Every Mum21 guide, organised by topic: diastasis recti, pelvic floor, C-section recovery, core rehab, pregnancy, nutrition and postpartum mental health. Each topic opens with its pillar guide, then the supporting articles, the questions mothers actually ask, and the next step inside the Mum21 program.
Everything on diastasis recti in one place: how to check your gap at home, what closes it, what makes it worse and how long real recovery actually takes.
8 guidesPhysio-led guidance on cesarean healing: scar mobility, the C-section shelf, safe timelines and exactly when to restart core work after your surgery.
1 guideLeaks, heaviness, pressure management and pelvic floor training after birth, explained step by step by a UK-qualified women's health physiotherapist.
2 guidesDeep core activation, breathing mechanics and progressive strength work that rebuild the postpartum core without doming, coning or pelvic floor strain.
7 guidesTrimester-by-trimester movement, pelvic floor care and prevention strategies that reduce diastasis recti severity after birth and keep you strong throughout.
3 guidesProtein, tissue repair, breastfeeding needs and traditional Indian postpartum foods, framed around connective-tissue healing rather than losing baby weight.
1 guideBaby blues versus postpartum depression, body image after birth, and how consistent gentle movement supports emotional recovery in the first year of motherhood.
1 guide
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.
A stiff pelvis is a leaky pelvis. Mobility work is the quiet accelerator most postpartum programs skip, and it fixes symptoms strength alone can't.
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.
Women's Health Physiotherapist
UK-qualified women's health physiotherapist and founder of Alpha Physio Care. Ana designed the Mum21 12-week recovery program.
Editorial and clinical review
The Mum21 editorial team works with practising women's health physiotherapists to keep every guide accurate and current.