What exactly is a 'mummy tummy'?

It's the everyday name for a tummy that still looks and feels soft, domed or unsupported after pregnancy. Part of it is often diastasis recti — a widening of the connective tissue between your abdominal muscles — along with a deep core and pelvic floor that haven't been retrained since birth.

Is this just weight loss in disguise?

No. Weight loss doesn't close an ab gap or rebuild core strength — that's a different mechanism, which is why diet and cardio alone often don't change the tummy's shape.

No — every plan works with just your body weight. Transform and Elite include equipment-based progressions too, for when you want them.

I'm years postpartum, is it too late?

No. Mothers have started this 5, 10, even 15 years after having their baby.

What if it doesn't work for me?

Follow the program for 30 days. If you don't see visible improvement in your diastasis, we'll work with you personally, or refund every dollar. The risk is on us, not you.

Diastasis Recti · Mummy Tummy Recovery

Still Have a Mummy Tummy, No Matter What You Try?

It might not be a weight problem. A physio-led way to rebuild your core — not just your willpower.

Start where your body is today. Progress at your pace.

Three plans, from $69 · 30-day guarantee

4.9 rating
Physio designed
Lifetime access
30-day guarantee

Close-up of a postpartum belly with soft folds

A mother's hands forming a heart shape over her postpartum belly

2-4cm

avg. gap reduction

Curriculum preview

Every stage, filmed for real

84 guided sessions across 12 weeks, covering breathing, deep core, pelvic floor, posture and progressive strength.

Breathing & Core Connection

360° breathing, gentle pelvic floor reconnection, finger-gap self-check

7 guided sessions

Deep Core Activation

Transverse abdominis activation without doming

7 guided sessions

Stability Foundations

Ribcage and pelvis alignment, safe supine work

7 guided sessions

Pelvic Floor Coordination

Lift and release timing with breath

7 guided sessions

Posture & Alignment

Feeding posture, carrying mechanics, back pain relief

7 guided sessions

Glutes & Hips

Bridges, clamshells, hip stability for the deep core

7 guided sessions

Controlled Loading

Bird dog, dead bug variations, progressive challenge

7 guided sessions

Functional Strength

Squats, wall work, everyday lifting patterns

7 guided sessions

Core Endurance

Longer holds, side-lying and quadruped progressions

7 guided sessions

Impact Readiness

Preparing the pelvic floor for jumping and running

7 guided sessions

Full-Body Integration

Standing, band and ball combinations

7 guided sessions

Return to Strength

Re-testing your gap and building your maintenance plan

7 guided sessions

84 professionally filmed guided sessions
12-week structured progression
Safe after C-section and normal delivery
Lifetime access
Follow at home in just 30 minutes a day

You'll never need to wonder which exercise to do next. We've already planned every step of your recovery.

Choose your plan

Start Where Your Body Is Today

Progress at your pace. Pick the plan that fits, then go at the pace your body sets — not a calendar.

Mum21 Restore

Foundation Recovery Program

$69

One-time payment

Best for: Mild separation · Beginners · Women wanting to learn correctly first

4-week guided foundation phase
Foundation breathing
Deep core activation
Pelvic floor activation
Safe movement principles
Foundation workouts
Lifetime access

Mum21 Transform

Complete Diastasis Recti Recovery Program

$99

One-time payment

Best for: Most mothers with diastasis recti · A complete recovery journey

Everything in Restore
6-week progressive recovery phase
Full recovery journey
Progressive workout plan
Works with or without equipment
Mobility & posture training
Core strengthening progressions
Progress tracking
Future program updates
Lifetime access

Mum21 Elite

Recovery program + weekly 1-on-1 coaching

$349

One-time payment

Best for: Mothers wanting a real coach alongside the program · Faster, more accountable progress

Everything in Transform
Full 12-week journey
Priority WhatsApp support
1-on-1 coaching — one live class, every week
Priority access to future programs

4.9 rating
Physio designed
Lifetime access
30-day guarantee

Ana, women's health physiotherapist, demonstrating hands-on treatment

Ana reviewing a clinical assessment form

Ana demonstrating cat-cow, a safe postpartum mobility exercise

Ana demonstrating the two-finger diastasis self-check

Designed by a women's health physiotherapist

Every session, progression and safety check in Mum21 was built by Ana, a women's health physiotherapist who works with postpartum mothers on core and pelvic floor recovery. Nothing here is a repackaged general fitness plan.

Meet the physio →

Real Results from Real Mothers

"I had given up on my body. By week six the dome down my middle was visibly smaller, and I could pick up my baby without my back giving out. By week ten I could feel a real core again."

Priya M.

Mumbai

4 → 1.5 finger gap

"Five years after my second I assumed the leaks were permanent. Eight weeks in, I sneezed in the kitchen and nothing happened. I actually cried."

Anjali R.

Bangalore

Leak-free by week 8

"It's not a flat-tummy program. It's a strong-core program. The flat stomach happened as a side effect of finally being able to engage my deep abs again."

Sarah K.

Delhi

3.5 → 1.5 finger gap

30-day money-back guarantee

No fine print. No questions.

Before You Decide

Choose your plan