---
title: "Postpartum Fitness Program to Regain Core Strength - mytribe"
description: "Feeling weak after birth? Our Postpartum Fitness Program is designed for new moms to safely rebuild strength. This 6-week online plan helps with Diastasis Recti healing and pelvic floor recovery. Get expert-led postnatal workouts to feel strong & confident!"
canonical: https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program
last_updated: 2025-08-31
---

# Postpartum Fitness & Recovery Program

By [Bharti Goel](https://mytribe.in/herhealthcareathome) · I offer a 6-week online program with safe core and pelvic floor workouts, Diastasis Recti healing, and nutrition plans for new moms, including those recovering from C-section.

## Locations

Available online

Also available online.

## Pricing guide (estimates)

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

### 6-Week Postpartum Core Recovery & Fitness Course

14+ hours of pre-recorded video content spanning 6 weeks, focused on Diastasis Recti and pelvic floor repair with 1-year access.

Typically ₹8,000-8,500 per course (1 year validity) (estimate)

#### Course Structure & Volume
*   **Total Content:** 14+ hours of HD video content hosted on Graphy with 365 days of access.
*   **Core Sessions:** 18 full-length (40+ min) follow-along videos fusing Yoga Asanas and Pilates, designed for 3 days per week.
*   **Mini-Sessions:** 6 short (10 min) functional movement videos designed to fit into nap times.

#### Medical Recovery Focus
*   **Diastasis Recti Protocol:** Instruction on engaging the Transverse Abdominis to close abdominal separation without harmful crunches.
*   **Pelvic Rehabilitation:** Integrated Kegel cues and techniques to address incontinence and pelvic weakness.
*   **Posture Correction:** Exercises targeting nursing posture to relieve upper back and neck pain.

#### Nutrition & Resources
*   **Customized Diet Plans:** Separate PDF plans for Breastfeeding mothers (high nutrient/calorie) and Non-Breastfeeding mothers (calorie-conscious).
*   **Bonus Modules:** Includes daily stretching routines for stiffness and Pranayama breathwork for stress.
*   **Accessibility:** Viewable via mobile app (Android/iOS), laptop, or cast-to-TV.

## About Postpartum Fitness & Recovery Program

### Why I Made This

After my own delivery, I felt lost with my body. That stubborn 'mummy tummy', weak core, and sometimes even that gap in the abs (Diastasis Recti) - been there, felt that. Lot of people give random gyan (advice) about jumping back to workouts, but honestly, it can sometimes make things worse. So, I put together a program that actually works for us, not against us.

### What You Get

- 6 weeks, 100% online. Do it at your own pace, at home - no fancy gym required.
- Focus is on safe core workouts for new moms, healing Diastasis Recti, and pelvic floor strengthening postpartum.
- Mix of Yoga, Pilates-style strength, and functional moves. Not boring, not too easy, not too tough.
- 3 full sessions a week (40+ mins each) and a quick 10-min functional workout for all the daily mom tasks.
- Over 14 hours of video, access for a whole year. Take breaks if you need (life gets busy, I get it).

### More Than Just Workouts

- Includes a nutrition plan - different for breastfeeding and non-breastfeeding mamas. No extreme diets, just real food that helps your body recover.
- Works for C-section recovery too, but only if you’re at least 10 weeks postpartum.

### Real Talk

Progress is slow sometimes, but that's normal. If you’re ready to take it one step at a time and be kind to yourself, you’ll feel stronger, I promise. Other moms have felt the difference even by week 3 - more energy, less pain, and feeling more like themselves again.

## Highlights

Browse through Bharti Goel's best work.

