--- title: "Women's Health & Fitness: Get Stronger with Holistic Coaching - mytribe" description: "Transform your life with our Women's Health & Fitness program. Specializing in postnatal fitness, PCOS management, and pelvic floor strengthening, Anushka offers holistic coaching to build strength and confidence. Hire a top-rated expert on Tribe today!" canonical: https://mytribe.in/yogistic_anushka/women-s-health-fitness last_updated: 2025-09-22 --- # Women's Health & Fitness in Delhi Ncr By [Anushka Vibhu Dhingra](https://mytribe.in/yogistic_anushka) · I help women get stronger, move better, and manage real health issues like PCOS and postpartum recovery with practical workouts and simple nutrition changes. ## Locations Studio sessions at Model Town, Delhi ### Visit at - Sweatnstretch Studio at Model Town, Delhi (Close to GTB Nagar, Kamla Nagar, Derawal Nagar, Naini Lake, Delhi University North Campus, Mukherjee Nagar) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Functional Strength & Mobility Group Membership Small-group studio access for women 40+ featuring Hyrox-style training, aerial yoga, and weight lifting. Typically ₹8-11K per month (estimate) #### Functional Training Access * **Small Group Sessions:** Access to daily scheduled classes capped at 8 to 10 participants. * **Diverse Modalities:** Mix of Strength Training (Barbells/Dumbbells), Aerial Yoga, and Animal Flow drills. * **Event Prep:** Specialized functional drills like sled pushes and rowing for competitive fitness events. #### Studio Experience * **Premium Equipment:** Usage of hex dumbbells, Olympic bars, Concept2 Rowers, and aerial hammocks. * **Environment:** Training in a climate-controlled studio space with large mirrors for form checks. #### Community Support * **Group Dynamic:** Access to a community of women aged 30 to 50 focused on fitness goals. * **Form Correction:** Direct feedback from trainers to prevent injury, tailored for joint health and mobility limits. ### PCOS & PCOD Lifestyle Management Program Monthly package combining metabolic strength training with a millet-based, wheat-free nutrition plan to manage cortisol levels. Typically ₹12-16K per month (estimate) #### Hormonal Health Nutrition * **Customized Meal Planning:** A No-Wheat/No-Maida diet chart emphasizing millets (Ragi, Foxtail) and traditional superfoods. * **Gut Health Protocols:** Recipes for probiotics like Fermented Rice Kanji and Khichdi to aid digestion. * **Supplement Guidance:** Dosage and timing advice for soaked nuts, ashwagandha, and turmeric. #### Metabolic Workout Regimen * **Class Access:** Membership to small-group Strength or Yoga classes (3 to 4 times weekly). * **Training Focus:** Workouts designed to build muscle mass without spiking cortisol stress hormones. * **Stress Management:** Incorporation of Yoga flows and breathwork to regulate the nervous system. #### Monitoring & Mentorship * **Lifestyle Coaching:** Mentoring on sleep hygiene and circadian rhythms. * **Accountability:** Weekly check-ins to monitor energy levels, menstrual cycle regularity, and mood. ### Specialized Postnatal Rehab & Pelvic Floor Training 12 private sessions targeting abdominal separation, bladder prolapse, and hypopressive breathing techniques for recovery. Typically ₹24-32K per month (12 sessions) (estimate) #### Core Rehabilitation * **1-on-1 Coaching:** 12 private 60-minute sessions conducted personally or under strict supervision at the studio. * **Condition Management:** Targeted protocols for Diastasis Recti (abdominal gap), Cystocele (bladder prolapse), and urinary incontinence. * **Technique Correction:** Hands-on adjustment for Hypopressive breathing techniques and pelvic floor engagement. #### Studio & Equipment * **Prop-Assisted Recovery:** Utilization of stability balls, yoga blocks, and resistance bands to rebuild core stability. * **Inversion Therapy:** Guided use of Aerial Silks or props to relieve pelvic pressure. * **Amenities:** Access to a climate-controlled studio with premium flooring and sanitized mats. #### Functional Assessment * **Tracking:** Measurement of mobility and functional strength. * **Lifestyle Integration:** Guidance on posture and movement during daily lifting and carrying tasks. ## About Women's Health & Fitness ### Real Talk: Fitness Is Personal At 43, as a mom, I know that women's health isn’t just about how you look. I measure wins by how much better I move, not by inches lost. Some days my arms are shaking, but I keep showing up - that’s what matters. Size ZERO? Not for me. I’m about strength, flexibility, and feeling good in my own skin. ### Strong, Not Bulky There's so much confusion out there - lifting weights won’t make you bulky. You can be graceful, feminine, and powerful. I help you ask better questions: not "how do I get skinny?" but "how do I get strong for life?" We stop comparing bodies and start understanding our own. Belly fat? It’s there for a reason, and for women, it’s actually important. ### Women's Health: Targeted Help I’m certified in supporting women through all stages. If you’re dealing with PCOS/PCOD, I believe in PCOS lifestyle management before jumping to meds. *Lifestyle pe kaam karo, pills baad mein* (work on your lifestyle first, pills come later). Postpartum fitness tips and pelvic floor exercises are also a big part of my approach - recovery after childbirth is possible, and you don’t have to just live with discomfort. ### Nutrition That’s Doable Exercise is half the story. I encourage simple, healthy Indian breakfast ideas and tweaks that stick. Soaked nuts, millets over maida, papaya with flax seeds, khichdi for dinner - small changes, big difference. ### Why I Do This I want to build a real community where women feel supported, not judged. We learn together, and nobody’s journey looks the same. I’m in this for life - come join me. ## Highlights Browse through