--- title: "Postpartum Core Rehab & Diastasis Recti Healing for New Moms" description: "Stop the guesswork in your postpartum recovery. Learn safe exercises to heal Diastasis Recti, strengthen your pelvic floor, and rebuild core power for life." canonical: https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/postpartum-recovery-healing-from-the-inside-out last_updated: 2025-08-31 --- # Postpartum Recovery: Core Rehab from the Inside Out Tribe Verified · Helping Bengaluru moms regain core strength By [Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m) · Online across India & sessions across Bengaluru · ₹5,000 Per Month (estimate) Part of [Pre & Postnatal Fitness Coaching](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching). [View full gallery](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/gallery) Forget 'bouncing back' in weeks. I’m here to help you heal your core, fix pelvic floor issues, and build strength that actually lasts. Let's start from the inside out. ## Photos and videos - [Video: Core rehab is not about doing a few random movements you saw online. It's about progressive overload. I start my clients with foundational work using bands and a pilates ball, but we quickly move to more challenging movements that actually build strength and make you sweat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23456fe6-bb1d-4439-9886-d9fada6efca5) - [Video: You can't achieve the strongest version of yourself postpartum without focusing on your foundation first. Before you can even think about pull-ups or heavy lifting, you need to do the deep core work. I got stronger after my baby because I took my core rehab seriously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be810052-ef98-404e-8f32-74c18fae2e2c) - [Video: Here are five things that truly helped me in the first 12 months postpartum. It's not a race. It's about prioritizing rest, nourishing your body, getting gentle movement, and focusing on core recovery before you start strength training. Patience and consistency are everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef7b52db-9588-432d-9f34-4cbb82d43837) - [Video: You can start your postpartum rehab as early as 2 to 4 weeks, depending on how you feel. It begins with simple breathwork to reconnect with your core. Healing your core after a baby isn't a luxury; it's a necessity for building a strong body from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1af1864-c093-434e-9c56-e98a8a4b56b6) - [Video: If you're tired of a lower belly pooch, back pain, and leaking every time you jump or sneeze, you've found the right place. You are not broken. These are common postpartum issues that we can fix by healing your core and pelvic floor from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e871e5e1-bee9-46ff-83a3-ece911eda44d) - [Video: How do you know if an exercise is making your Diastasis Recti worse? Look for "coning," where your belly pops up. This means you're not managing intra-abdominal pressure. I teach you how to engage your deep core muscles with diaphragmatic breathing to prevent this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/078fe2d7-f754-4728-b199-82763a14b979) - [Video: You don't have to live with incontinence and a weak core. Healing doesn't have to be complicated. Simple, consistent movements focused on core and pelvic floor strength can help you feel in control and powerful in your body again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c0427da-80f2-4996-8982-d226ff8ac56d) - [Video: This is the number one mistake I see postpartum mamas make when learning to breathe for core healing. Don't jam your lower back into the ground. Instead, maintain a neutral spine and focus on "scooping" your lower core up, like zipping up a jacket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59555015-ab69-49a0-80ee-f37d458226fd) - [Video: The single most important thing every new mom should focus on is the "connection breath." This technique retrains your core to re-engage, which helps protect your spine, reduce back pain, and properly distribute pressure. This is your foundation for all other fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b26198db-e55d-46d7-bc1f-85a39efebb7e) - [Video: Is your Diastasis Recti not healing even with core work? It could be rib flare or widening. Here you can see a client's progress after just one month of working on targeted movements to bring her rib cage down. This is often the missing piece of the puzzle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f7e8fe-1a13-4655-9bdd-2a2c4ae8385e) - [Video: If you're still doing crunches to heal your "mom pooch," you're missing the point. Issues like a loose abdomen, urine leakage, and back pain are often due to a weak deep core and pelvic floor. I teach you to swap crunches for deeper core movements that actually solve the problem.