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

- [Video: I know that feeling just days after delivery, looking at your body and wondering where to even begin. This is why I created a safe, step-by-step guide to help you regain your strength, one week at a time, without the pressure or confusion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6edcf4e-bd0d-44c2-a7bd-cc79991e1bc7)
- ![My 6-week program is more than just workouts. It's a complete recovery system, including over 14 hours of guided sessions, functional training for daily mom life, and a full nutrition plan to support your healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dd82e2f-138f-4e96-9701-c927313a331a)
- [Video: Hey Mama, I'm Bharti. After my own delivery, I felt lost and my body needed more than just standard workouts. I created this program to combine yoga and pilates-style strength training to help you safely heal Diastasis Recti, strengthen your core, and feel confident again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7927133-c3d6-4378-9fee-e5032274ed19)
- [Video: Healing the 'mummy tummy' starts with proper core engagement, which is about more than just sucking in your stomach. It's about connecting your breath and alignment to activate your deep core muscles, and it's the first thing I teach in my program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86e5c186-48bc-456f-9d06-cc707cad5944)
- ![Nothing makes me happier than hearing from moms who are feeling the difference. Mamas in my program often report feeling more energy and less pain by week 3, because we focus on awakening and strengthening the right muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7df69d8-5852-488c-a450-8db40c1b013f)
- [Video: As a new mom, you'll get a lot of random 'gyan' or advice. I'm here to bust those myths with evidence-based facts, whether it's about breastfeeding, your baby's health, or your own recovery. Let's replace confusion with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30fa8fec-e5e7-4e0f-a2d3-0ccadb6ca91e)
- [Video: If you've had a C-section, your recovery needs special attention. These are some of the first, super gentle exercises you can do right from your bed to improve circulation and begin reconnecting with your core without straining your incision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e31e6a8b-b0c1-4b3a-bee5-95d8310fddbd)
- [Video: When the baby is asleep, it's go time. This is a real, quiet, 'nap time' workout for when you only have 15 minutes. It's low-impact and effective, proving you can find moments to move your body and feel good.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efc73d2a-1366-4f28-b96d-7f5ca2ff56de)
- ![Your postpartum fitness journey is a path back to yourself. If you are ready to take that first step with a guide who understands, I am here to support you. Let's begin this journey together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53ac341e-4333-4861-b1cb-3d3c58c99a15)

### [My 6-Week Postpartum Recovery Program](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/my-6-week-postpartum-recovery-program)

- ![Here is a look at the detailed, week-by-week curriculum. The program is structured to build your strength progressively, with three 40-minute sessions and one 10-minute functional workout each week.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0de6c5d-4886-43eb-a6e4-b62b5bb429b5)
- ![This program is designed for you, Mama. It includes my personal experience and professional expertise to help you heal your core, feel strong in your body, and connect with your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88cc1194-ac87-4a15-86de-133d3076c750)
- ![This program is for all moms, at least 10 weeks postpartum, who want to feel stronger and more confident. I even practice with my own little one sometimes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1676cf3e-e4ab-46b5-9f22-fc48291d8fe0)
- ![Regular fitness programs often don't work for postpartum bodies and can even make things worse. My program is specifically designed to address common issues like Diastasis Recti and pelvic floor weakness safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/176a16dc-1966-47d0-b7e1-e91b799bb5f7)
- ![The goal of this program is to help you safely rebuild your core strength and restore balance to your pelvic floor. These are the foundations for feeling like yourself again after birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5323b123-9dda-40e5-ab50-1eeddc0cfb7c)
- [Video: With so many "quick fix" videos out there, it's easy to feel lost. A structured program is different because it teaches you the basics first and then builds your strength step-by-step, which is the only way to heal safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b159b69-cfeb-4b96-9e99-6bb36fefe78a)
- [Video: This is an example of a core stability exercise, Toe Taps, which I introduce later in the program. It focuses on maintaining deep core strength as you move, which is essential for postpartum recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28b751f0-0e21-402c-a2ab-e662b1ec920c)
- ![My program is designed to help you safely restore strength to your core and balance to your pelvic floor. This before-and-after visual shows the journey from a pregnant body to a strong, recovered postpartum body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bdf149f-66de-4fc0-aae7-91f3746403a1)
- ![Here is the detailed curriculum for the 6-week program. You can see the progression from foundational movements in week 1 to more challenging workouts in week 6, ensuring a safe and effective journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a9fd6f0-b742-4223-8ca2-05b0066926d6)
- ![This program is my special offering to help you celebrate your strength. It's a comprehensive plan to guide your postpartum wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f50ff961-2c58-4200-be21-58126858275d)
- ![This program is specifically designed to safely restore strength to the core and balance to the pelvic floor, so you can reclaim your body after birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12de7be2-b2ae-40a7-b480-7446948adcfb)
- ![Here is a clear breakdown of what you get with the program, including over 14 hours of workouts, weekly videos, functional training, and a nutrition plan, all with one year of access.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/174983f3-d3b5-4ead-8c56-22b0d00bdb77)
- ![This is a glimpse of the kind of dynamic, core-strengthening poses you will work towards in my 6-week program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/305713d1-fc4e-43e9-97d5-85a24496fe59)
- ![You can start your postpartum fitness journey right from your laptop at home. The entire program is online and accessible for a full year, so you can go at your own pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d257aa71-3f5b-4bc9-bfcb-19c25fa1436c)
- ![This graphic clearly lists everything you get when you join: hours of workouts, weekly videos, session details, functional training, nutrition plans, and one-year access.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59f2254c-9f9c-426c-a3fd-2023f1e5a05a)
- ![A visual breakdown of the detailed curriculum, showing the variety of exercises and the structured progression over the six weeks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa825948-5ef0-4c08-860d-43d4a984259a)
- ![A welcoming image for my 6-week program, showing that fitness can be a joyful journey you can even share with your little one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb02175a-9767-47cd-a8c8-734b3dde986e)
- ![An inspiring call to start your postpartum fitness journey with me, featuring a powerful yoga pose that represents strength and renewal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/908134f3-2e33-49ce-bc28-27fca512ef0c)
- ![This graphic explains why standard fitness programs are not the answer postpartum, highlighting the prevalence of Diastasis Recti and pelvic floor disorders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/825bd9f3-2cb8-4cdc-a813-3125318d76d3)
- ![My program focuses on two key goals: safely rebuilding core strength and restoring pelvic floor balance after birth, as shown in these exercise examples.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97ac55d3-e5bf-4937-ae88-d159a5fceb4b)
- ![A look at the detailed weekly schedule of my program, which includes a mix of 40-minute full sessions and 10-minute functional workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61df936a-d49d-439a-946d-58bcfcc74592)
- ![This graphic explains why postpartum bodies need specialized care. Standard programs can make issues like Diastasis Recti worse, which affects 60% of women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/592223c7-7b2e-4e5d-bc6a-3f4008901a61)
- ![A clear overview of the program's contents, displayed on a laptop to emphasize its online, at-home convenience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe891b52-c97c-4b93-946d-a0e0a43d1276)

