---
title: "Postnatal Fitness Program for Safe Core Strengthening & Recovery - mytribe"
description: "Regain your strength after pregnancy with our Postnatal Fitness program. Designed for new mothers, we focus on safe core strengthening and post-pregnancy weight loss to help you recover. Join our supportive women's gym in Delhi. Book a session on Tribe!"
canonical: https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program
last_updated: 2025-09-25
---

# Postnatal Fitness & Recovery Program in Delhi Ncr

By [Fit N Fab](https://mytribe.in/fitnfabstudio) · We help new moms recover after childbirth with safe workouts for belly fat, core strength, and back pain, all in a women-only, supportive environment.

## Locations

Visit studios in Ashok Vihar, Paschim Vihar & Pitampura

### Visit at

- Studio at Ashok Vihar, Delhi (close to Shalimar Bagh, Model Town, Derawal Nagar, Satyawati College, Keshav Puram, Kamla Nagar)
- Studio at Paschim Vihar, Delhi (close to Punjabi Bagh, Madi Pur, Peeragarhi, Janakpuri, Rajouri Garden, Meera Bagh)
- Studio at Pitampura, Delhi (close to Rohini, Netaji Subhash Place, Saraswati Vihar, Kohat Enclave, Rani Bagh, Shakurpur)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Standard Group Batch Membership

Unlimited access to high-energy mixed group classes like Zumba and Aerobics with general floor supervision.

Typically ₹1,500-2,500 per month (estimate)

#### Class Access & Vibe
*   **Daily Batch Entry:** Unlimited access to scheduled general ladies' batches including Aerobics, Zumba, Dance Fitness, and Power Yoga.
*   **Environment:** High-decibel, energetic atmosphere featuring loud Bollywood and Punjabi music.
*   **Self-Paced Intensity:** Users follow a stage instructor within a large group (20-30 participants) and regulate their own pace.

#### Facility & Equipment
*   **Workout Gear:** Usage of communal plastic aerobic steppers, foam yoga blocks, light PVC dumbbells, and stability balls.
*   **Amenities:** Access to the air-conditioned workout floor, common changing rooms, and shoe storage racks.

#### Instruction Style
*   **General Guidance:** Instruction is delivered from the stage to the whole group; individual posture correction is limited.
*   **Dietary Tips:** Basic verbal guidelines on healthy habits rather than structured written plans.

### 1-on-1 Personal Training Program

Dedicated trainer for targeted core recovery, machine-based strength training, and strict diet monitoring.

Typically ₹10-15K per month (estimate)

#### Personalized Coaching
*   **Dedicated Trainer:** 1-on-1 supervision (approx. 12-16 sessions) focusing on form correction and safe post-pregnancy movements.
*   **Targeted Recovery:** Specific protocols for Diastasis Recti (mummy tummy), back pain management, and safe core engagement.
*   **Assisted Recovery:** Trainer-assisted passive stretching sessions to improve mobility and reduce stiffness.

#### Nutrition & Accountability
*   **Customized Diet:** Strict, calorie-deficit meal plans tailored for weight loss while maintaining energy levels.
*   **Progress Tracking:** Weekly weigh-ins and inch-tape measurements to monitor waist and hip reduction.
*   **Compliance:** WhatsApp support for diet queries and monitoring of meal adherence.

#### Exclusive Access
*   **Strength Zone:** Guided usage of weight training equipment including Lat pulldowns, barbells, and cable machines not used in group classes.

## About Postnatal Fitness & Recovery Program

### Why I Made This Program

After childbirth, your body feels different. Many moms come to me saying, "Pet andar nahi jaa raha" (My belly isn’t going in) or "Back dukh raha hai" (My back hurts). That's normal, par hum isko theek kar sakte hain (we can fix this together). I’ve been there, and I know how tough the recovery ride can get.

