The tupler technique

Hi Guys!

Happy New Year! Another year has passed in the blink of an eye. This is the season for reflecting on last year and planning how to make a better 2014. One thing that I mentioned previously that I am still self concious about is my stomach area. Since I became a mom, the area around my belly button has become an outie and the area around it  has looked kind of puffy. I chalked  it up to hormonal weight distribution and really thought that when I stop breastfeeding the fat in that area would sort of dispurse as I have read other mothers describe.


However, I am not so sure about that anymore and the main reason is because I believe that I have a diastasis in this area that is casuing the buldge. A diastasis is when your ab muscles separate and the connective tissue holding the two halves of your rectus abdominus gets streched out.

You can test for a diastasis by lying on your back and lifting your head, then trying to feel the space in the center of your abs. If there is a gap, you have a diastasis. Julie Tupler says in her book, “Lose Your Mummy Tummy,” That 98% of mother get some type of diastasis.

You can have diastasis at the top, middle, and bottom of your abs or some combination of all three. My diastasis is about 2.5 fingers wide (yep they are measure by how many fingers you can fit in the gap) and at the center of my stomach, right at my belly button. It is also probably why I have an umbilical hernia (outie).

Before I found the tupler technique, I spent a long time looking at surgical options. When I came across the tupler technique it really fascinated me because it uses techniques similar to the ones we use in pilates to help heal the diastasis naturally. I have been using the Tupler technique to help repair my diastasis. The Tupler Technique has four steps that you are supposed to follow:

The 4-Step Tupler Technique® is:
1.Tupler Technique® Exercises (Elevator, Contracting & Headlifts)
2.Splinting with the Diastasis Rehab Splint®
3.Using your abdominals correctly with activities of daily living
4.Getting up and down correctly
Since I am new to the program I haven’t bought the splint yet, but I have been doing the exercises regularly. Tupler says that it will be easy for a new mom to work up to 500 reps a day, but I really find this a little unrealistic. Some of her other recommendations feel a little extreme to me too- like the fact that you can only get up and down a certain way or you will undo all your other efforts… Gosh that sounds disappointing at the suggestion of doing 3500 reps weekly.
That said, I have noticed a difference in my abs. Not sure if it is real or imagined since my diastasis gap size hasn’t changed that much. In any case, I am going to continue with this method and hopefully will see more obvious improvements. I have also decided to postpone surgery indefinitely.

Have you tried the Tupler Technique? Any thoughts?


Trackbacks and Pingbacks

Prenatal Pilates Guidelines | FitValJanuary 3, 2015 at 8:07 am

[…] Tupler Technique. This is also how you should be using your core in pilates. Check out my post on The Tupler Technique here. You may want to stop doing crunches or other exercises that work your rectus abdominus to help […]

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