### [Healing Your Core & Pelvic Floor](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/healing-your-core-pelvic-floor)

- [Video: Did you know the way you breathe could be preventing your 'mummy tummy' from healing? I explain the difference between shallow breathing, belly breathing, and the 360-degree breath that actually activates your deep core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f70d36a-bfe0-4e75-957e-a08a76b3c622)
- [Video: Many moms think pelvic floor exercises are only for vaginal birth recovery, but that's a myth. I explain why C-section moms also need to strengthen their pelvic floor to support their core and prevent future issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9337522-2d71-4298-b6a6-e038d55d1ba2)
- [Video: What is Diastasis Recti? In this video, I explain how the abdominal muscles separate during pregnancy and why that 'mummy tummy' might persist for months or even years if not addressed correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cceef2e9-3312-41ca-a4aa-832586483161)
- [Video: To effectively treat Diastasis Recti, you need to strengthen the entire core system, not just the six-pack abs. I break down the key muscle groups we target, including the transverse abdominis, obliques, and pelvic floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06993829-b54f-4914-b202-be01adb3ce53)
- [Video: Beyond the 'mummy tummy', there are seven common postpartum core issues many women face, from rib flare to back pain and incontinence. Recognizing them is the first step to healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8639751-066a-4ba5-8c6c-ee62a5ce3eae)
- [Video: Before you jump into intense workouts, there are three essential steps for early core recovery. I guide you through fixing your posture, mastering your breath, and starting with safe, foundational exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6868f063-a935-4a86-a560-2adf256a78c9)
- [Video: Crunches and planks can actually make your 'mummy tummy' worse by putting too much pressure on your healing abdominals. I explain why and show you the safer alternatives we focus on, like core breathing exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bb32cb8-6371-49f4-98a7-a3057541ac94)
- [Video: This video shows a clear Do and Don't for postpartum core healing. Exercises like elbow plank dips can increase abdominal pressure, while moves like reverse planks and glute bridges help strengthen the core safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c5e7a5c-ddbb-4aa7-a55b-24e96cddbd09)
- [Video: In the first 0-2 weeks postpartum, the focus is simply on reconnecting with your body. Gentle deep breathing and Kegels are the perfect first step to re-establishing that mind-muscle connection with your core and pelvic floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bce41b5-b79c-43b0-a542-de7e3e034149)
- [Video: From 2-6 weeks postpartum, we can introduce gentle movements like Pelvic Tilts. This exercise helps to mobilize the spine and engage the deep core muscles without any strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c856a58-460e-4fe5-af13-01b8f458c138)
- [Video: At 6-10 weeks postpartum, Heel Slides are a great way to challenge your core stability. The goal is to keep your core engaged and your back stable as you slide your heel away and back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/461473c5-56cd-4381-9e62-48749f7c1b00)
- [Video: Once you reach 10-12 weeks and have your doctor's clearance, you can progress to exercises like the Glute Bridge. This move is fantastic for strengthening your glutes, hamstrings, and core all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71cc804b-5dda-4d84-a2ac-1677d92dfd25)
- [Video: This is my complete exercise progression guide, showing you what is safe to do from weeks 2 through 10 and beyond. It's all about listening to your body and building strength gradually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54145102-bdcc-4a6c-8599-8d16e620cbd0)
- [Video: In the first 6 weeks, your body is in a deep healing phase. Here are the top two exercises I recommend for this early period: abdominal breathing and pelvic floor engagement, or Kegels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19f2368c-a8c8-4560-8000-af40b19ea4c8)