### What You Get With Me

- Real workouts for real moms, no crash diets or unsafe shortcuts
- Focus on **postnatal belly fat reduction** with routines made just for new mothers
- Lower back pain? We have exercises to help you manage and reduce it
- **Core strength after childbirth** is our foundation - we rebuild it so you feel strong again
- Mix of aerobics, yoga, and strength training - kabhi boring nahi hota (never gets boring)
- All sessions led by certified female trainers, who make sure technique is always sahi (right)

### The Fit N Fab Vibe

- Yeh koi regular gym nahi hai (This is not a regular gym) - it’s a women-only, safe, and super supportive place
- Choti family jaisi feel aati hai (It feels like a small family), everyone cheers each other on
- Choose between group sessions for fun energy or personal training for a custom plan

### More Than Just Fitness

This journey is about getting your confidence back, not just shrinking your waist. I want you to feel powerful in your own skin. Want to start your **safe postpartum exercise routines**? Bas aapka haath chahiye, baaki hum sambhal lenge (Just need your hand, we’ll handle the rest).

Jai Guru Ji.

## Highlights

Browse through Fit N Fab's best work.

### [Featured](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/featured)

- [Video: After pregnancy, many moms struggle with belly fat and back pain. I get it. That's why I've created specific, safe postpartum exercise routines that focus on rebuilding your core strength. In this video, you can see our members doing mat-based exercises like leg raises and abdominal crunches to target the deep core muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b64e41b0-2955-4925-bca0-7c111146e6c1)
- [Video: Nothing makes me happier than seeing my clients succeed. Here are just a few women from our Fit N Fab family sharing their journey. They talk about losing 11-13 kgs, significant inch loss, and gaining stamina, all through consistent, guided workouts. Real people, real results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6e16a0f-6140-44fb-9303-3055ce91918b)
- [Video: Lower back pain is a common issue after childbirth, and we take it very seriously. Listen to Shweta's story about how our personal training sessions, customized by certified trainers to protect her back, helped her build strength and endurance. We focus on proper form for exercises like seated rows and squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab86d73a-f89e-446d-b657-29a12c69feee)
- [Video: This is what our women-only group classes look like. Full of energy and support. We offer a mix of workouts like aerobics, yoga, and strength training so you never get bored. Here, the group is doing floor exercises that improve flexibility and core stability, essential for postnatal recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ce5e943-9ff9-4551-92a3-bf6a5d989489)
- [Video: Are you a new mom looking to lose post-pregnancy weight? This reel is for you. We are demonstrating effective and safe exercises like glute bridges and dumbbell pullovers that help strengthen your core and reduce belly fat without putting stress on your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26222bc5-4fb6-46eb-bc4d-d30ac6c25658)
- ![I want you to know that strength training is about more than just fat loss, especially for women. It's a powerful tool for achieving hormone balance and resilience after childbirth. This is a core part of my fitness philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35836c62-69dd-44e4-942a-10bd16efa2c8)
- [Video: Come, let me give you a tour of our Pitampura women's gym. I'll show you our functional training area, the strength zone with dedicated certified trainers, and where our famous group classes happen. We've built a safe, welcoming space for you to focus on your fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63a4a7ee-548a-48c7-accb-0b4407adc8fa)

### [Real Results: Our Client Stories](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/real-results-our-client-stories)

- [Video: Nothing makes me happier than seeing my clients succeed. Here are just a few women from our Fit N Fab family sharing their journey. They talk about losing 11-13 kgs, significant inch loss, and gaining stamina, all through consistent, guided workouts. Real people, real results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6e16a0f-6140-44fb-9303-3055ce91918b)
- [Video: Lower back pain is a common issue after childbirth, and we take it very seriously. Listen to Shweta's story about how our personal training sessions, customized by certified trainers to protect her back, helped her build strength and endurance. We focus on proper form for exercises like seated rows and squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab86d73a-f89e-446d-b657-29a12c69feee)

### [Your Post-Pregnancy Recovery Plan](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/your-post-pregnancy-recovery-plan)

