The Belly Firm is a Melbourne based company offering diastasis rehabilitation workshops in Melbourne. We also offer workshops interstate dependent on client interest and have these advertised on our website under WORKSHOPS.  Please join our newsletter registration to receive emails regarding lastest news and workshops events. 

What is your cancellation policy?

 Refunds will only be given on cancellations up to 7 days prior to the commencement of the first Workshop.
Cancellations less than 7 days prior to the first Workshop will not be refunded.
If you need to reschedule a Pilates or Yoga class we request that you provide at least 24 hours notice otherwise your session payment may be forfeited.

Can I fix my diastasis even if I've had a caesarean section?

 Absolutely! Doing the exercises will definitely help the abdominal muscles to rebuild and strengthen and they may even help to improve the appearance of the c-section scar. This is because these exercises increase the blood flow to the tissues of the abdomen. Increased blood flow encourages cell regeneration and thus may help your scar to diminish over time.
Please note however, that you should wait for your incision to heal before wearing the splint as it may pull on the scar.  You can start doing the exercises as soon as your Doctor has given you approval to commence gentle activities again.

How soon after having my baby can I start the Tupler Technique® exercises?

 You can start them within 24 hours of giving birth. A great time to do them is while you are feeding the baby. The sooner you start them the faster your diastasis will close. You can also do the exercises during your pregnancy if you know you have a diastasis. This will help your muscles to develop muscle memory and strength, which will be of great benefit postpartum and it will keep your diastasis from getting larger. It will also prepare your body for the marathon of labour as these are the same muscles you need to engage during birth in order to push more effectively. If you are pregnant and interested in following the Tupler Technique® program we recommend the Tupler Technique® Perfect Pushing™ Package and/or Workshops.

How can the Tupler Technique® also reduce my waist size and strengthen my pelvic floor?

 When you do the Tupler Technique® exercises you are utilising your transversus abdominis. This is the deepest muscle in the abdomen; it originates at the spine and connects to the bottom six ribs and to the top of the pelvic bone. It wraps around the sides of the body and connects to the rectus abdominis at the linea alba (connective tissue) and it basically works like a corset or internal girdle. When you strengthen any muscle you make it shorter and stronger: so when you strengthen and tighten the transversus abdominis your waist becomes smaller as a result.
Your pelvic floor becomes stronger because whenever you engage your transversus abdominis there is a coactivation of your levator ani (the collective name for the three muscles that make up your pelvic floor.)  By following the Tupler Technique™ you actually activate 5 muscles for the work of one: the transversus abdominis, lthe pelvic floor; the lumbar multifidi; the rectus abdominis and the diaphragm. Now that's bang for your buck!

My 'babies' are all grown up now and I still have a diastasis. Is it too late for me to fix it?

 It is never too late. The Belly Firm  have worked with many women and men of all different ages and fitness levels and all have benefitted from the Tupler Technique® program. Depending on how 'out of shape' your abdominal muscles are it may take you longer to heal your diastasis but the Tupler Technique® exercises are able to be practiced by anyone. You do not need to have a certain level of strength or fitness to be able to participate but the more greater your muscular awareness the easier it will be for you to activate and work your core initially. Remember, with the Tupler Technique® a diastasis can be healed no matter when or how it was created.

Are there any exercises I should be avoiding if I have a diastasis?

You should avoid sit-ups, Pilates 100s, crunches and any other abdominal exercises where the shoulders lift off the floor. It is physically impossible to bring the transversus to the spine and hold it there when doing these exercises. Core exercises such as planks or push-ups and any all-fours position should be avoided because it is very difficult to hold the transversus in place whilst in this position. Furthermore, the action of gravity on the abdominal organs will place the already weakened linea alba under too much strain. You should also avoid any activity that requires twisting of the upper body or extension of the spine, including Yoga twists and backbends, tennis, golf, twisting crunches, breaststroke, backstroke, butterfly. Once your diastasis is healed you can participate in these sports/exercises again; however, crunching-style movements should always be avoided!

The golden rule of core strengthening exercises is that you need to be able to bring the transversus abdominis to the spine and hold it there. If you can’t do that when performing any abdominal strengthening exercise then you will be making the diastasis larger (if you have one) or creating one if you don’t have one.

I can't tell if I have a diastasis. How can I get this checked?

 If you are unsure if you have a diastasis your GP or obstetrician should be able to check this for you.

How do I check myself for a Diastasis?

• • Lie on your back with your knees bent and your head on the floor.
• • Place your hand on your stomach with the fingers pointing in the direction of your toes
• • Press your middle three fingers into your belly button.
• • Relax your abdominal muscles and gently lift your head, drawing your chin towards your chest. If you are holding your abdominal muscles in as you check it will give you a false reading as this will make the diastasis appear smaller. The muscles will also get closer together the higher you lift your head.
• • If you have a diastasis you will be able to feel the rectus abdominis tightening up on either side of your fingers. If you cannot feel this muscular contraction you may need to place more fingers in the gap between the muscles so you can measure it correctly. In some cases this gap may be 10+ fingers wide.
• • You also want to determine the condition of the connective tissue. The deeper your fingers will go towards your spine, the weaker the connective tissue. If you feel a pulsing while you are checking, this is a sign of very weak connective tissue.
• • If, when you raise your head, you simply feel your stomach muscles tighten underneath your fingertips (as opposed to tightening on each side) then you do not have a diastasis.

Why is diastasis recti such a common condition during and after pregnancy?

Hormones released during pregnancy allow the ligaments and connective tissue in the body to stretch and relax in preparation for birth. The growing baby and uterus also place the rectus abdominis and linea alba under enormous strain. These two factors combined mean that it is very common to develop a diastasis during pregnancy. In some women the rectus abdominis muscles will come back together of their own accord; however, for most women there will remain some separation. This diastasis will then become deeper and wider with each successive pregnancy. That's why it is important to fix a diastasis completely regardless of how small it may be.

Can a man have a diastasis? What would cause this?

 Yes, men can get a diastasis! Doing repetitive abdominal crunches, which work the rectus abdominis only, without also strengthening the transversus abdominis can cause a diastasis in men. Even seen a guy with (what looks like) an incredible six-pack where he has a ‘gutter’ running down the center of his stomach? This is actually a diastasis! At this point it isn’t going to cause him too much grief but should he ever cut back on his exercising and develop a bit of a belly then the rectus abdominis will separate further and the weakened connective tissue will stretch out. The situation is similar to a woman who starts her pregnancy with a diastasis from doing abdominals incorrectly. The beer belly, like the pregnancy belly, will make the diastasis larger. Men with a diastasis will get the same football protrusion that women who have a large diastasis get. The effects on the body will also be the same: a weakened support for the back and the belly causing low back pain and the guy gut. If there is trauma to the abdominal area and the weakened connective tissue comes away from the muscle, a hernia will occur and surgery will be required. The good news is that the Tupler Technique® is not gender specific. It works for men also!

My doctor is recommending surgery to fix my diastasis. Can the Tupler Technique® exercises still help me?

 Absolutely – even if you decide to get a tummy tuck to fix your diastasis, doing the Tupler Technique® exercises before and after surgery will help to condition and strengthen your core abdominals, creating muscle memory and assisting your body to recover better.

My diastasis is 10+ fingers in measurement. Can I still fix this just by doing the Tupler Technique® program?

 Yes. The deeper and wider your diastasis is the longer it will take to fix it but if you remain committed and consistently follow all 4 steps of the Tupler Technique® program you will be able to heal your connective tissue, realign your recti abdominis mucles and strengthen your core.