### [Sample Workouts: Build Strength Safely](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/sample-workouts-build-strength-safely)

- [Video: Your body after childbirth is not ruined, it is healing. This video shows four key exercises: dynamic glute bridges, clam shells, toe taps, and kneeling kegels, that help support pelvic floor and core recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c9b6608-44a9-4359-bcbf-0d2cb53939af)
- [Video: This 20-minute daily routine helped me reduce my mummy tummy and feel so much stronger. It includes core-safe exercises like overhead standing marches, dynamic bridge pose, dead bug, and side plank twists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29365847-527f-4513-ac63-9768585f1ab3)
- [Video: No time? This 15-minute daily abs workout is my go-to on busy days. It features seven simple but powerful moves like glute bridges, toe taps, and bird dog to keep your core strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee2075a8-4eab-4a6d-87f6-07df58c30a48)
- [Video: Even simple exercises can do wonders when done with correct breathing and core engagement. This video demonstrates three exercises using a small ball to enhance core and inner thigh activation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fae6d6f1-f41b-4fe1-82f5-f4a70dbf2755)
- [Video: This is Part 1 of my 'Tackle That Mummy Tummy' series, focusing on tabletop exercises. I'll guide you through bird dog, bear holds, and donkey kicks to tone your core and glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1e5e56b-176a-46f0-bc04-9e18a9b30ba0)
- [Video: In Part 2 of the series, we target the deep core muscles with side plank variations. I show you how to progress from a simple hold to dynamic dips and twists to cinch your waistline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe9c8f20-3f29-46f2-803e-5bb9b35dfea2)
- [Video: Part 3 is all about targeting the core and glutes together with bridge variations. Using a ball and a chair, I demonstrate how to intensify the glute bridge to tighten your tummy and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a79d36d-254c-4dc7-9567-866cf7477669)
- [Video: In Part 4, we switch to reverse planks, which are safer for postpartum core healing. I demonstrate holds, dips, and marches to strengthen your core and lower back without outward pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eb39b08-c2bb-4809-9908-52726a9889e9)
- [Video: Part 5 of the series targets those tricky lower abs with standing marches. I show you how to add arm movements and twists to make this simple exercise super effective for your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65c8b074-b4c2-4f97-a2d0-2288e9ab95df)
- [Video: Here are four essential exercises to help reduce belly fat post-delivery. I demonstrate core breathing with a resistance band, toe taps, and the dead bug exercise, all focused on safe core engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/117b6d49-ff85-490f-8ff6-f8e4a88e12f0)
- ![Bear holds are a fantastic way to fire up your deep core. By hovering your knees just an inch off the floor and exhaling to engage, you build incredible stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/384b63ff-2054-43a6-9260-ffebc0b4e50d)
- ![This modified bird dog, using a ball for tactile feedback, helps you strengthen your entire core while protecting your back. Exhale as you lift the leg and squeeze the ball.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4c3d9f8-a3c4-47c3-8002-908f63812402)
- ![Donkey kicks are not just for the glutes. When you add a ball and focus on engaging your core as you lift, it becomes a powerful exercise for your lower abs and pelvic floor support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/308ee37c-c004-4e99-b22d-3650651a89d9)
- ![This tabletop kickback is a great exercise for posture and alignment. As you exhale and lengthen your leg, focus on keeping your core tight and your back flat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c1018e5-343d-4dda-b1f1-9ea8920f3c9a)
- ![This graphic introduces four postpartum-safe reverse plank variations to strengthen your core. These are excellent alternatives to traditional planks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26ae6d8a-414c-4235-9a3b-d19437101858)
- ![To begin a reverse plank, sit on your mat with your hands behind you. This starting position ensures you can lift into the plank with proper form and alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a27604d7-b22c-42fa-9d48-a0122f3e58b4)
- ![This image demonstrates an elevated feet reverse plank. Using a chair increases the challenge on your glutes and hamstrings while still safely engaging your core as you lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76d8ce27-406d-463e-a1dc-29205fc93472)
- ![The single elevated foot reverse plank is an advanced variation. It challenges your balance and requires significant core and glute strength to keep your hips level as you lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90aaf87e-91fb-4c23-a516-de0189d0e7ba)

