about these exercises with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

What is the fastest way to fix diastasis recti?

The fastest way to fix diastasis recti is by consistently following a proven non-surgical program like the
research and evidence-based Tupler Technique®. This involves:
1. Wearing a splint to reposition the muscles and connective tissue.
2. Performing Tupler Technique® exercises to strengthen the transverse muscle and connective
tissue. .
3. Developing awareness of how to properly engage the core in daily activities.
4. Getting up and down correctly to prevent further stretching.
Quick fixes, such as surgery, come with risks and long recovery periods, while the Tupler Technique®
offers a safe, long-term solution. You can learn more about this program with the complimentary Tupler
Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

What do physical therapists do for diastasis recti?

Physical therapists can help with diastasis recti by teaching core-strengthening exercises and proper
breathing techniques. However, traditional physical therapy may not always include splinting or focus
on transverse muscle awareness. The research and evidence-based Tupler Technique® incorporates all
these elements, providing a comprehensive approach that many physical therapists now trained in the
Tupler Technique® use in their practice to treat diastasis recti effectively. You can learn more about this
porgram with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

How long to rehab diastasis recti?

Rehabilitation of diastasis recti can take anywhere from a few weeks to many months, depending on the
size of the gap and the condition of the connective tissue. The research and evidence-based Tupler
Technique® is an 18-week program, but some individuals may need more time to fully close the
diastasis. Consistency in following all 4 steps of the program is key to a successful and shorter
rehabilitation. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

What are the worst exercises for diastasis recti?

The worst exercises for diastasis recti are those that involve forward flexion or twisting of the torso,
such as:
 Crunches
 Sit-ups
 Bicycle twists
 V-ups
 Double leg lifts
These movements can increase intra-abdominal pressure and stretch the linea alba further. The
research and evidenced-based Tupler Technique® avoids these exercises and instead focuses on a
diastasis safe workout which is safe, controlled movements that promote healing. You can learn more
about these exercises with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

What not to do with diastasis recti?

When you have diastasis recti, avoid activities that increase intra-abdominal pressure, such as:
 Crunches or sit-ups
 Planks or push-ups
 Twisting motions, like bicycle crunches
 Lifting heavy weights without core engagement
 Jackknifing out of bed (always roll to your side first)

Following a program like the research and evidenced-based Tupler Technique® can help you learn
proper body mechanics to prevent further damage and how to do a diastasis safe workout. You can
learn more about these exercises with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

How to close diastasis recti naturally?

To close diastasis recti naturally, it’s essential to follow a structured, research and evidence-based
program like the Tupler Technique®, which involves:
1. Wearing a splint to support and reposition the separated muscles and connective tissue.
2. Performing diastasis-safe exercises that strengthen the transverse abdominal muscle without
causing pressure on the gap.
3. Learning proper body mechanics to prevent further stretching of the connective tissue.
4. Developing muscle awareness to engage the transverse muscle during daily activities.
With consistency, many individuals see significant improvements in their diastasis without the need for
surgery. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

What is the easiest exercise for diastasis recti?

The easiest and safest exercise for diastasis recti is the seated abdominal contraction, which is a core
component of the research and evidence-based Tupler Technique®. This involves sitting with good
posture, placing your hands on your belly, and slowly contracting the innermost transverse abdominal
muscle by pulling the belly button inward toward the spine. This simple exercise strengthens the core
without putting pressure on the connective tissue. It is important that the muscles and connective tissue
are close together so they are in the proper starting position for them to move in the correct direction:
front to back and not side to side. You can learn more about this program with the complimentary
Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

What aggravates diastasis recti?

Several factors can aggravate diastasis recti, including:
 Improper exercises: Crunches, sit-ups, planks, and leg lifts can worsen the separation.
 Heavy lifting without core engagement: This increases pressure on the abdominal wall.
 Poor posture: Slouching can weaken the core and stretch the connective tissue.
 Incorrect body mechanics: Getting out of bed or lifting objects without using proper techniques
can worsen the condition.
The research and evidence-based Tupler Technique® teaches how to avoid these aggravating factors and
promote healing. Learn more about this program with the free introductory program:
https://diastasisrehab.com/pages/free-intro-workshop

Will walking reduce diastasis recti?

