Postpartum Core Recovery · India
Diastasis Recti Recovery, Built for Indian Mothers
A 12-week physiotherapy program designed around the 40-day sava mahina, joint-family routines, and home setups in Mumbai, Delhi, Bangalore, Chennai, Hyderabad and Pune , not adapted from a Western program.
Start the program, ₹7,599What diastasis recti actually is
During pregnancy, the long sheet of connective tissue between your six-pack muscles , the linea alba, stretches to make room for your growing baby. In most mothers, that gap doesn't fully close on its own after delivery. The result is what you may have been calling "the mummy pooch": a dome or bulge down the centre of your tummy, often with lower back pain, weak core, and bladder leaks.
Roughly two in three postpartum mothers have some degree of diastasis recti at six weeks postpartum. It does not heal with belly binders or willpower. It heals with the right deep-core exercises, done in the right order, at the right intensity. That's what physiotherapy is for.
Why most Indian postpartum recovery still misses this
In India, the dominant postpartum picture is still bed rest, abdominal binding, oil massage, and a slow return to housework. Those traditions have their place, sava mahina rest is genuinely protective. But none of them rebuild the deep core.
Women's health physiotherapy is a recognised specialty in Europe and Australia, where every postnatal mum gets a pelvic floor and abdominal wall check by default. In India, that check almost never happens. Your gynaecologist's six-week visit covers bleeding, scar healing, and contraception, not your linea alba. So the gap stays open, and you get told it's "just how your body is now".
Mum21 exists to close that gap in care.
How the Mum21 program is built around Indian postpartum life
Respects the 40-day sava mahina period
Week 1 is breathing and pelvic-floor reconnection only, fully compatible with traditional rest. Active core work begins after week 6 cleared by your doctor.
Built for joint-family routines
Sessions are 15 minutes, splittable, and can be done while the baby naps on the bed beside you. No childcare required.
Home setup, not gym setup
Designed for floor or bed. All you need is a set of light weights, a Pilates ball and a resistance band, all inexpensive and easy to find on Amazon India.
Severity-based progression
Week 1 includes a finger-gap self-assessment. The program adapts to whether you have a 1cm or 4cm gap, and progresses only when your body is ready.
Safe for C-section and vaginal delivery
Whether you're 8 weeks or 8 years postpartum, vaginal or C-section, every exercise is screened for diastasis safety and scar tissue.
Indian physio, Indian mums
Designed by Ana, a women's health physiotherapist who has worked with hundreds of postpartum Indian mothers in clinic.
What changes in 12 weeks
Most mothers notice better core awareness and lighter back pain within the first two to three weeks. Visible reduction in the gap typically shows up between weeks six and eight, with continued improvement through week twelve. Leaks usually improve in parallel as the deep core and pelvic floor start working together again.
You're not chasing a flat stomach for a photo. You're rebuilding a working core so you can carry your toddler without back pain, sneeze without leaking, and feel like yourself in your own body again.
₹7,599 · Lifetime access · 30-day money-back guarantee