### [15-Minute 'Nap Time' Workouts](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/15-minute-nap-time-workouts)

- [Video: Operation: Baby Naptime Workout begins now. This is a real-time, 15-minute routine of quiet, gentle movements like pelvic tilts and toe taps that you can do the moment you get a window of time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b274bfaa-7ce2-4486-8c72-8fe39935cf35)
- ![My 'Baby Naptime Workout' series is available on YouTube. This 15-minute session is perfect for when you're short on time but need to reconnect with your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91b8f1f1-a25e-4221-a426-2b1f80188516)

### [Relief for 'Mom-Life' Aches & Pains](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/relief-for-mom-life-aches-pains)

- [Video: That neck and back pain from breastfeeding is real. I teamed up with a lactation expert to create these five simple stretches you can do for instant relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/714a7e6e-6c31-4299-bfc7-39817b3a8dd6)
- [Video: If you're dealing with constant postpartum back pain, this five-minute stretching routine is for you. I guide you through gentle moves like cat-cow and puppy dog pose to release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/024bba1a-5e6d-49d5-8a41-e02c51b12001)
- [Video: Here is my 10-minute daily full-body stretching routine for postpartum moms. It's designed to get rid of stiffness from head to toe, from shoulder stretches with a belt to gentle spinal twists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a9edda0-fa4f-472f-80d3-325f571c70c6)
- [Video: For breastfeeding moms between 6-10 weeks postpartum, these five simple seated stretches can provide immense relief for neck, shoulder, and back discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93ff6a8a-a62d-4eca-a0de-ec2f965cca17)
- [Video: Sagging breasts after breastfeeding is a common concern. These five simple exercises, including arm scissors and knee push-ups, target the chest muscles to help create a more toned and lifted look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08d97c7a-a281-46d8-92dc-f5380698f70a)

### [Real Talk: Motherhood Myths & Truths](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/real-talk-motherhood-myths-truths)

