--- title: "Safe Core & Pelvic Floor Recovery for New Moms | Coach Punam" description: "Rebuild your core strength safely with personalized postpartum recovery coaching. Specialized plans for diastasis recti and pelvic floor health for new moms." canonical: https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/core-pelvic-floor-recovery last_updated: 2025-08-31 --- # Core & Pelvic Floor Recovery for New Moms Tribe Verified · Certified postpartum recovery coach for moms. By [Punam Prasad](https://mytribe.in/getfitwithpunam) · Available online · ₹2,500 per month (estimate) Part of [Postpartum Fitness & Recovery Coaching](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching). [View full gallery](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/gallery) Rebuilding your strength after delivery isn't about rushing to the gym. It is about healing your core from the inside out so you can move, lift, and play with your little one pain-free. ## Photos and videos - [Video: Ignoring your core post-delivery can lead to back pain and instability. Here I am doing a cat-cow stretch, a gentle exercise to improve posture and reduce discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/598fd44a-346a-4903-ac37-23fef42ef14f) - [Video: The reverse plank with alternate leg marches is a great bodyweight exercise to strengthen your core, back, and glutes. It's perfect for rebuilding pelvic muscle strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/350a9654-2b89-47f3-83df-1cc9adafd9ab) - [Video: If you suffer from lower back pain, which is common for new moms, exercises like glute bridges and cat-camel stretches can provide significant relief by strengthening supporting muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae89a0fe-8d92-4bec-a9c3-83475ba7e66b) ## About Core & Pelvic Floor Recovery If you are dealing with back pain or feel 'disconnected' from your abs, we need to slow down. My recovery plans aren't about doing a hundred crunches—it is about gentle pelvic floor rehab, assessing for diastasis recti, and rebuilding your core stability so you don't accidentally make things worse. I know the pressure to 'bounce back' is real, but let's pause. Postpartum recovery is a process, *karnesehoga* (it will happen if you do it). Whether you had a C-section or a natural birth, your core took a hit. We don't jump into gym marathons; we focus on the basics. ### How We Heal Together My approach is about making fitness fit into your life as a mom, not the other way around. * **The Assessment:** We start with a digital check to see where your core and pelvic floor are currently at. No guesswork. * **Gentle Rehab:** We move through deep core breathing, glute bridges, and pelvic floor engagement. These are small, non-intimidating moves that help close the gap and stop the back aches. * **Real-Life Strength:** You don't need fancy equipment. Most of my workouts are designed to be done at home with just a mat, taking 20 to 30 minutes. ### Why This Works It is simple: we work on consistency. I've been through the exhaustion and the brain fog myself, so I tailor your plan to your energy levels, not a rigid calendar. We focus on healing your body so you can get back to feeling like yourself again. We'll work on your posture, your core strength, and the little habits that make the biggest difference in how you feel throughout the day. ## About Punam Prasad Hi, I am Punam. I've been exactly where you are—exhausted, struggling to feel like 'me' again after delivery. I don't promise quick fixes, but I do promise to help you build a routine that actually works for your life as a mom. [See all of Punam Prasad's services](https://mytribe.in/getfitwithpunam) ## More from Postpartum Fitness & Recovery Coaching by Punam Prasad - [Featured](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/featured) - [My Postpartum Fitness Journey](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/my-postpartum-fitness-journey) - [Strength Training for Moms](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/strength-training-for-moms) - [Nutrition & Healthy Habits](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/nutrition-healthy-habits) - [Meet Your Coach: My Life & Philosophy](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/meet-your-coach-my-life-philosophy) - [Client Success Story](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/client-success-story) ## More services by Punam Prasad - [Personalized Fitness Coaching for Women](https://mytribe.in/getfitwithpunam/personalized-fitness-coaching-for-women) - [Holistic Nutrition Coaching](https://mytribe.in/getfitwithpunam/holistic-nutrition-coaching) ## Similar work from other experts - [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 - [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 - [Postpartum Recovery: Core Rehab from the Inside Out](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/postpartum-recovery-healing-from-the-inside-out) by Mrinalini Bakshi Sengupta · Pre & Postnatal Fitness Coaching · Online across India & sessions across Bengaluru - [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 - [Postpartum Recovery and Core Rebuilding](https://mytribe.in/aura.birthingpartner/pregnancy-postpartum-fitness/postpartum-recovery-rebuilding-with-care) by Aura Birthing · Pregnancy & Postpartum Fitness · Online sessions & studio classes at HRBR Layout, Bengaluru - [Safe Postpartum Workouts to Rebuild Core Strength](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/sample-workouts-build-strength-safely) by Bharti Goel · Postpartum Fitness & Recovery Program · Available online ## Book To book Punam Prasad, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Punam%2C%20I'm%20a%20new%20mom%20looking%20for%20help%20with%20core%20and%20pelvic%20floor%20recovery.%20How%20do%20we%20start%3F)