Editorial and clinical review
Physiotherapy-led editorial team
The Mum21 Clinical Team maintains the learning centre: sourcing evidence, structuring guides, and re-checking older articles against current practice.
Clinical content is reviewed by a qualified women's health physiotherapist before publication, and revisited whenever guidance changes.
Diastasis recti is the separation of your abdominal muscles down the middle of your belly, common after pregnancy. Here's what it is, why it happens, and what you can do about it.
A step-by-step guide to the two-finger self-check for diastasis recti, no equipment, no appointment. Takes 60 seconds and tells you what you need to know.
That stubborn lower-belly bulge that stays no matter how much you diet or exercise? It's usually not fat. Here's what's actually going on and what fixes it.
The honest answer is: sometimes, partially, and only within a specific window. Here's what the research shows, and what to do if your window has closed.
A realistic, physio-informed week-by-week guide to healing after a Caesarean, from day 1 in the hospital to full recovery at 6 months.
If you have diastasis recti, the exercises you avoid matter as much as the ones you do. Here's every movement to skip, and why.
That stubborn "mummy tummy" isn't fat, it's often diastasis recti. Here's what it is, how to check yourself, and the gentle path back to a strong core.
Before crunches, before planks, before anything, your deep core needs to remember how to fire. Lateral breathing is the unlock.
Leaking a little when you laugh or sneeze isn't "just part of being a mum". It's a sign your pelvic floor needs attention, and it's very fixable.
Forget the crash diets. The right foods help your tissues knit back together, support milk supply, and stabilise the mood swings nobody warned you about.
If you've been told "all new mums feel this way" but something feels heavier, trust your gut. Here's how to tell the difference and what helps.
You don't have to wait 6 weeks doing nothing. Here are the gentle, physio-approved movements you can start almost immediately, and the ones to wait on.