- [Video: After pregnancy, many moms struggle with belly fat and back pain. I get it. That's why I've created specific, safe postpartum exercise routines that focus on rebuilding your core strength. In this video, you can see our members doing mat-based exercises like leg raises and abdominal crunches to target the deep core muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b64e41b0-2955-4925-bca0-7c111146e6c1)
- [Video: Are you a new mom looking to lose post-pregnancy weight? This reel is for you. We are demonstrating effective and safe exercises like glute bridges and dumbbell pullovers that help strengthen your core and reduce belly fat without putting stress on your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26222bc5-4fb6-46eb-bc4d-d30ac6c25658)
- [Video: Gym balls are a fantastic tool for postnatal recovery because they help engage your core and improve stability. Here, our members are doing wall squats and crunches using stability balls, which are low-impact yet highly effective for strengthening the abdomen and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/888c3dcd-5799-4089-a48d-c3ef940878a3)
- [Video: This is our "Body Blast" session, focusing on conditioning the entire body with an emphasis on the core and glutes. We are doing exercises like reverse planks and hip dips, which are excellent for rebuilding pelvic floor strength and toning the lower body after childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bf02d86-6058-40c2-bbb7-1c4d410befcb)
- [Video: Our program offers a complete fitness solution. This includes strength training like lat pulldowns for back support, push-ups for upper body strength, and guided stretching to improve flexibility and prevent injury. We ensure every part of your body gets stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60433c52-9776-4bc9-8e8e-5fa4ec4eafdc)

### [Fun & Fitness: High-Energy Group Classes](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/fun-fitness-high-energy-group-classes)

- [Video: This is our stepper workout, a high-intensity cardio session designed to help you lose up to 5kg in a month. It's a fun, fast-paced class that improves cardiovascular health and tones your legs and glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79255e6d-909a-4c80-ad61-4b2bcd933f87)
- [Video: The energy in our step aerobics class is unmatched. It's a full-body cardio workout that feels more like a dance party. We keep the moves simple but effective so everyone can join in and have fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07fc5904-063a-4773-b2e6-6024ac4a63ef)
- [Video: Looking for a cardio workout for weight loss? Join our group sessions. We combine running, jumping, and dynamic movements to get your heart rate up and burn calories, all in a super motivating environment. Come on, let's go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56e24ac5-d1b5-4143-ba3e-c2438ac9b99b)
- [Video: This is a glimpse of our total body workout using light dumbbells. We combine strength and cardio, moving through exercises like lunges and shoulder presses to build lean muscle and boost your metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3caf1275-ecf4-4214-9f73-536526577f4f)
- [Video: Here's a look at six different lower body exercises in one of our classes. We're doing a mix of squats, lunges, and step-ups to build strong, toned legs and a stable core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ff34e3e-002d-467c-8032-8517276d6986)
- [Video: Our aerobics dance classes are a client favorite. This session is set to the high-energy beats of "Lungi Dance." It’s a great way to burn calories while having an amazing time with the group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e0fc1a2-d627-44ab-b676-daf60f3f730a)
- [Video: Our "Pretty Woman" AeroMix session is all about feeling good while you move. This stepper routine is a fun and effective way to get your cardio in, improve coordination, and leave the class feeling energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74b14804-b175-4a2d-8e9c-7b1cca4e0090)
- [Video: Check out the hook step in this AeroMix session. We love incorporating popular dance moves into our aerobics routines to make fitness exciting. It’s a full-body workout that never feels like work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8be16528-e954-446e-a955-4e621302c49c)
- [Video: We're grooving to the song "Sikander" in this AeroMix class. Dance-based cardio is perfect for burning fat and improving your mood. Look at the fun everyone is having.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdb05be5-0b38-4fec-b57d-0188ccbc0856)
- [Video: For our Haryanvi music lovers, this Aero-Mix session is for you. We believe fitness should celebrate all kinds of music and movement. This class combines traditional dance steps with aerobic exercise for a unique workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95d3316b-368e-4261-bdd3-b910fb794045)
- [Video: Wait for the beat to drop in this Aero-Mix class. We structure our sessions to build intensity, giving you an incredible cardio challenge that improves stamina and aids in weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52dc6fe0-af00-48f6-bed5-7caba5f82f27)
- [Video: Here is a full tour of one of our signature aerobics sessions. You can see the energy, the variety of movements, and the supportive group atmosphere that makes our gym the best women's gym in Delhi.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb76dc12-dcbb-44d8-b61c-05768dabdeb3)
- [Video: Join the best group sessions in Delhi. This video shows a partner stepper routine, which adds a fun, collaborative element to the workout while still providing a great cardio challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bbb3922-9acc-412c-a309-3ac9f990e5ae)
- [Video: We offer everything under one roof. From strength training on the machines to high-energy Zumba and aerobics classes, you get all the variety you need to achieve your fitness goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eb9b76d-5e30-4d1e-835e-7f337b4eea38)