- [Video: Will a belly belt really reduce your mummy tummy? I break down what a postpartum belt can and cannot do. It provides temporary support, but it can't strengthen your core or heal Diastasis Recti.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5ccd2b7-5db5-47ce-aa60-3e052e7f5c29)
- [Video: "Alia Bhatt lost her baby weight in two months, why can't I?" Let's talk about the reality of postpartum weight loss. I explain how hormones, sleep deprivation, and the need for gentle recovery make celebrity bounce-backs unrealistic for most moms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/159bd45b-cf6a-45b3-ad45-07b01fb08fed)
- [Video: If you want to lose the 'mummy tummy', jumping into ab exercises is not the answer. I explain the four things you must focus on first: core breathing, correct activation, avoiding the wrong exercises, and consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/968cce47-e980-401b-a1bd-d60b422d033a)
- ![People say a lot of things, but what do new moms really need to hear? This series is about the gap between cliché advice and the empathetic support we actually need.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5e63df3-9844-4e41-811b-8276752e333a)
- ![Instead of "You should be just happy," I wish I heard, "It's okay to love your baby and still feel sad that the journey isn't what you pictured." Your feelings are valid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26dbb202-fd68-4d09-8f74-92d17d379db1)
- ![The advice "Sleep when the baby sleeps" is not that simple. What I wish I heard was practical advice: "Swap shifts, take turns, or get help to rest."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ea95797-a575-41a9-bc4b-877ee6b03d72)
- ![Instead of "You will fall in love with your baby immediately," the truth is you can love your baby and still have days where motherhood feels really hard.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0912d81-b549-4d2b-afe6-49412bdc834b)
- ![People say "Breastfeeding is natural and beautiful." What I wish I heard is "It's hard, messy, and sometimes painful. Your mental health matters. Feed your baby how you can."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d85c3510-c1b6-488a-a2ad-8f7eebfa0191)
- ![Everyone says "You'll be exhausted 24/7." A more helpful thing to hear is "It's tough, but support, rest, and help are important. Take care of yourself."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e475ec6b-3afc-4e08-90aa-718712ddd64c)
- ![A simple reminder for all mamas on their journey. Motherhood is a beautiful and challenging ride, and it's okay to not be okay. You are not alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9355eca0-9c1d-427a-afe8-eae680e88b19)
- ![Motherhood is a rollercoaster of emotions. There will be days you feel overwhelmed, and that is a normal part of the experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb22b0fa-5206-4c97-b909-f2552813c5eb)
- ![Remember, it's okay to ask for help. It's okay to not have it all figured out. You are doing your best, and you are enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82c9e12f-4cfa-4bbe-8ff5-d4232910a328)
- ![This introduces my series on what no one tells you about stretch marks during pregnancy. Let's get into the real deal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/931e678d-6fe5-4cd6-8e0f-1d38d8110a9c)
- ![The reality check: Up to 90% of pregnant women get stretch marks. It's not about 'bad skin', it's about your body expanding to carry life. Let's normalize it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cad1a0d8-a3a3-43ca-a846-3ae2369d0bbf)
- ![Why do stretch marks happen? It's not your fault. They are genetic, hormonal, and completely natural, appearing wherever your body is working overtime to grow your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb2b5e9a-8d78-4261-81a7-d3db14820c20)
- ![Can stretch marks be prevented? Research suggests that while you can't always stop them, keeping skin hydrated, gaining weight gradually, and good nutrition may help reduce their severity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5959aa2d-14f8-474f-956b-f3b12d9f2810)
- ![A final reminder: you are beautiful as you are, stretch marks or not. Your body has done something incredible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffe622fe-fab2-4ca1-ab8a-19709c367f8d)
- ![Let's bust some common myths about breastfeeding and milk supply to empower your journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bb16616-fe62-4400-b193-d4b8802d1f8f)
- ![Myth: You're not producing enough milk if your baby is always hungry. Fact: Babies have small stomachs and cluster-feed during growth spurts. Frequent feeding doesn't mean low supply.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/302dd784-66f4-42c8-9bb1-c5301ea5294b)
- ![Myth: You need to drink milk to make milk. Fact: Your body produces milk based on demand, not your diet. Staying hydrated and eating well is what you need.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/642f4320-ec0f-45ac-a26b-716f3d690189)
- ![Trust your body. Milk supply works on a "supply and demand" system. Feed your baby often and trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e66230de-0b37-49d9-b2c9-bc097dcdb2e0)
- ![The idea that "Breastfeeding will help you lose weight fast" puts so much pressure on new moms. It works for some, but for many others, the body holds onto fat. Let's be kind to ourselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/625abef5-bf30-474e-a2e8-a13ebcc9da3a)
- ![I can't lose weight because I haven't slept in months, I'm always hungry, and I have no time for workouts. This is the reality for so many of us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c482690-ebbe-46ec-b317-9975090241a6)
- ![The classic advice: "Sleep when the baby sleeps." This cartoon perfectly captures the reality of a new mom's anxiety and inability to simply switch off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3205ddde-5e1d-45f2-ab5e-4ea9d2e68b6b)
- ![I can't sleep when the baby sleeps because I need to eat, clean, pump, shower, and have a moment of alone time. The to-do list is endless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77ff02b4-cfc5-41a1-96c7-0cac99d915cb)
- [Video: Wondering when it's safe to start exercising after birth? The answer depends on your delivery type, but I explain the general timelines and the importance of starting with core breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c80261aa-9b6c-4029-89be-eeaa7cda3da0)
- [Video: This is the reality of breastfeeding. That moment when your baby is already asleep but just needs to make sure the boob is still there.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7acee7e7-424c-4a31-b016-26db5c28e28b)

