该Tupler技术AB演习

阅读更多：舒张后期整流练习for Men

Strong abdominal muscles do more than just give you a nicely chiseled midsection to show off at the gym or on the beach. In particular, the rectus abdominis muscle, running from your ribs down to your pelvis, helps support your internal organs, according to aStatPearlsarticle last reviewed in April 2019.

腹直肌，还是著名的“六包”的肌肉，用线称为白线结缔组织分隔。这种结构可以变得捉襟见肘，导致分裂你的两个直肌之间- 一个叫做舒张后期整流状态。

虽然这种状况与妊娠最常见的发展，它也可以一个人减肥的显著量后，肥胖的副作用或从技术较差反复升降发生。据发布的2018年2月的文章[Ginekologia波兰]（https://www.researchgate.net/publication/323640495_Diastasis_recti_abdominis-一个review_of_treatment_methods），_方案，包括腹部练习通常规定为舒张后期整流治疗的一部分 - 包括Tupler技术。

阅读更多：Exercises for Separated Abdominal Muscles

如果你不知道你是否有舒张后期整流，还有找出一个简单的方法，根据NHS Barts Health。

1. 在与你的肚子坚固的表面你的背部裸露的谎言。
2. 抬起你的头和肩膀了与你的下巴卷起地面。
3. Look for "doming" of your belly. This will appear lengthwise in the middle of your abdomen near your belly button.

Doming of your belly occurs as your internal organs bulge through the weakened connective tissue. The wider the gap between the two halves of your rectus muscle, the more severe your condition is. With your belly relaxed, you can estimate the size of your separation by the number of finger widths you can fit between the muscles.

If you are unsure if you have a disastasis recti, see a physical therapist for confirmation. A therapist can also help direct you through diastasis recti exercises, such as those used in the Tupler technique.

The Tupler technique for diastasis recti treatment was developed by a registered nurse, certified childbirth educator and certified personal trainer named Julie Tupler, according to her website,Diastasisrehab.com。The Tupler technique program lasts for 18 weeks, but exercises need to continue beyond that time frame to maintain your results.

有在Tupler技术四个步骤 - 练习;夹板;在日常任务承包您的腹横肌;并获得上下适当的形式。Tupler指示节目的追随者穿上舒张后期康复夹板在任何时候 - 除了洗澡时 - 直到你的肌肉不再分离。她比作这同时断骨愈合穿石膏。夹板握着你的肌肉，共同提高的你加强锻炼的效果。

For the first six weeks of the program, Tupler recommends that her exercises be your sole workout, with the exception of walking. At that point, you will have learned how to incorporate the Tupler technique into your regular exercise routine.

Diastasis recti exercisesare key to correcting the condition. Prior to beginning your program, Tupler recommends taking "before" pictures so you can monitor your progress along the way.

Tupler also recommends picturing your transverse abdominis muscle as a sideways elevator with five floors. When your muscle is relaxed, the elevator is at the first floor. To hit the fifth floor, picture your belly button touching your spine. The sixth floor hypothetically brings the belly button out your back, behind your spine.

移动1：电梯

1. 坐在你的腿游走,要么在一个手臂less chair or up against a wall for back support.
2. 当你收紧你的腹部，把对你的脊椎你的肚脐后，深深呼吸到你的腹部的底部，然后呼气。停在“五楼”的位置。
3. Hold this contraction for 30 seconds, then draw your belly in farther to the "sixth floor."
4. 慢慢数到五，然后返回到起始位置。

移动2：收缩

1. Begin in elevator position with one hand resting on your chest and the other just below your belly button.
2. Breath in with your belly in the first floor position, then exhale until you are at the third floor position. This is the starting position for this exercise.
3. 收紧你的腹部到五楼的位置和挤压。
4. Return to the third floor starting position, and repeat.

一个s strength improves, progress your contractions to the fifth and then sixth floors.

Move 3:站在盆腔云台

1. Stand with your back flat and knees partially bent.
2. Place your hands on your thighs to support your upper body weight.
3. Tighten your abs into the fifth floor position — your tailbone will tuck under as you do this.
4. 数到五，然后返回到起始位置（背平）。
5. Perform 10 repetitions.

移动4：头升降机

1. Lie on your back on a firm surface. Bend your knees and place your feet on the floor.
2. 呼吸到你的腹部，然后呼气，并收紧你的腹部到五楼位置。你的腰背应该扁平化到地面。
3. Keeping your abs tight, tuck your chin and lift your head off the ground.
4. Lower down slowly and repeat 10 times.

移动5：腿幻灯片

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand under your low back and the other on top of your belly.
3. 收紧你的腹部到五楼位置，抬起双脚离开地面，直到你的膝盖是直接在你的臀部。
4. Place one foot back on the floor and slowly slide your heel along the ground until that leg is straight.
5. 弯曲你的膝盖和滑回到起始位置。重复上相对腿。
6. Do 15 repetitions, alternating sides.

移动6：Low Back Stretch

1. 烈与于身体两侧休息膝盖弯曲，双臂你的背部。
2. 收紧你的腹部慢慢放下你的膝盖一边。
3. 将头歪向另一侧并保持15次。
4. Repeat on the opposite side.