### [Yoga for Inner Strength & Balance](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/yoga-for-inner-strength-balance)

- [Video: Fitness is not just about the body, but also the mind. Pranayama, or breathwork, is key to detoxifying your mind and energy. Here we are practicing breathing exercises like Anulom Vilom and Bhramari to reduce stress and improve focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a6e35ee-50ba-4a04-95a9-458d26a75499)
- [Video: Many women face issues like PCOS and irregular periods. Our yoga sessions include specific asanas like Malasana (garland pose) and Baddha Konasana (butterfly pose) that are known to help regulate cycles and support reproductive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/672098f5-2228-4082-aaa0-45b6dc4429cc)
- [Video: We use yoga blocks to help improve alignment and deepen stretches safely. In this class, members are using blocks for support in poses like Bhujangasana (cobra pose) and Anjaneyasana (low lunge), making the poses more accessible for all fitness levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/139fa7b4-c335-404d-9030-b427d5bf616d)
- [Video: A glimpse into our yoga session at the Pitampura branch. We are moving through a flow of asanas including Goddess Pose and Triangle Pose to build strength, flexibility, and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6992463-2f37-4482-99f6-95f02b10226f)
- [Video: Partner stretching is a great way to end a yoga session. It allows for deeper stretches, improves flexibility, and builds trust and connection within our community. Here, we are assisting with forward folds and backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32bd7d51-29f5-4d49-9bf0-fe6411d23bee)
- [Video: This video showcases a variety of yoga poses using blocks for support. You can see forward folds, side angle poses, and squats, all modified to ensure proper form and enhance the benefits of each asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24065bee-c8d3-4cab-8ae1-f17886b9ba25)
- [Video: Our yoga classes are interactive and fun. Here, members are using yoga blocks to create a playful challenge, working on balance and coordination while building strength in a group setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36ca2e40-09f6-4013-a9cb-24fba4c45e2f)

### [The Science of Women's Fitness](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/the-science-of-women-s-fitness)

- ![I want you to know that strength training is about more than just fat loss, especially for women. It's a powerful tool for achieving hormone balance and resilience after childbirth. This is a core part of my fitness philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35836c62-69dd-44e4-942a-10bd16efa2c8)
- ![Many people don't realize that lifting weights is like hormone therapy. It's one of the most effective ways to naturally regulate key hormones like estrogen, progesterone, insulin, and cortisol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92716746-0c3a-445d-8ccc-183b7e73abda)
- ![For many women, strength training can lead to a better balance of estrogen and progesterone. This can mean less PMS, fewer mood swings, and more stable cycles, which is especially important for overall well being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b846ce9f-7c04-4ac5-8271-f7567fc3e609)
- ![Consistent strength training helps your body use sugar more effectively by reducing insulin resistance. This leads to better energy levels, improved brain function, and better control over your appetite.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/440799fe-df66-4eae-a315-9f7631b4d137)
- ![Feeling stressed or burnt out? Lifting weights builds your nervous system's resilience and teaches your body to handle stress better. This lowers long-term cortisol levels, which is key for hormonal regulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b52148ec-6ed9-4b1c-a63a-2812ea847538)
- ![Yes, women need testosterone too. It's vital for libido, confidence, lean muscle, and mental sharpness. Strength training is a proven, natural way to support healthy testosterone levels without creating imbalances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f654452-a37b-4d79-81fc-ff10d563ee0d)

