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.
15 guidesPhysio-led guidance on cesarean healing: scar mobility, the C-section shelf, safe timelines and exactly when to restart core work after your surgery.
11 guidesLeaks, heaviness, pressure management and pelvic floor training after birth, explained step by step by a UK-qualified women's health physiotherapist.
3 guidesDeep core activation, breathing mechanics and progressive strength work that rebuild the postpartum core without doming, coning or pelvic floor strain.
9 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 guide60% of mothers still have diastasis recti at 6 weeks postpartum. Here's what actually happens between 6 weeks and 12 months, and why 'it'll close on its own' is true for some mothers and false for others.
A randomized trial put this to the test directly: 8 weeks, ultrasound-measured, belt vs. wrap vs. nothing. The honest result isn't what most product listings claim.
Surgery is a real, appropriate option for some mothers — but the actual clinical criteria for it include trying structured training first. Here's what surgery involves, real recovery timelines, and how to know which category you're in.
The honest answer isn't yes or no — it's 'depends which plank, and whether your body shows the one sign that means stop.' Here's how to tell, and what to do instead if it's not yet.
A ridge down your midline and a round bulge at your belly button aren't the same thing, and telling them apart matters — one is diastasis recti, the other needs a doctor. Here's how to know which is which.
A realistic, physio-backed answer, not a 30-day plan promising your old body back. What's different about weight after a C-section specifically, and what actually helps.
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.
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