Heal Diastasis Recti & Restore Your Core
Safely After Pregnancy

Name: Mum21, 12-Week Diastasis Recti Recovery Program
Brand: Mum21
SKU: MUM21-DR12
Availability: InStock
Rating: 4.9 (127 reviews)

A complete 12-week online recovery program built for Indian mothers to heal abdominal separation, rebuild the core, strengthen the pelvic floor and regain confidence, without surgery.

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Learn more about the 12-week program

Physio-Designed

15 Min/Day

Physio-led, evidence-based

Choose your plan

Three ways to start your recovery

Mum21 Restore

Foundation Recovery Program

₹5,999

One-time payment

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

Foundation breathing
Deep core activation
Pelvic floor activation
Safe movement principles
Foundation workouts
Lifetime access

Mum21 Transform

Complete Diastasis Recti Recovery Program

₹8,499

One-time payment

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

Everything in Restore
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

The highest level of support

₹12,999

One-time payment

Best for: Mothers wanting the highest level of support

Everything in Transform
Priority WhatsApp support
Equipment kit shipped to your door
Priority access to future programs

4.9 rating
Physio designed
Lifetime access
30-day guarantee

The method

Alignment. Breath. Core.

Not another ab workout. A structured rebuild, in the order your body actually needs it.

Weeks 1–3

Alignment

Ribcage stacks back over the pelvis — the foundation everything else loads onto.

Feels like: tall, not braced

Weeks 1–5

Breath & pelvic floor

Inhale, ribs expand. Exhale, pelvic floor lifts. That link is what closes the gap. Try the pattern below.

Try it now

Tap start when you're ready

Weeks 6–12

Core

Loading begins once alignment and breath are automatic — gradual, average 2-4cm gap reduction by week 12.

Feels like: controlled, not strained

See the full 12-week breakdown →

Curriculum preview

Inside Your Recovery Program

84 professionally filmed exercise sessions organised into a complete 12-week physiotherapy progression. Every movement is introduced at the right time, so you always know exactly what to do next.

Week 1

Breathing & Core Connection

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

7 guided sessions

Week 2

Deep Core Activation

Transverse abdominis activation without doming

7 guided sessions

Week 3

Stability Foundations

Ribcage and pelvis alignment, safe supine work

7 guided sessions

Week 4

Pelvic Floor Coordination

Lift and release timing with breath

7 guided sessions

Week 5

Posture & Alignment

Feeding posture, carrying mechanics, back pain relief

7 guided sessions

Week 6

Glutes & Hips

Bridges, clamshells, hip stability for the deep core

7 guided sessions

Week 7

Controlled Loading

Bird dog, dead bug variations, progressive challenge

7 guided sessions

Week 8

Functional Strength

Squats, wall work, everyday lifting patterns

7 guided sessions

Week 9

Core Endurance

Longer holds, side-lying and quadruped progressions

7 guided sessions

Week 10

Impact Readiness

Preparing the pelvic floor for jumping and running

7 guided sessions

Week 11

Full-Body Integration

Standing, band and ball combinations

7 guided sessions

Week 12

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 15 minutes a day

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

Ana, women's health physiotherapist, giving a hands-on hip assessment to a patient in her clinic

Ana training with weights — she trains the way she coaches her patients to

Ana demonstrating a pelvic floor bridge exercise

Meet Ana, the Physio Behind Mum21

I'm Ana, a women's health physiotherapist. Over twelve years in clinic I saw too many Indian mothers told that their pooch, back pain, and leaks were just permanent parts of motherhood. Mum21 is the clinical protocol I built to prove them wrong, a structured, progressive 12-week program designed around Indian postpartum life, not adapted from a Western one.

Read Ana's full story →

Real Mothers. Measurable Results.

4.9★ average from real mothers

"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 · 5 years postpartum

Leak-free by week 8

"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

"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

Mother holding her baby against her postpartum belly, comfortable and pain free — Recovery is not a flat stomach. It is carrying your baby without pain, leaking or fear.

Our Promise to You

If you follow the program and don't see visible improvement in your diastasis within 30 days, we'll work with you personally until you do, or give you a full refund.

Zero risk. Just results.

Frequently Asked Questions

Your Core Restoration Starts Today

Join the Indian mothers rebuilding their core in 15 minutes a day. Backed by our 30-day money-back guarantee.

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