September 29, 2018 3 min read

Oh, hindsight is a beautiful thing! If only I knew back then what I do now about Tupler Exercises for Diastasis Recti. In the first part, I wish I knew what Diastasis Recti was. Then the second part, knowing what Tupler Exercises for Diastasis Rectiwere actually suitable. I might not have such a gap, with such a bulge. Whilst many of us look back and wish we did things differently, it shocks me when I look back about some of the potential damage I was doing to my separation. I was definitely not treating my separation with care, and most certainly not undertaking safe Tupler Exercises for Diastasis Recti.Let’s put it this way; I was doing EVERYTHING that you are told not to do!

Let’s analyse (yes, I’m throwing myself under the bus all for the sake of examples) my exercise regime and what I was doing wrong.

So three key elements underpin any exercise. To ensure you do not sheer, flare or put force on the connective tissue of the diastasis recti. Ha! This is what I was doing. For thirteen classes a week!

  • Number 1 rule of safe Tupler Exercises for Diastasis Recti is to avoid intra-abdominal force. Things like planks and push-ups. (I was holding planks for upwards of fifteen minutes in a class, doing thirty pushups and putting severe pressure on my connective tissue. So, the RIGHT way to Tupler Exercises for Diastasis Rectiis:
    • A plank on a wall (only when you know how to hold your transverse in on the working part of the movement)
    • Side plank; where the transverse does not provide pressure to the connective tissue or recti muscles
    • Hip dips; giving you the ability to hold in your transverse and maintain a straight spine.
  • Number 2 rule of safe Tupler Exercises for Diastasis Recti is to avoid any movement which flares the ribs. Well, this one. I was a yoga teacher. Therefore upward facing dog is part and parcel of any sun-salutation. Something you do in about five-ten flows over the course of a class. I was teaching five. Tupler Exercises for Diastasis Recti would include:
    • Walking; whilst holding in your transverse
    • Riding a bike; as long as you are not seated upright or flaring your ribs
    • Any leg movement with a straight spine: lunges, squats, side planks
  • Number 3 rule of safe Tupler Exercises for Diastasis Recti is to avoid any shearing movement such as a scissor movement. Boy did I love my toe taps, crunches and scissors! Whoops! Proper Tupler Exercises for Diastasis Recti would include:
    • Theraband exercises with the arms
    • Seated wall sits; keeping the spine straight
    • The high knee’s running; a great one to burn calories and not move or sheer the ribs.

I could seriously go on for a long time giving you a list of what could be achieved by eliminating undertaking proper Tupler Exercises for Diastasis Recti. So if you want some inspiration, guidance or support to return to exercise, Aleenta Barre hold MumCore classes, nine-week programs to help decrease or prevent diastasis recti and provide general support to pre and post-pregnant mothers.  

If you would like any further information on Tupler Exercises for Diastasis Recti, please contact NMT’s head office on 1300 217 372 or send them an email to