Walking is a low-impact exercise that can be beneficial for overall health, but it won’t directly reduce
diastasis recti unless you’re properly “belly breathing” and also engaging your transverse abdominal
muscle while walking. The research and evidence-based Tupler Technique® emphasizes transverse
muscle engagement during breathing and all activities, including walking, to help strengthen the core
and close the diastasis over time. Learn more about this program with the free introductory program:
https://diastasisrehab.com/pages/free-intro-workshop

How to tighten stomach muscles in two weeks?

While significant results in closing diastasis recti take longer than two weeks, you can start tightening or
strengthening your stomach or abdominal muscles in that time by consistently performing diastasis-safe
exercises like those in the research and evidence-based Tupler Technique®. The key is engaging the
transverse abdominal muscle multiple times daily and avoiding harmful exercises that increase intra-
abdominal pressure. Learn more about this program with the free introductory program:
https://diastasisrehab.com/pages/free-intro-workshop

Is it safe to wear a belly binder while working on diastasis recti?

Traditional belly binders are not recommended for treating diastasis recti because they primarily
provide compression without repositioning the muscles. The Diastasis Rehab or Together Tummy®
Splint, used in the Tupler Technique®, is specifically designed to:
 Reposition the muscles closer together so they move front to back and not side to side.
 Reposition the connective tissue to take the stretch off it.
 Allow for muscle strengthening exercises while maintaining proper alignment.
Unlike generic binders, the splint promotes long-term healing rather than just temporary support. Learn
more about these splints with the free introductory program: https://diastasisrehab.com/pages/free-
intro-workshop

What worsens diastasis recti?

Diastasis recti can worsen due to activities and habits that increase intra-abdominal pressure or strain
the connective tissue. These include:
 Performing exercises like crunches, sit-ups, or planks.
 Heavy lifting without engaging the transverse muscle properly.
 Incorrect posture and body mechanics.
 Chronic coughing, sneezing, or straining during bowel movements without engaging the core
correctly.
The research and evidence-based Tupler Technique® teaches how to avoid these pitfalls and protect
the connective tissue during daily activities. Learn what not to do with the free introductory
program: https://diastasisrehab.com/pages/free-intro-workshop

Will squats worsen diastasis recti?

Squats can worsen diastasis recti if done incorrectly or without proper core engagement. Squatting
increases intra-abdominal pressure, which can stretch the weakened connective tissue further. If you
have diastasis recti, it’s important to learn how to engage your transverse muscle before performing
squats. The research and evidenced-based Tupler Technique® teaches how to engage the core properly
during daily activities, including exercises like squats, to prevent worsening the separation.
Learn how to do squats correctly with the free introductory program:
https://diastasisrehab.com/pages/free-intro-workshop

Can I still do regular exercises while working on diastasis recti?

You can do regular exercises while working on diastasis recti, but it’s crucial to do a diastasis safe
workout that will modify your routine and avoid movements that increase intra-abdominal pressure.
The research and evidence-based Tupler Technique® recommends:
 Avoiding exercises like crunches, planks, and twists, which can worsen the separation.
 Focusing on diastasis-safe exercises that engage the transverse abdominal muscle without
straining the connective tissue.
Always wear the Diastasis Rehab Splint® during exercise to support and reposition the abdominal
muscles. Learn how to do this with the free introductory program:
https://diastasisrehab.com/pages/free-intro-workshop

How is the head lift different from a crunch?

When you do a crunch you are lifting your shoulders off the floor. When you do a headlift you are just lifting your head. When you lift your shoulders off the floor it is impossible to hold in your transverse. If you can’t hold in your transverse muscle it will go forward forcefully making the diastasis larger if you have one or creating one if you don’t have one.

How do the Tupler Technique ® exercises close a diastasis recti?

This program closes the diastasis by strengthening the connective tissue. As the connective tissue becomes shallow, the muscles come together. Strengthening the connective tissue is all about putting it in the right position as well as protecting it.

What can I expect in the first six weeks of the program?

 If you follow all 4 steps and do only cardio exercise as described below, you will see the healing process beginning. Your diastasis will may get one finger smaller, your connective tissue will feel shallower and your belly circumference will be 1-2 inches smaller. Make sure you take those before photos of your belly from the front and the side so you can see the changes in week 3 and week 6.

Can I play golf and tennis again once my diastasis is closed?

If you play these sports you need to make sure you engage your transverse and keep your ribs in as you do the crossover movement in tennis and golf. Check yourself before and after the game and to make sure you are not opening your diastasis back up again. Some people wear a splint while playing to remind them to hold the transverse in. 

After week 18 what do I do to maintain the program?

