Wednesday, February 15, 2012

Tupler Techinque: Week 1

Last week I talked about having a "Mummy Tummy" and some things you can do about it. Basically, that stubborn belly fat you get after having a baby may NOT be fat. Pregnancy naturally separates the ab muscles to make space for the growing baby and once the muscles have been stretched it leaves a gap. The more babies you have, the larger the gap can become. It's the reason you "show" sooner with each pregnancy. This gap called a diastasis can cause lower back pain and hernia besides looking unsightly. After I posted about it on facebook and my blog, I got tons of questions so I wanted to answer them here. 

How do I know I have it?
You can do the home test here. You can also have your doctor or fitness instructor/trainer check for you. It doesn't matter how long ago you had a baby, you can still heal.
What if I only have a one finger gap?
You have a diastasis if you have 2 fingers space. For some people a one finger space is their "normal," but ideally you should not have any measurable gap. If you do, lay off core exercises and do only transverse ab exercises till the gap closes. 

When did I notice I had it?
I noticed I had a one finger gap after I had Andrew, but didn't know what it was or how to treat it so I let it go. After I had Evangeline I noticed I had a two finger gap, and researched how to fix it. I decided to use the Tupler Techinque program to fix it.

Is the splint uncomfortable? 
If you put it on correctly (which I wasn't doing at first), no just a tad annoying. I found it actually gave my back a lot of support.

Are the exercises hard? 
No! They are SO much easier than the crunches and Pilates I was doing. Very simple.

You're skinny, who cares about a little tummy?
Yeah, I'm so sick of hearing that line already. I care! I was lucky enough to not get a SINGLE stretch mark with any of my pregnancies and I want to show it off. Also, it's just not healthy and the problem can cause other health issues later.

I'm going to be tracking my progress and post pictures before and after six weeks. Here are my measurements before I started the program:

Week 1
Top: 1.75 fingers gap
Middle: 2 fingers gap
Bottom: 1 finger gap


  1. Hahahaha, who in the heck said "you're skinny, who cares?" Those comments always crack me up. I would care too, and I'm skinny. Can't wait to hear how this goes for you! :) I'm glad you were able to figure out the problem and find a solution. Hope you had a wonderful Valentine's Day, MJ!

  2. This is an extremely informative post. I read an article/weblink about it earlier today. I didn't realize it wasn't just a potential result of pregnancy. I don't think I have it, but I am going to give myself the test, just so I know for sure.
    As for the "you skinny, why do you care?" comments...I am 100% with you! You CARE and that's what matters! I want to look good and be healthy for me, for my husband, for the future! Good luck with your workouts! I hope they work wonders and can't wait to see the before and after photos!
    No stretch marks?!?! Holy Amazing Batman! Do you have any secrets or just superior genetics? :)

  3. Sarah, according to my doctor a huge part of stretch marks is genetics. My mom got stretch marks, so I must have my dad's skin. I used TONS of cocoa butter from day one of pregnancy. It's important to start it as soon as you find out to start nourishing your skin. Then I was super careful to gain weight slowly and not gain too much. I think all of those factors are why I lucked out.

    Thanks for the encouragement and support girls!!

  4. This is the first I've heard of mummy tummy. YOu have me scared now. LOL. We have kids on the horizon...hopefully in the next 1.5 years we'll start. So this was good and new info! :)

  5. Good for you for researching this and not just putting on baggy clothes to hide and forget! (Ahem...something I'd never be guilty of...jk.) I've never had a baby, so I can't weigh in too much, but since I've been an adult I've had trouble with bloating, and while I'm fairly slender otherwise, I can totally commiserate that your tummy matters in how you feel! Even if your arms look good in tank tops, bulging over your jeans if you're not used to it can color the way you feel about your whole day.

  6. thanks Marjorie, this is very helpful info!