--- title: "Prenatal Fitness: Safe & Empowering Pregnancy Workouts - mytribe" description: "Embrace a strong and healthy pregnancy with expert prenatal fitness in Gurgaon. Our certified coach offers safe pregnancy exercises, strength training, and mobility to guide you through every trimester. Feel powerful and confident—book your session on Tribe!" canonical: https://mytribe.in/fitness_wired/prenatal-fitness last_updated: 2025-09-16 --- # Prenatal Fitness in Gurugram By [Pooja Malani](https://mytribe.in/fitness_wired) · I help pregnant women stay active with safe, personalized workouts and breathwork that support both body and mind through every trimester. ## Locations Studio in Sector 109, Gurugram; Serves clients across Delhi NCR ### Visit at - Studio at Conscient One, Sector 109, Gurugram (Sessions near Palam Vihar, Sector 110, Sector 108, Dwarka Sector 21, Udyog Vihar) - Across Delhi NCR (National Capital Region, National Capital Region) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### App-Based Remote Guidance Plan Self-paced home workout programming with weekly virtual progress calls and asynchronous video form reviews. Typically ₹4,000-5,000 per month (estimate) #### Digital Programming * **Custom Home Plan:** Workouts designed based on available home equipment or bodyweight only. * **Video Library:** Access to app-based video guides to demonstrate correct exercise technique. * **Weekly Check-ins:** One scheduled video or voice call per week to review weight progression and adjust intensity. #### Support & Nutrition * **Dietary Guidance:** Full dietary chart tailored to pregnancy requirements. * **Form Review:** Option to send recorded videos for the coach to review and correct technique asynchronously. * **Chat Support:** Text access for queries regarding aches or workout safety. #### Requirements & Constraints * **Self-Driven:** User executes workouts on their own time without live supervision. * **Equipment:** User must provide their own yoga mat and basic weights. ### In-Studio 1-on-1 Personal Training 12 fully supervised sessions per month at the Sector 109 studio with physical spotting and real-time form correction. Typically ₹15-16K per month (estimate) #### Core Training & Safety * **Personal Attention:** Dedicated 1-on-1 coaching (50 to 60 mins) to strictly monitor form, balance, and breathing patterns. * **Trimester Programming:** Routine adjustments based on the specific week of pregnancy. * **Equipment:** Usage of TRX Suspension Training for assisted squats and rows, plus stability balls to reduce lower back load. * **Physical Spotting:** Hands-on assistance for balance critical movements to prevent falls. #### Health & Lifestyle * **Nutrition Plan:** Customized meal guidance focusing on nutrient density and managing sugar levels. * **Labor Prep:** Specific breathing drills to prepare the pelvic floor and diaphragm for delivery. * **Pain Management:** Targeted stretching for sciatica, round ligament pain, and back relief. #### Facility Details * **Location:** Access to the Fitness Wired studio in Sector 109, Gurgaon. * **Scheduling:** Flexible slot booking to accommodate medical checkups or energy levels. ## About Prenatal Fitness ### Pregnancy Is Not a Pause Button People say pregnancy means you have to stop living your fit life. I don’t buy it. I see pregnancy as a powerful transition. It’s your chance to connect with your body and get ready for the next chapter, not hold back. I help you put movement and strength first, even when the world tells you to slow down. ### How I Train You - Safe strength training is where we start. I use stuff like TRX and functional moves, always keeping safety in mind, no matter which trimester you’re in. - Mobility and flexibility matter a lot. Your body is changing, so I focus on mobility exercises during pregnancy to help you adapt and make recovery smoother. - Breathwork for labor is a must. I’ll guide you through breathing that helps with stress now and will be your secret weapon during delivery. ### Mind and Body, Together Pregnancy isn’t just about the physical side. Stress, frustration, those unspoken feelings - vo sab andar hi jama ho jate hain (they all pile up inside you). Our sessions help you release that, so you feel strong inside and out. ### Safety Comes First I always say: listen to your body. I’ll challenge you, but only as much as you feel ready for. No perfection chasing here. Every workout is personalized, based on how you’re feeling that day. ### Real Stories, Real Strength I’ve seen real moms like Janhvi train with me till 8 months pregnant. She chose movement, became a fighter, and just glowed. Your body is gold, creating miracles. Chalo, shuru ho jao (Come on, let’s get started). ## Highlights Browse through Pooja Malani's best work. ### [Featured](https://mytribe.in/fitness_wired/prenatal-fitness/featured) - [Video: This is what powerful looks like at 8 months pregnant. Here, my client Janhvi performs a series of safe, functional movements, including TRX-assisted squats and weighted glute bridges. We focus on building strength for labor and maintaining mobility throughout her pregnancy, proving that you can stay active and strong right up to your delivery date.