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb09d17-5ec0-4e9b-b1ef-f4a34fee1638) - [Video: Did your bra size go up after having a baby? It's likely due to rib flare, which can prevent your Diastasis Recti from healing. I provide a series of movements using simple equipment like bands and a Pilates ball to help bring that rib flare down and restore your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27d7ddff-0c6f-4166-824a-d8b008f758f4) - [Video: Thinking about getting back to running postpartum? Don't just jump back in. The impact can be huge on your pelvic floor. I teach a progressive approach, starting with core rehab and then adding plyometric movements to train your body to handle the impact safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d1e3a40-67b5-4a52-b272-92e4478dad75) - [Video: This one exercise, the connection breath, is the answer to so many postpartum issues like back pain, incontinence, and Diastasis Recti. It's about learning a 360-degree inhale and an effective exhale that engages your entire deep core system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b65a3c3-2928-4629-8fcf-ab57fea7637b) - [Video: Getting back to fitness after a baby can feel overwhelming. The key is to start by healing from the inside out. Take it slow, work on the basics like breathwork and core connection, and then steadily increase your intensity. You've got this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/185c228c-1d28-425a-9bc3-a790a40681db) - [Video: My core rehab program is more than one month for a reason. The first month is about breathwork and connection. After that, we move to advanced core work, where we integrate other muscle groups while maintaining that deep core engagement, preparing you for any activity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9719ce7-d5bf-4305-a1f1-8a978fa22e8e) - [Video: For my C-section mamas, scar care is a critical part of recovery. After your scar has healed, I teach you how to perform gentle massage and "pinch and lift" techniques. This helps break up adhesions so your muscles can glide properly, which is key to healing the "C-section shelf."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/624d7829-90bd-4c29-b31d-288e0a98cf4c) - [Video: April is C-section awareness month. Early recovery starts around 4 weeks post-op with desensitization techniques. I show you how to use different textures and gentle massage around the scar, not on it, to increase blood flow and promote healing from the inside.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/732bfdaf-943c-45d5-b01d-4ce20de779c1) - [Video: Don't skip the basics in your postpartum journey. Core and pelvic floor rehab is mandatory. Before you attempt heavy weights or complex movements, you must focus on restoring your foundation through breathwork, good nutrition, and proper recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6ee3894-5cbc-4a15-bc64-611b79338edd) - [Video: Experiencing shooting pain in your wrist or thumb from lifting your baby? It's likely "Mommy's Thumb." I teach a four-step process to fix it: myofascial release of the forearm, gentle wrist stretches, specific stretches for the thumb, and finally, strengthening exercises with light weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59334914-c2d9-46be-ad28-50b1eeb0b6d9) - [Video: Postpartum posture changes are real. One common pattern is an anterior pelvic tilt with a sway back, which causes back pain and a "mom belly." I teach you how to correct this by strengthening your deep core, working your mid-back muscles, and learning to stack your ribs over your hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4078a9f-21a7-4a9f-8385-76436ff76b21) - [Video: After you've done the basic core rehab, how do you know if you're ready for more? I use advanced core exercises that recruit other muscle groups like your arms and shoulders. This tests your ability to maintain core engagement during more complex movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91410f63-eea7-40ea-b6f2-4daccc3e4f95) - [Video: Should you focus on Diastasis Recti or your pelvic floor first? Always the pelvic floor. It's easier to rehab a separated core than it is to fix a pelvic organ prolapse. I provide movements that specifically target prolapse issues and strengthen the pelvic floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e0b6f1a-1066-43e6-89db-b9eef3953ed2) - [Video: Here's a client's two-month progress in my Mama Rebuild sessions. You can see a visible change in her core and posture. My program is designed by a mom, for moms, to help you regain confidence and strength by focusing on posture, core engagement, and pelvic floor health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50d10b30-ec76-462e-9b96-5fbfebec3ee1) - [Video: Are you months postpartum and still dealing with back pain, leaking, and a loose lower belly? You're likely rushing your recovery. It's never too late to go back and strengthen your core connection and pelvic floor. Don't be in a rush; build your foundation first.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d4993fe-3541-4cab-bfa5-a551a0b9acbf) - [Video: Want to bulletproof your core? Add a balloon to your breathwork. This simple trick dramatically increases intra-abdominal pressure, forcing you to learn how to maintain a scooped, engaged core while exhaling. It's a game-changer for mamas who want to get back to lifting heavy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a51a9057-c378-49fc-bca0-043167c409ba) - [Video: What does rib flare actually look like? It can be a widened infrasternal angle (more than 90 degrees) or a protrusion where your ribs lift up. This stretches your diaphragm and prevents your core from healing properly. I help you identify and fix it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02c6e413-1d7d-4b89-b94b-1576928ff73e) - [Video: Still have a lower belly pooch despite doing core work? You might have "upper ab gripping." This is when you over-activate your upper abs, putting downward pressure on your pelvic floor and causing your lower core to bulge. Postpartum rehab is about more than just breathwork; it's about fixing these postural patterns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1e47e36-5d80-4f26-8a36-bfa6ce8fcbef) - [Video: My "MAMA Rebuild" sessions are designed by a mom, for moms. I provide individual feedback on posture and rib flare while we work on healing Diastasis Recti and strengthening the pelvic floor. A new batch is starting soon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a5e09d5-8bb5-40ce-9e5f-55de90ffec5a) - [Video: My MAMA Rebuild program is for any mom, no matter how long ago you had your baby. If you're experiencing leaking, back pain, or poor core engagement, these classes are for you. We focus on corrective exercises to help you rebuild your strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/822b9212-bf7d-48b7-8616-9218dd2b3093) - [Video: The MAMA Rebuild program is designed to help you reconnect with your core, strengthen your pelvic floor, and build upper back strength for carrying your baby. It sets the foundation so you can get back to running, dancing, or lifting, stronger than before.