My system for closing diastasis shares one important step with Tuppler, we both agree that building strength, a lot of it, in the Transverse Abdominis, or TvA is step one.
But we diverge from there. I believe that is it vital to then progress to exercises that train the muscle to function properly as a stabilizer, so that when the external abdominal muscles (the Rectus Abdominis and the External Obliques) are functioning as prime movers (like in a crunch) that the abdomen does not bulge outward during exertion, which opens the mid line and prevents the abdomen from re-flattening after pregnancy. All of these postnatal rehab exercises should use lower spine flexion, not upper spine flexion.
Muscle specificity theory basically states that what you practice is what you get. So you need to train the TvA both in isolation and as part of the kinectic chain to which it belongs. Tuppler misses this basic principle.
I do not agree that wearing an external support devise for long periods of time is a good idea. In fitness our mantra is "build a girdle, don't wear a girdle." When you wear an external support garment, then your core musculature does not activate, because the support devise is doing the work. All external support devises cause muscle atrophy to some degree. This can clearly be seen when a cast is removed.
For a wide diastasis like your, I recommend that you add manual splinting, with the hands, to assist your TvA, especially as you learn how to do the basic moves.
You should be able to close your mid line at least partially, (the mid line is always wider after a first pregnancy) and certainly, you can flatten your abdomen, narrow your waist, and develop functional core strength and stability in your torso.
Helene Byrne,
BeFit-Mom
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