### [Our Studio: Your Safe & Supportive Space](https://mytribe.in/fitnfabstudio/postnatal-fitness-recovery-program/our-studio-your-safe-supportive-space)

- [Video: Come, let me give you a tour of our Pitampura women's gym. I'll show you our functional training area, the strength zone with dedicated certified trainers, and where our famous group classes happen. We've built a safe, welcoming space for you to focus on your fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63a4a7ee-548a-48c7-accb-0b4407adc8fa)
- ![Fit N Fab is more than just a name, it's a brand built on trust, results, and community. I am so proud of the team we have built and the incredible family of strong women who train with us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1ab524b-cd41-461c-8c09-f33642aa747e)
- [Video: We make the fat cry in the corner, but we do it with a smile. This video shows one of our fun partner workouts. We believe in working hard, but also in creating a joyful and supportive atmosphere where everyone feels comfortable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b75e810-35d8-4ba5-bd46-91c95fee6d14)
- [Video: This is what our Fit N Fab family looks like. We dance, we do partner exercises, we support each other during tough sets, and we build each other up. It's a community where you can be yourself and have fun on your fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2f912b1-5b11-4bea-8a9f-d829685caa21)

## Meet your expert

[Fit N Fab](https://mytribe.in/fitnfabstudio)

### My story

Hi, I’m Prashant, founder of Fit N Fab. For me, fitness isn’t just sweating it out – it’s about peace, community, and happiness. FNF sirf ek naam nahi, yeh ek brand hai jo maine banaya taki women feel safe, motivated, aur ek family ka hissa. Guruji ki blessings ke bina yeh sab possible nahi tha. Satsang bhi hota hai gym mein! Jab koi client apne transformation ke baare mein batata hai, wohi asli reward hai. Happy customers, happy hum!

### My work

- **All-in-One Women's Fitness**: Personal Training, weight & inch loss, strength training, step aerobics, AeroMix, Zumba, yoga, dance fitness, Bhangra, and custom diet plans – sab kuch under one roof, only for women.
- **Fun Group Workout Sessions**: Tired of boring treadmill? Join our group classes – dance aerobics for women, Zumba, bhangra, and more. Energy next level, calories burn ho jaate hain, maza bhi aata hai.
- **Personal Training with Real Results**: Certified trainers give you attention, especially for things like post-pregnancy weight loss program or back pain. Customized plans, ghar pe bhi follow kar sakte ho. No fake promises.
- **Form Over Weight**: Weight ke peeche mat bhaago, form aur posture pe focus karo. Hum ensure karte hain ki injury na ho aur aap apne best tak pahunch pao.
- **More Than a Gym – It’s a Family**: Delhi ka sabse loved women’s gym kyunki yahan family wali feeling hai. Festivals, anniversaries, sab celebrate karte hain – yahan aake accha lagega.

## More services from Fit N Fab

- [Weight Loss & Transformation Program](https://mytribe.in/fitnfabstudio/weight-loss-transformation-program) · ₹1,250-5,000 per month (estimate)
- [Group Fitness Sessions](https://mytribe.in/fitnfabstudio/group-fitness-sessions) · ₹1,250-2,200 per month (estimate)
- [Personal Training](https://mytribe.in/fitnfabstudio/personal-training) · ₹600-1,500 per session (estimate)

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## Book

To book Fit N Fab, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Postnatal%20Fitness%20%26%20Recovery%20Program%20by%20Fit%20N%20Fab.)