### [Understanding Your Baby](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/understanding-your-baby)

- ![Let's decode your baby's body language from 0-7 months. Understanding cues like sucking fingers or arching their back can help you respond to their needs with more confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c797ca46-cfaf-45e6-8515-f9bd4e418b0a)
- ![Simple cues like rubbing eyes mean your baby is sleepy, while tugging ears can signal teething or tiredness. Knowing these little signs makes a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3afcfb44-9661-42b4-a324-5be978b0542a)
- ![Tightly clenched fists can mean your baby is stressed or hungry, while sudden arm jerks are just the normal startle reflex. Swaddling can help calm them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d562d90-a3c6-432c-b94c-49ac0e42660f)
- ![When your baby scrunches their knees to their chest, it's often a sign of tummy pain. Constant kicking might mean they are excited or overstimulated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/716ca130-72cb-4df9-a39b-7d99f546e595)
- [Video: It's easy to get stressed about your baby's hunger, but crying is actually a late cue. I explain the early and mid-cues to look for, so you can feed your baby before they get frantic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e1181fa-434a-4954-a316-4076d987f13d)
- [Video: Burping is an important part of feeding. I demonstrate three different techniques you can try: over the shoulder, sitting on your lap, and lying across your lap, to see what works best for your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2294546-537e-44a7-8e8a-575e01be2494)
- [Video: Getting a good latch is key to a pain-free breastfeeding journey. I use the acronym L.A.T.C.H. to explain the five key components of a deep and effective latch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7dea3ef-4686-492f-a055-3758c578d1e5)
- [Video: Finding a comfortable breastfeeding position is so important. I demonstrate three common and effective holds: the cradle hold, the football hold, and the side-lying position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d9d7cb6-3967-4cf3-8909-a4d0e98c146b)
- [Video: It's normal for babies to lose a little weight after birth. I explain the typical weight gain pattern you can expect in the first year, so you can worry less and trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/843374cd-2ec5-422f-8952-9d55ae9b9468)

### [My Journey & Why I Can Help](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/my-journey-why-i-can-help)

- ![Hello everyone, I'm Bharti Goel. I'm an Internationally Certified Childbirth Educator, Prenatal Yoga Instructor, and the founder of 'Her Healthcare at Home'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c027407-36f8-408a-a73a-6e3154123d67)
- ![My journey started after my MBA, but my true calling was in women's healthcare. With over five years of experience, I am passionate about helping moms-to-be and new moms have positive birth and recovery experiences.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ceed9a12-ebc2-453e-b69e-75c9fbe924ce)
- ![I actively share my knowledge on my YouTube channels, which have a growing community of over 96,000 subscribers. I'm so excited to connect with you and support you on this journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a55bc19-4704-4fe3-ab0e-6005b0164148)
- ![I often collaborate with other experts, like lactation professionals, to bring you holistic and evidence-based guidance for your pregnancy and postpartum journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bfe61e4-7574-4403-a8f8-e35acc412d58)
- [Video: My own fitness routine changed dramatically after pregnancy. I learned that my body needed both the grounding of yoga and the power of strength training to feel balanced and strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25d79120-ca76-4458-96c3-d13da2e4a1e5)
- [Video: A proud moment for me at the YouTube Creator Collective event. What started as a passion project 7 years ago has grown into an amazing community, and I'm so grateful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9688e276-df5b-4b01-89dd-376285846168)
- [Video: From 9 months in to 9 months out. This journey is incredible, and I've lived it myself. My experience as a mother is at the heart of everything I teach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b600dc43-cd4d-410c-9af0-9dc556c0d861)
- [Video: A happy Mother's Day to all the mamas. Sharing a special mom and baby yoga flow is one of my favorite ways to celebrate the bond of motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6d07f0e-9bb9-4c31-a9e3-cd4f355d668d)
- [Video: What goes around, comes around. From doing duck walks while pregnant to helping my little one take her first steps. This journey is a beautiful full circle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acf2d916-e6f6-4076-a3a0-dd4fdc505918)

