Heal your core after baby
The Mommy Pooch Program: 12 weeks of postpartum core recovery for diastasis recti, at home, with a coach who checks every move.
- Length
- 12 weeks
- Each day
- 15 to 25 minutes
- From
- ₹6,999
It is not just
belly fat
Often the pooch is diastasis recti: your two ab muscles moved apart to make room for your baby, and have not knitted back. Crunches can make it wider.
The program heals the connective tissue, strengthens the deep transverse abdominis and corrects posture, so your tummy flattens without strain.
Signs your core needs help
- A belly that stays
- A ridge when you sit up
- An aching lower back
- Leaks when you sneeze
- Slouching without meaning to
- Bloating after meals
A bulge that can look months pregnant, long after birth.
Check your gap at home
Lie on your back with your knees bent. Lift your head a little, then press your fingertips into the line above your belly button and count how many fit between the muscles.
You would start with breath work, deep core and posture.
Load is added as your coach sees the gap draw in. Core Restore or Core Basics can both suit this.
A home check is a guide, not a diagnosis. Your coach measures the gap with you on your first call.
How we rebuild your core
First, breathe
Diaphragmatic breathing that wakes the deep core muscles you lost touch with.
Then, find your deep core
Isolating and strengthening the transverse abdominis, the muscle that draws the gap in.
Stand taller
Aligning your pelvis and spine so less pressure pushes on your tummy all day.
Eat to repair
Meals that support collagen, ease bloating and fit around feeding your baby.
Bring in the pelvic floor
Coordinating your pelvic floor with your core, for stability and fewer leaks.
Load up slowly
Harder moves only as the gap closes, so strength builds without strain.
Everything you need to rebuild your core
Included
| Doctor screening | A check that it is safe to start, and of how wide your gap is | At the start |
|---|---|---|
| Specialized workouts | Follow-along videos made for closing the gap, never crunches | 5 days a week |
| Expert coaching | A coach watches your form and changes what does not suit you | Weekly call |
| Progress tracking | Measure the gap with your coach and see it narrow | Every 2 weeks |
| Healing nutrition | Meal plans that ease bloating and support tissue repair | Weekly plan |
| Lifestyle hacks | Lifting your baby, feeding and getting out of bed without strain | Daily |
| Mom community | Mothers on the same path, sharing tips and encouragement | Always open |
Prices
Programs
Core Restore, 12 weeks₹12,999
The full method, with weekly coaching and gap checks every two weeks.
Core Basics, 6 weeks6,999
Breath work, deep core and posture, for a small gap or a first start.
Add-ons
Extra form check₹999
One more 1:1 video call with your coach.
Pelvic floor physiotherapist1,499
A consultation for leaks, heaviness or pain.
Breastfeeding meal plan1,999
Nutrition planned around feeding your baby.
Before you begin
Assessment callFree
Tell us about your birth and recovery, and find your starting point.
Prices in Indian rupees. What each program includes
Before you start
- When to start
- Once your doctor clears you for exercise after birth
- Where
- At home, online, in 15 to 25 minutes a day
- You need
- A mat, a cushion and a little floor space
My baby is three years old. Is it too late?
No. The gap can still narrow years after birth, because the work is about how your deep core muscles fire, not how long ago you gave birth.
I had a C-section. Can I join?
Yes, once your doctor has cleared you. Your coach adjusts the early weeks around your scar and how it feels.
Will crunches help my tummy?
Usually not while the gap is open. Crunches push the belly outwards and can widen it. The method replaces them with moves that draw the gap in.
Can I follow the meal plans while breastfeeding?
Yes. Plans are written for feeding mothers, with enough to eat. The breastfeeding add-on goes further if you want it.
What if my gap is wider than four fingers?
Please see your doctor or a pelvic floor physiotherapist first. We begin once they clear you, and work alongside them.
Do I need to come to a centre?
No. Everything happens online: videos at home, and calls with your coach on your phone.