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52a84e84-202e-4bb5-a03b-208766891e1c) - !["It's my second home." This review from my client Mallika means everything. My goal is to create a space where you feel supported, understood, and pushed to be your best. I build every workout on a foundation of science and data to help you achieve your goals safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6df78b72-3d98-4b7a-be09-66f152159e62) - [Video: Every body is different, and so is every workout. This video shows a mix of my clients, some training for strength and others for fat loss, some pregnant and others not. I personalize each session, using everything from assisted squats to dynamic bear crawls to meet your specific fitness needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d0fa90-d5ac-4952-ac5e-c673ce55f589) - [Video: Fitness is not just physical. Unprocessed emotions like stress and frustration get stored in your body. In this podcast clip, I explain how movement is a powerful tool for emotional release, helping you clear your mind and strengthen your body from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00cb1286-cd7c-45f8-af6f-8c4071058a89) - [Video: Here is a look at a TRX workout focused on building strength and improving body composition. Using suspension trainers, we engage the entire body, performing exercises like lunges and rows. This method is fantastic for developing lean muscle and functional strength, both during and after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64de15b4-5c86-4eee-b2b2-c28a4ac4ac40) ### [Prenatal Strength & Mobility](https://mytribe.in/fitness_wired/prenatal-fitness/prenatal-strength-mobility) - [Video: This is my client Janhvi, glowing with strength at 8 months pregnant. Our sessions included a variety of exercises like TRX squats for leg strength, weighted glute bridges for pelvic stability, and mobility work to ease discomfort. This is a perfect example of how I adapt workouts to be safe and challenging throughout pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52a84e84-202e-4bb5-a03b-208766891e1c) - [Video: This clip showcases the variety in my prenatal and postnatal training programs. You can see a client working on assisted squats to perfect her form and build lower body strength, which is crucial for carrying pregnancy weight. Each movement is tailored to the individual's stage and fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d0fa90-d5ac-4952-ac5e-c673ce55f589) ### [TRX Functional Training](https://mytribe.in/fitness_wired/prenatal-fitness/trx-functional-training) - [Video: This is the TRX row with rotation, an excellent exercise for strengthening the back and core while also targeting the obliques to trim your waistline. The twisting motion adds a dynamic challenge that improves rotational power and core stability, essential for everyday movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bc2d57f-5b47-4063-b63e-e2a0d38fd78f) - [Video: Here I demonstrate TRX Situps combined with a Y-fly. This compound movement targets the entire abdominal wall, from the upper and lower abs to the deep transverse abdominis. It’s a challenging core exercise that also engages the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00c1b958-0eb2-4a3c-928b-d0030155fa58) - [Video: A client performs a set of TRX-assisted lunges and squats, demonstrating how we use suspension training to build lower body and core strength. The TRX provides support, allowing for deeper ranges of motion and perfect form, which leads to better results and reduced risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64de15b4-5c86-4eee-b2b2-c28a4ac4ac40) ### [Client Stories & Results](https://mytribe.in/fitness_wired/prenatal-fitness/client-stories-results) - ![This review from Mallika highlights the professional, data-backed, and friendly environment I strive to create. Knowing my clients feel motivated and focused enough to call my studio their "second home" is the best result I could ask for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6df78b72-3d98-4b7a-be09-66f152159e62) - [Video: This video is a snapshot of my amazing clients in action. Whether they are working on gaining strength, losing fat, or staying active during pregnancy, each person is on their own unique journey. I am there to guide and push them every step of the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d0fa90-d5ac-4952-ac5e-c673ce55f589) ### [My Fitness Philosophy](https://mytribe.in/fitness_wired/prenatal-fitness/my-fitness-philosophy) - [Video: In this clip from my appearance on the Insider Spot Cast, I talk about something I am very passionate about: how our bodies hold onto unprocessed emotions. I explain why physical workouts are so crucial for our mental health, serving as a release valve for stress and frustration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00cb1286-cd7c-45f8-af6f-8c4071058a89) - ![This is a still from my first podcast shoot, where I had the chance to share my journey and insights on fitness. I believe in open conversations about wellness, and I am excited to share more about the connection between a healthy body and a resilient mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f9e632-f01e-456f-8bf8-edb4a0fabe67) - ![This image is from my podcast interview where I discussed my transformation from the corporate world to a full-time fitness coach. My journey has taught me that a fit life is about balance, and I love sharing the secrets to building a healthy mindset that transforms your everyday life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/704195d0-0cbd-4d53-a5dd-9a65295b2a5a) ## Meet your expert [Pooja Malani](https://mytribe.in/fitness_wired) ### My story People think I’ve always been this fitness person, but truth is, I went from boardrooms to barbells. Corporate hustle, beauty biz, then finally found my groove in fitness and built Fitness Wired. Last year? Honestly, tough. Heartbreak, then finding my own space, finishing my first marathon before 37. Now I feel stronger at 37 than I did at 26. Life’s madness—running my studio, my dog Jiah, sometimes I just need a timeout. Recharge, come back, chase what gets me buzzing. ### My work - **Personal, Couple & Group Fitness**: I do personal training, couple sessions, and group HIIT classes—formats change daily for fun and results. - **Holistic Fitness Coaching**: It’s not just workouts. We check stress, sleep, food habits—aiming for a healthy, disease-free life. - **Functional Strength for All**: No show-offs here. We focus on functional strength training, pain-free living, and tailor sessions for everyone. - **Prenatal Workout Routines**: Expectant mothers get special attention with safe, effective prenatal fitness plans. - **Easy Home Diet Tips**: Forget fancy diets. Simple swaps—like aata noodles for maida. Quit one thing at a time, sab ek saath nahi chhod sakte (can't leave everything at once). ## More services from Pooja Malani - [Group Fitness Classes](https://mytribe.in/fitness_wired/group-fitness-classes) · ₹200-700 per session (estimate) - [Personal Training](https://mytribe.in/fitness_wired/personal-training) · ₹1,000-2,000 per session (estimate) ## Experts similar to Pooja Malani on mytribe - [Prenatal Yoga by Shruti Jain](https://mytribe.in/seek_with_shruti/prenatal-yoga) · ₹5-10K per 3-day workshop per participant (estimate) · Sonipat - [Prenatal & Postpartum Fitness by Akshita Arora Mahajan](https://mytribe.in/fit.arora/prenatal-postpartum-fitness) · ₹2,500-8,000 per month (estimate) - [Prenatal Yoga by Meenakshi Shah](https://mytribe.in/meenakshifitness/prenatal-yoga) · ₹350-1,800 per session (estimate) · Meenakshi Yoga & Aerobics - [Personal Training & Pilates by Vanaayoga Studio](https://mytribe.in/vaanayogastudio/personal-training-pilates) · ₹600-1,800 per session (estimate) · Sector 61 - [Prenatal & Postnatal Pilates by Slay Pilates](https://mytribe.in/slaypilatesofficial/prenatal-postnatal-pilates) · ₹900-1,800 per session (estimate) · Slay Pilates GK1 - [Prenatal & Postpartum Wellness Coaching by Change & Evolve](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching) · ₹3-10K per month (estimate) · Change & Evolve - Functional Medicine and Nutrition Clinic - [Specialized Fitness Coaching by Honey Power Yoga](https://mytribe.in/honeypoweryoga/specialized-fitness-coaching) · ₹500-1,500 per session (estimate) · National Capital Region - [Functional Fitness Training by Komal Sodhi](https://mytribe.in/komalyoga/functional-fitness-training) · ₹400-1,000 per session (estimate) · Komal Yoga & Fitness - [Pre & Post-Natal Physiotherapy by Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare/pre-and-post-natal-physiotherapy) · ₹900-2,000 per session (estimate) · Rachita's physiotherapy care - [Personal Fitness Training by Preeti Preeti](https://mytribe.in/fit_n_fab_preeti/personal-fitness-training) · ₹700-1,500 per session (estimate) · Bolt.fit - [Fitness Coaching for Hormonal Health & Fertility by Jyoti Balyan](https://mytribe.in/jb_powerfitness/fitness-coaching-for-hormonal-health-fertility) · ₹3-18K per month (estimate) · jb powerfitness - [Prenatal Yoga by Anubhuti Yog](https://mytribe.in/anubhutiyog/prenatal-yoga) · ₹350-1,200 per session (estimate) · Anubhuti Yoga and Diet ## Book To book Pooja Malani, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Prenatal%20Fitness%20by%20Pooja%20Malani.)