### [Posture for New Moms](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/posture-for-new-moms)

- [Video: Here are the essential Do's and Don'ts for your posture as a new mom. Avoid hunching when carrying your baby, and always lunge down to pick them up to protect your back and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42557531-e144-42e8-98b7-f70b262c4b48)
- [Video: Did you know that how you carry your baby could be making your 'mummy tummy' worse? Poor posture increases pressure on your abdomen and weakens your core, making recovery harder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58eb899-3ce0-45e4-9071-38abfbe0c931)
- ![Helping your baby get into an optimal position for birth starts in the third trimester. Positions like this all-fours pose use gravity to encourage a head-down position for an easier labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac0405e6-a2a3-4e0d-825d-5451ee14dcbd)
- ![This is another view of the all-fours position, which is excellent for creating space in the pelvis and encouraging the baby to settle into an ideal birth position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36ec6670-a7b6-4c93-9999-ef85dab50459)

## Meet your expert

[Bharti Goel](https://mytribe.in/herhealthcareathome)

### My story

Never thought I’d end up here, honestly. I used to be all about business school life at IIM and NTU, then bam, motherhood flipped my world. My 44-hour labor (yes, you read that right) ended in an emergency C-section. No one really prepares you for that stuff. After Nyra was born, yoga wasn’t enough – my body craved more. Mixing functional strength with yoga changed everything for me. Now, I’m just a mom who’s done the messy parts and wants to help you feel ready for whatever comes.

### My work

- **Prenatal Yoga, Postpartum Fitness, Fertility Yoga**: I offer on-demand Prenatal Yoga for each trimester, Postpartum Core Recovery, Fertility Yoga for couples, and a childbirth and labor preparation workshop.
- **My Approach**: It’s not about chasing a ‘normal delivery’. I help you feel strong, mobile, and pain-free, breaking that fear-tension-pain loop.
- **How My Programs Work**: My bite-sized video lessons and cheat sheets let you practice anytime. You’ll get a supportive mom community too. Consistency over intensity, always.
- **Who This Is For**: If you’re anxious about labor, healing post-birth, or prepping for pregnancy and want clear, real guidance, I’ve got you.

## More services from Bharti Goel

- [Childbirth Education Program](https://mytribe.in/herhealthcareathome/childbirth-education-program) · ₹2,500-7,000 per couple/session (estimate)
- [Prenatal Fitness & Yoga Program](https://mytribe.in/herhealthcareathome/prenatal-fitness-yoga-program) · ₹2,000-5,000 per 6 months access (estimate)
- [Fertility Yoga Program](https://mytribe.in/herhealthcareathome/fertility-yoga-program) · ₹1,500-6,000 per program access (1 month) (estimate)

## Experts similar to Bharti Goel on mytribe

- [Postnatal Recovery Yoga by Aparna Ajayan](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga) · ₹5,000-9,000 per 6-week program (estimate)
- [Postnatal Fitness & Recovery by Hamsikha](https://mytribe.in/yogahamsia/postnatal-fitness-recovery) · ₹350-1,200 per session (estimate)
- [Postpartum Fitness & Recovery Coaching by Punam Prasad](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching) · ₹2,000-8,000 per month (estimate)
- [Postpartum Fitness & Core Restoration by Mama Be Fit](https://mytribe.in/mama.be.fit/postpartum-fitness-core-restoration) · ₹3,500-9,000 per month (estimate)
- [Pre & Postnatal Fitness Coaching by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching) · ₹2,500-6,000 per person per month (estimate) · Bengaluru
- [Postpartum Fitness & Recovery Coaching by Aksshaye S Shetty](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching) · ₹2,500-8,000 per month (estimate)
- [Pre and Post-Natal Fitness by Nisha Vijaykumar](https://mytribe.in/nisha_bodyedit/pre-and-post-natal-fitness) · ₹500-16K per consultation session / per month (unconfirmed) (estimate) · SHADOWS DANCE STUDIO (Anjanapura)
- [Postnatal Fitness Coaching by Supriya Kumari](https://mytribe.in/supriya_zin19/postnatal-fitness-coaching) · ₹250-700 per group session (estimate) · Zumba Classes by Zin Supriya
- [Prenatal and Postnatal Fitness Classes by Pujitha Shetty](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes) · ₹350-1,200 per session (estimate)
- [Postnatal Yoga by Sayanti](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga) · ₹350-900 per session (estimate) · Bengaluru

## Book

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