As asked by two different clients. GREAT questions! You don’t want to undo all the work you have done to bring your diastasis back together!
You SHOULD absolutely compliment the Tupler Technique with other exercises!! Anything aerobic is GREAT! Walking, Running, etc.
Yoga is mostly fine – just watch how you get into and out of postures – no jacknifing and avoid the abs they do.
Pilates is full of quagmires for getting your diastasis back together – avoid it for several weeks until you know HOW to modify things that can backtrack you back to step 1, or make you worse, like Pilates 100, Corkscrew, Teaser, /Scissors, Saw and (of course) Jacknife. I will modify a few of these for my clients – like Pilates 100, Scissors, and Teaser, and avoid doing the other ones ALTOGETHER!
The Eliptical is great, Treadmill is great…
Watch that you avoid any Crossover movements – like punching (with kick boxing), golf and tennis until your diastasis is all the way back together. Avoid lifting weights until after you have strengthened at least 4 weeks so you don’t undo any of the work you are doing to heal your diastasis.
PLANKS – be CAREFUL, be CAREFUL, be CAREFUL!
- Doing the side plank you will want to not put both feet all the way extended – bend one leg to support yourself with and extend your body and the leg on the top, keeping the transverse to the spine.
- Doing the plank where your belly is parallel to the floor can be VERY hard on the transverse that it can’t engage very easily. Avoid until after you have been through the 6 week program and/or have closed the diastasis, and even then have CAUTION because with the gravity factor can be hard, as well as the strength demanded by the transverse. Even seasoned Tupler Techniquers beware of this one. I would drop ONE knee and bend at the wrist rather than the elbow and get the same extension of the body.
PUSHUPS – two words: GIRL PUSH UPS (you know, with your knees on the ground) or PUSH-UPS (while standing) against the wall. The latter might not sound like anything to write home about, but do these slowly and methodically, bringing your body weight all the way against the wall with the transverse to the spine, and you will be feeling it my friend. ABSOLUTELY Fantastic for all you preggos out there!! Can’t say it enough! But great for anyone as your transverse will not be compromised, but your arms will look GREAT after doing these!
Have any specific exercises you have questions about? List them in the comments section and I will tackle them for you!!
Hi! I just found your blog through Julie’s website. I start week 2 of the program tomorrow, and was just wondering if swimming was OK. P.S. you look fabulous!!! thanks!
I do Vinyasa Flow yoga which has lots of high plank to low plank, upward dog, and twists. As I’m doing them I always wonder if I really should be. You mentioned yoga is mostly okay, but that planks are not. Also not sure if I should be stretching upwards for the upward dog. And what about twists? Thanks for the input.
Swimming is great!
Water aerobics is great!
Planks are ok IF YOU MODIFY!! Put one leg down while you are doing the planks and bring your transverse to the spine. As for twists – I would make sure your diastasis is closed FIRST so you don’t get a SHEARING motion of your diastasis recti.
thanks for the input!
If you ever have the chance, could you review the Physique 57 DVD as it relates to diastastis? The ab section appears to be great normally, but I’m not sure how it is for post-partum healing. (there’s a lower ab section where you mostly keep your head on the floor and do bicycles, leg lifting, etc., and a section where you lay back on your forearms and do leg lifts, etc.) Thanks for all the suggestions on exercise!