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db747ed3-f4f7-4bfb-a2b7-1ccf32658ee4) ## About Postpartum Recovery: Healing From the Inside Out If you’re dealing with a 'mommy pooch' that won't budge, back pain, or leaking when you sneeze, crunches are not the answer. Most gym routines simply aren't designed for a postpartum body. I focus on re-engaging your deep core via 360-degree breathwork and targeted movements that actually address rib flare and Diastasis Recti, rather than just tiring you out. Most standard gym advice for new moms is completely broken. You’ve likely been told to 'just do crunches' or 'give it time,' but you’re still dealing with coning, a weak pelvic floor, or that stubborn lower belly gap. That isn't a failure on your part—it’s a failure of the fitness industry to account for the actual anatomy of a postpartum body. In these sessions, we focus on the stuff that actually matters. We start by fixing your breathing mechanics, because if your intra-abdominal pressure management is off, no amount of lifting will close that gap. We tackle rib flare, which is often the silent reason your Diastasis Recti isn't healing, and we rebuild your pelvic floor stability to address issues like incontinence. I don't just give you a generic video to follow; I watch your form. Because I cap my group sessions at 5 people, I can see if you're compensating or if your ribs are flaring during a movement. Whether you’re recovering from a C-section or a vaginal birth, we start exactly where you are. There is no pressure to 'bounce back' to who you were before—just a steady, honest, science-backed path to getting strong enough for the daily demands of motherhood. ## About Mrinalini Bakshi Sengupta I’m Mrinalini, and I’ve been exactly where you are. After my own pregnancy, I realized how little real support exists for new moms—so I got certified to change that. I don't believe in quick fixes; I believe in practical, safe, and effective strength training that fits into the chaos of raising a little human. [See all of Mrinalini Bakshi Sengupta's services](https://mytribe.in/fit.with.coach.m) ## More from Pre & Postnatal Fitness Coaching by Mrinalini Bakshi Sengupta - [Featured](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/featured) - [Pregnancy Fitness: Strong for Two](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/pregnancy-fitness-strong-for-two) - [Level Up: Advanced Strength & Conditioning](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/level-up-advanced-strength-conditioning) - [Real Talk: The Messy Truth of Motherhood](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/real-talk-the-messy-truth-of-motherhood) - [My Story & The Mama Tribe](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/my-story-the-mama-tribe) - [Mobility & Recovery Essentials](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/mobility-recovery-essentials) ## More services by Mrinalini Bakshi Sengupta - [Women's Strength & Conditioning](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning) - [Nutrition Coaching for Sustainable Results](https://mytribe.in/fit.with.coach.m/nutrition-coaching-for-sustainable-results) ## Similar work from other experts - [Healing Your Core & Pelvic Floor After Baby](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/healing-your-core-pelvic-floor) by Bharti Goel · Postpartum Fitness & Recovery Program · Available online - [Postpartum Core Recovery and Healing](https://mytribe.in/getfitwithbharat/postpartum-fitness-recovery-coaching/core-recovery-healing) by Bharat Yadav · Postpartum Fitness & Recovery Coaching · Available online - [Healing Diastasis Recti and Strengthening Your Postpartum Core](https://mytribe.in/mama.be.fit/holistic-postpartum-nutrition-coaching/healing-your-core-diastasis-recti) by Mama Be Fit · Holistic Postpartum Nutrition Coaching · Online nutrition coaching - [Safe and Effective Postpartum Recovery Workouts](https://mytribe.in/curvy_dumbells/postpartum-fitness-recovery/safe-strong-your-postpartum-workout-guide) by Ishita Chauhan · Postpartum Fitness & Recovery · Available online - [Pelvic Floor & Core Recovery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/pelvic-floor-core-recovery) by Hamsikha · Postnatal Fitness & Recovery · Virtual sessions; Baby-friendly home practice - [Postpartum Recovery & Clinical Physiotherapy](https://mytribe.in/body.and.mind.physiopilates/women-s-health-physiotherapy/postpartum-recovery-wellness) by Body & Mind PhysioPilates Studio · Women's Health Physiotherapy · Studio in Vidyaranyapura, home visits in North Bengaluru & online ## Book To book Mrinalini Bakshi Sengupta, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Mrinalini%2C%20I'm%20interested%20in%20the%20Postpartum%20Recovery%20sessions.%20Would%20love%20to%20know%20the%20current%20schedule%20and%20how%20we%20can%20get%20started.)