If you have not closed your diastasis you need to continue doing what you are doing. Double splint as much as you can when doing the seated and backlying exercises. If you have closed your diastasis you do not have to wear a splint but you need to continue the other three steps of the program. For the contracting exercise do anywhere from 10-20 sets of 100 a day.

Does one need to have returned to pre-pregnancy weight in order to start the program?

No. Weight has nothing to do with the separation of the muscles. You can start the program after giving birth. However, if you had a C-section, we recommend waiting six weeks until your scar has healed.

How do I know if I am doing the exercises correctly?

You may want to look in a mirror while doing the seated exercises. For the headlifts you may want to have a friend put their hand on your belly to make sure you are working the muscles correctly. If you have a Trainers in your area it is always best to have someone see you in person. If you don’t you can also do the Eighteen-Week Online Support Program for all your questions or an individual remote session with Julie Tupler, RN so she can see how you are doing the exercises.

In the Tupler Technique® Guidebook there are no elevators in week 3. Is this a typo?

No. The contracting exercise is now at 5th to 6th so there is no need to do the elevators anymore unless you want to.

Can I do the seated exercises standing?

No. In the first six weeks it is not recommend to do this. The back must be supported and not move. It is much harder to control this in a standing position.

Why does my back have to be supported?

The back needs to be supported with a pillow or back of chair so it does not move. The back needs to be in neutral spine - neither rounded nor arched because in those positions you cannot engage the transverse muscles.

Why do I need to count out loud when doing the exercises?

It forces you to breathe. If you hold your breath it puts intra-abdominal force on both your abdominal and pelvic floor muscles.

Why should I do The Tupler Technique® before having abdominal surgery?

To maintain the integrity of the sutures after your surgery. It is important to strengthen your abdominal muscles and know how to use them correctly in the recovery process. Intra-abdominal force on the stitches makes them come undone. You are told by your doctor not to lift anything heavy after surgery. When you go from a seated to a standing position if you do not use your abdominals correctly while doing this you are putting your whole body weight on your sutures!

Do you recommend using the Tupler Technique® between pregnancies or after child-rearing?

 Ideally it is best to do the Tupler Technique® before you even get pregnant. If this is not done then the Tupler Technique® program should be done during pregnancy to keep the diastasis as small as possible. If this is not possible then the Tupler Technique® should be done after the pregnancy. With each pregnancy the diastasis will get larger.

Why is a hands and knees position bad?

All the weight of your organs is putting pressure on the weak connective tissue. Pressure on connective tissue stretches it and does not allow it to heal.

Does sex have to be modified while doing the program?

Yes. The seated and side-lying are the best position to be in while having sex to protect the connective tissue. The hands and knees position puts pressure of your organs on the connective tissue and stretches it. In the back lying position, it is very difficult to hold in your transverse muscle.

What is the best position to sleep?

Back lying with knees bent. Whatever position you sleep it is always important to have your knees bent. In a side lying position it is important to have a pillow between your bent knees. A pillow should be under your lower legs whether you are back lying or lying on your belly. This keeps the top of the pelvis from tilting forward. When this happens it flares the ribs and stretches the connective tissue.

If I close my diastasis at six weeks should I continue the program until I finish week 18?

Once you close your diastasis your do not have to wear your splint. You do have to continue doing the exercises for 18 weeks and then for the rest of your life in order to keep your diastasis closed and prevent it from reopening.

Why do I feel short of breath when doing the seated exercises? What can I do about this?

When you do the seated exercises you will be “chest breathing”. With chest breathing you do not get as much oxygen as when you belly breathe. Therefore, it is important to count out loud. This forces you to breathe. The louder you count, the more oxygen you get. Also, people get out of breath because they are doing the exercises too fast. So you may want to slow down when doing the exercises.

Does the program help the loose skin?

When you do the seated exercises you will be “chest breathing”. With chest breathing you do not get as much oxygen as when you belly breathe. Therefore, it is important to count out loud. This forces you to breathe. The louder you count, the more oxygen you get. Also, people get out of breath because they are doing the exercises too fast. So you may want to slow down when doing the exercises.

Does the program help the loose skin?

No. The program is all about closing the diastasis. This will give you a flatter belly and smaller waist. The loose skin is a lack of collagen issue.

How do I pick up and carry a little toddler while doing the program?

If your toddler can climb up on a chair so they are at a higher place and you do not have to bend over that is the most ideal way of picking them up. Always hold your transverse in right before you lift them. If that is not possible then bend over with a flat back and bent knees. Again, transverse is in at 5th floor before you lift them. This is demonstrated in the exercise portion of the DVD.

