Foundational Strength: Core & Pelvic Floor Rehab
Reclaim your strength after childbirth with safe, science-backed core and pelvic floor exercises. We focus on healing from the inside out, helping you manage aches and regain confidence at your own pace.
Postpartum recovery is about building back gently. This video demonstrates safe, early recovery moves like Seated Marching, Ball Squeezes, and the Cat-Cow stretch, all designed to be gentle on your healing body.
Did you know 80% of women face pelvic floor weakness after childbirth? It's a silent struggle, but one that needs to be addressed. We are here to talk about it and fix it.
At Tribher, we don't ignore pelvic floor issues, we fix them. Our expert designed postpartum programs offer safe, progressive strengthening as part of India's first dedicated postpartum recovery platform.
Leaking when you sneeze or laugh? Lower back pain that won't go away? These are signs your pelvic floor is calling for help. Pregnancy and childbirth weaken these muscles, but they can be retrained.
A strong core leads to a happy body and a confident you. Our postnatal programs are designed to build that foundational strength, helping you feel your best.
We are proud to be India's first postpartum pelvic floor platform. This matters because a targeted, expert-led approach is crucial for true recovery and preventing long term issues.
This core and pelvic strength workout is perfect for moms. We demonstrate pregnancy safe exercises like the Pelvic Tilt, Clamshells, and Bridges with a ball to help relieve pelvic pain and strengthen your core.
Prolapse can occur after childbirth, and it's important to incorporate exercises that work against gravity. This video shows gentle, effective movements like elevated leg exercises to support the pelvic organs.
If you are 6 weeks postpartum or more, these four low impact exercises are a great way to reclaim your strength. We demonstrate the bird dog, seated core work, seated pelvic floor lifts, and standing abductions.
Your chair can be your new workout buddy. This video shows how to use a chair for support while doing gentle yet effective exercises like chair hovers and seated core engagement to strengthen your core safely.
About Foundational Strength: Core & Pelvic Floor Rehab
Many moms start by jumping into standard gym crunches, but that can actually worsen diastasis recti and pelvic floor dysfunction. Here, we prioritize core breathing and pelvic alignment first—rebuilding your foundation safely before adding any intensity. Whether you are dealing with persistent back pain or simply feel disconnected from your core, we start by fixing the timing and sequencing of your muscle engagement, not by chasing a specific aesthetic.
Recovery is not about how quickly you can return to your pre-pregnancy weight, but how well your body functions in your daily life as a parent. A weak pelvic floor is often the root cause of issues like incontinence, lower back pain, and that stubborn 'mummy tummy' gap (diastasis recti).
Why the 'Building Back' Approach Matters
Instead of high-impact workouts that strain an already taxed body, our protocol uses low-impact movements designed for immediate postpartum physiology. We focus on:
- Deep Core Activation: Learning to engage your transverse abdominals without putting pressure on your pelvic floor.
- Diaphragmatic Breathing: Using breathwork to support the pelvic floor and manage intra-abdominal pressure.
- Pelvic Stability: Using tools like resistance bands and pilates balls to improve hip and glute strength, which directly supports the pelvic floor.
Our Process
Whether you are joining us at our Koramangala studio in Bengaluru or through our online hybrid programs, we assess your specific needs. If you've had a C-section, we prioritize scar tissue mobilization and gentle core reconnection. If you are struggling with prolapse symptoms, we introduce exercises that work against gravity to support your organs.
We don't believe in generic one-size-fits-all routines. Your recovery journey should start when you are ready, whether that is six weeks or six months postpartum. Our goal is to provide a structured, four-phase roadmap that moves you from basic stability to functional strength, ensuring you feel confident picking up your baby or managing household tasks without discomfort.
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