The Tupler Technique® is suitable for both men and women who want to address a “mummy tummy” or “man gut” caused by a muscle separation or “diastasis recti”. It is also designed to help those preparing for abdominal surgery and pregnant women preparing for labour. In some cases surgery for umbilical hernia and muscle separation can be avoided by following the programme.
The Tupler Technique® was created by Julie Tupler, a registered nurse, certified childbirth educator and fitness instructor in America. She is the author of two books: Maternal Fitness and Lose Your Mummy Tummy and sits on the advisory board of Fit Pregnancy and the Women’s Sport Foundation. She is internationally recognised as a leading expert in diastasis rehabilitation.
A “Diastasis Recti” is a separation of the “recti” muscles in your abdomen which run down the centre of your tummy and are the muscles you see in a “six pack”. They are attached to each other by a thin connective tissue called the “linea alba”. When the recti muscles separate, the connective tissue that joins them stretches sideways. The more it stretches sideways the thinner and weaker it becomes and the worse the diastasis becomes.
Any repetitive forward forceful movement against the connective tissue can create a diastasis or make one bigger. Two causes affecting both men and women are abdominal weight gain and doing repetitive exercises like situps or “crunches” without working the deeper core muscles of the abdomen. However, the most common cause affecting women is pregnancy. 70% of women who have had a baby will also have developed a diastasis.
The recti muscles form part of the support system for the back and protect your organs. When the muscles separate this support system is weakened (in fact the resulting “mummy tummy ” or ”man gut” is actually your protruding organs). Over time a “diastasis recti” can lead to lower back pain, pelvic instability and an increased risk of developing a hernia.
A six week commitment to the programme is recommended initially. You may not entirely close the diastasis in this time, but you will definitely see improvement. You will also tone and flatten your tummy, reduce your waist size, strengthen your pelvic floor and may relieve any back problems you are having.