Once I close my diastasis by doing your program can I go back to doing crunches?

NO. Crunches create a diastasis or make a diastasis larger if you have one. A diastasis is caused by a forward forceful movement on the outermost abdominal muscles (rectus abdominis). When the shoulders come off the floor it is impossible to engage the transverse muscle. If you cannot engage the transverse muscle then it is going forward forcefully making the diastasis larger or creating one. Besides working the muscles in the wrong direction they also work the discs of the spine in the wrong direction. Solution to safely increase the intensity of your abdominal work: When doing the head lifts, bring your feet away from the buttocks. This brings the small of the back off the floor. The higher the small of the back is off the floor, the harder it is to use your abdominals to put it on the floor.

How does one effectively breathe abdominally (belly breathing) while doing the Tupler Technique® seated exercises?

When doing the seated Tupler Technique® exercises we always start and end with a belly breathe. However, it is not possible to belly breathe while doing the exercises with holding the transverse at 5th floor. You must chest breathe. That is why it is so important to count out loud. This forces you to breathe. If you don’t count out loud you will then put pressure on both your abdominal and pelvic floor muscles.

When I do my seated elevators and transverse contractions, I feel it in my upper back and between my shoulder blades. Am I doing something wrong?

This is common when you first start doing the exercises. If a muscle is weak it will ask another muscle to help. In this case, it is your shoulders. So when you feel it in your shoulders just relax them. Also make sure your head is not forward when doing the exercises. Think of bringing the chin back as you are doing the exercises. When the head is forward it rounds the shoulders and then you will feel it there while doing the exercises.

Will the seated Tupler Technique® exercises help me with toning my transverse abdominals even if I have a small diastasis? Or is this technique only for correcting a large diastasis?

The Tupler Technique® is a great exercise for toning even if you do not have a diastasis.

Is it really that easy to un-do all the progress from the exercises?

We use our abdominal muscles with everything we do. A forceful forward movement makes the diastasis larger. However, some forward forceful movements are worse than others. A jack knife and a roll back are the worst and will undo your hard work. So you need to be especially careful not to do these things as they will undo all your hard work.

Can I do pushups and planks if I have a diastasis?

In a hands and knees position gravity put all the weight of the organs on the already weakened connective tissue. Engaging the muscles in this position will not take the weight off the connective tissue. So planks and pushups should be done against the wall where there is no pressure on the connective tissue and gravity makes it easier to engage the transverse muscle.

How do I perform the Tupler Technique® exercises while I exercise on a treadmill, elliptical, rowing machine?

When you are doing aerobic exercises it is important that you belly breathe to get as much oxygen as possible. Remember to expand and fill the lungs up with air as your bring the muscles forward and then bring the belly back to the spine on the exhale part of the breath. You will be working the transverse if you use the transverse on the exhale part of the breath

Will the Tupler Technique® exercises help with low back pain?

When you are doing aerobic exercises it is important that you belly breathe to get as much oxygen as possible. Remember to expand and fill the lungs up with air as your bring the muscles forward and then bring the belly back to the spine on the exhale part of the breath. You will be working the transverse if you use the transverse on the exhale part of the breath

Will the Tupler Technique® exercises help with low back pain?

Yes. One of the functions of the recti muscle is to support the back. When the muscles separate it weakens the support for the back and causes back problems. When you engage the transverse is shortens the recti (outermost muscle) from the middle and makes the diastasis smaller. Also when you engage the transverse muscle you are also working the lumbar multifidus muscle. Working this muscle also helps with low back pain.

How do I take classes that encourage ab work such as crunches?

Very carefully! You cannot do crunches or any back lying exercises with your shoulders off the floor. You must tell the instructor that you have a diastasis recti and you must do your abdominal work differently.

Once I close my diastasis can I do sit-ups, crunches or the Pilates 100’s?

No. It is physically impossible to bring the transverse to the spine and hold it there when doing these exercises. Working the core means bringing the transverse to the spine and holding it there. If you can’t do that with any exercise then you will be making the diastasis larger (if you have one) or creating one if you don’t have one.

Is it necessary to space out the exercises throughout the day or can I do them in one daily session?

We recommend that you space them out during the day initially as the muscle will get fatigued if you do too many at once. Once the muscle is fatigued, you will not be able to do the exercises effectively. Once the muscle is strengthened you can do more each time you do them during the day.