Postpartum Fitness & Core Recovery Program
Kiran Sagar Fitness Transformation Center
I help new mothers recover core strength and lose fat safely with home food, gentle workouts, and weekly personal support—no supplements or crash diets.
Pricing Guide
Team-Assisted Online Recovery (8 Weeks)
Team Coaching & Support
- Coach Allocation: Assigned certified nutritionist from the KSF team (not Kiran Sagar).
- Weekly Assessments: One audio call per week to review weight, inch loss, and milk supply levels.
- Chat Support: Team access via WhatsApp for queries during business hours.
Nutrition Protocol (Desi Oota Method)
- Lactation-Safe Plans: Calorie deficit designed to maintain breast milk supply without starvation.
- Zero-Supplement Policy: No fat burners, whey protein, or meal replacement shakes.
- Menu Style: 100% home-cooked Indian meals focusing on Ragi Mudde, Jowar Roti, and local ingredients.
Home-Based Fitness
- Workout Format: Pre-recorded video links for home execution.
- Recovery Focus: Breathwork, pelvic floor activation, and Diastasis Recti (DR) self-checks.
- Safety: Low-impact functional movements suitable for C-Section recovery (after doctor clearance).
1-on-1 Mentorship with Kiran Sagar (12 Weeks)
Direct Mentorship Access
- Mentor: Direct 1-on-1 access to Kiran Sagar for all strategy and guidance.
- Communication: Personal WhatsApp chat access (no middlemen) and detailed weekly strategy calls.
- Monitoring: Kiran personally reviews food photos for instant feedback and correction.
Advanced Health Management
- Medical Complexity: Specialized handling for severe Diastasis Recti (3+ finger gap), Postpartum Thyroid, or PCOS resurgence.
- Metabolic Repair: Focus on hormonal health and muscle retention alongside fat loss.
- Global Adaptation: Diet plans adjusted for international clients (USA/UK/Dubai) using available local alternatives.
Lifestyle Integration
- Customization: Plans tailored to specific lifestyle constraints, such as working mothers with limited kitchen time.
- Education: In-depth explanation of food choices to build long-term self-sufficiency.
In-Studio Pilates & Core Rehab (Monthly)
Studio Training Structure
- Frequency: 16 sessions per month (4 days per week).
- Location: KSF Health & Wellness Center, Chandra Layout, Bangalore.
- Equipment: Exclusive use of Pilates Reformers and functional rope trainers for low-impact core rebuilding.
Clinical Recovery Focus
- Physical Assessment: Hands-on tactile examination of abdominal separation (Diastasis Recti) and pelvic tilt.
- Form Correction: Manual adjustment of posture to prevent back pain and ensure safe core engagement.
- Safety Protocols: Specific modifications for C-Section scar tissue mobilization.
Comprehensive Add-ons
- Nutrition Plan: Includes the standard 'Desi' diet plan to support physical training.
- Tracking: Regular body composition analysis using studio-grade machines to track muscle vs fat mass.
About Postpartum Fitness & Core Recovery Program
Real Recovery, Not Quick Fixes
Having a baby is amazing, but I know how tough it feels when everyone expects you to 'bounce back.' No shortcuts or crazy diets here - I believe in slow, steady progress and being kind to yourself. Forget powders and meal shakes, and 'arogya haal madkobedi' (don’t spoil your health) chasing fast results.
What I Focus On
- Fat loss with mane oota (home food): You get to eat real food, not starve. Inch loss and energy matter more than just the number on the scale.
- Diastasis recti recovery exercises: I’ll help you check for ab muscle gaps and guide you with safe moves (think pilates, gentle yoga).
- Nutrition for breastfeeding mothers: Diet plans keep you 'hotte tumba oota' (full tummy) so you and your baby stay strong. No risky shortcuts, all foods are safe for lactating moms.
- Home workout plan for new moms: Everything is designed for the postpartum body - start slow, build up. My clients have lost up to 17 kg in 4 months, but it’s never a race.
Personalised Coaching, Real Support
You get weekly one-on-one calls, a fresh plan every week, and WhatsApp support. 'Nimmadeha bere, avara deha bere' (your body is different, their body is different) - so your plan is unique. Whether you love Ragi Mudde or Jowar Roti, we make it fit your lifestyle.
Safety First
Always wait for your doctor’s go-ahead (usually 1 month after normal delivery, 6 weeks post C-section). We start with gentle moves, and go at your pace. Your body did something incredible - now let’s take time to build it back up, strong and healthy.
Meet your Expert
Kiran Sagar
4251 connects in last 3 months
My Story
Nange swalpa varshada hinde tumba back pain ittu, doctor helidru disc herniation L4-L5-S1. Dubai nalli surgery plan madidde, insurance kuda ready. But fitness field nalli iddaga, surgery andre career khatam antha anisutte. Dr. B.M. Hegde avaru video nodi, alternative methods try madide. Ivatthu, nanna experienceinda natural methods mele tumba nambike bandide. Maathregalu alla, sari exercise, lifestyle change madidre result sigutte.
My Work
Online Diet & Lifestyle Coaching - Fat loss, muscle gain, body recomposition, and lifestyle disease management - all through natural methods.
Desi Oota & Home Workouts - No shakes or powders. We use regular Indian food like jowar rotti, simple home workouts, and weekly follow-ups.
Personalised Plans - Plans tailored to your habits. Nutritionists, doctors, physios guide you for back pain recovery and other issues.
Who Should Join? - If you want long-term results and are tired of shortcuts, this is for you. Patience and dedication needed.