Anushka Vibhu Dhingra's best work. ### [Featured](https://mytribe.in/yogistic_anushka/women-s-health-fitness/featured) - [Video: This is what real strength looks like. It's not about being bulky; it's about being powerful, confident, and in control of your own body. I focus on teaching you the correct form for exercises like this barbell back squat, so you build functional strength safely and effectively, proving that you can be both feminine and formidable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ee6ba26-5e14-49b0-bcc4-778b5f1ac734) - [Video: Aerial yoga is where strength meets grace. In this flow, I use the silk to decompress the spine and build upper body and core strength in a way that feels like flying. It’s a process of growth, learning to trust your body and the apparatus to create beautiful, fluid movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff9a9d49-3687-4d7e-bf42-f8c6c9dc8efc) - [Video: You don't have to live with discomfort. I am certified to help with specific women's health issues like bladder prolapse, using targeted Pilates exercises like these. This sequence focuses on strengthening the deep core and pelvic floor to provide support and improve symptoms, helping you regain confidence in your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a19bc26-cd47-4c9d-ae45-94a00ed694fb) - [Video: At 43, I celebrated my birthday by competing in Hyrox. This wasn't about winning, but about daring to dream and proving what's possible with consistent training and a supportive team. This is what I want for you: to find a goal that excites you and to feel the power of your own competence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58a9493-08c8-4eaa-b66f-9af0aff7b286) - [Video: Your workout is only half the story. Here, I'm sharing my simple, sustainable nutrition philosophy rooted in Indian wisdom. I talk about the power of soaked nuts, the benefits of millets like ragi over processed flour, and how fermented foods like rice kanji can transform your gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d93ffbb7-4c80-46fe-9ad5-ad2246062e04) - [Video: Some days are harder than others, especially as we navigate our 40s. This yoga practice shows a moment of accepting my body's changing energy levels. The goal isn't a perfect headstand every time; the real victory is showing up on the mat, moving with intention, and being kind to yourself through the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef5c961a-b131-4259-a05c-c5ddf4cfdd8e) - [Video: This is my pull-up journey. It's not perfect, but it's progress. I believe in celebrating the effort and the strength gained along the way, not just the final result. This is my proof that at 43, as a mom, you can build incredible upper body strength and redefine your limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1f4a315-8add-4bf0-91db-d8b6e533dcdc) ### [Strength Training: Build Power, Not Bulk](https://mytribe.in/yogistic_anushka/women-s-health-fitness/strength-training-build-power-not-bulk) - [Video: This is what real strength looks like. It's not about being bulky; it's about being powerful, confident, and in control of your own body. I focus on teaching you the correct form for exercises like this barbell back squat, so you build functional strength safely and effectively, proving that you can be both feminine and formidable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ee6ba26-5e14-49b0-bcc4-778b5f1ac734) - [Video: A typical training session combines different types of strength work. Here you can see a barbell front squat for leg power, a bodyweight squat for mobility, and a bench exercise for core stability. This variety keeps your body guessing and ensures you're building well-rounded, functional fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4ca661d-80a7-4b85-b881-6a2d842d7dc8) - [Video: Think of this as the Barbie who discovered the power of the gym. Here, I'm using wall balls and dumbbell push-ups to build explosive power and upper body strength. These dynamic, full-body movements are proof that a strong workout can also be fun and empowering.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaa5b7df-cfef-43e3-b777-7324150f160e) - [Video: This is my pull-up journey. It's not perfect, but it's progress. I believe in celebrating the effort and the strength gained along the way, not just the final result. This is my proof that at 43, as a mom, you can build incredible upper body strength and redefine your limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1f4a315-8add-4bf0-91db-d8b6e533dcdc) - [Video: On leg day, my focus is on mobility and strength, not the numbers on a scale. This workout includes barefoot single-leg stretches for flexibility, resistance band squats to activate the glutes, and dumbbell deadlifts for posterior chain strength. It's about how well you move, not how much you weigh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a135aaa-b81c-4f46-a389-620221d7d7c2) - [Video: Consistency is the key to transforming your body. This workout demonstrates a series of fundamental dumbbell exercises, including goblet squats, Bulgarian split squats, and Romanian deadlifts. Each repetition is a step towards building a stronger, more resilient you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/556a6c1f-4978-48e8-93c4-387e48775dd0) ### [Aerial & Mat Yoga: Find Your Flow](https://mytribe.in/yogistic_anushka/women-s-health-fitness/aerial-mat-yoga-find-your-flow) - [Video: Aerial yoga is where strength meets grace. In this flow, I use the silk to decompress the spine and build upper body and core strength in a way that feels like flying. It’s a process of growth, learning to trust your body and the apparatus to create beautiful, fluid movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff9a9d49-3687-4d7e-bf42-f8c6c9dc8efc) - [Video: My mat is my sanctuary. Through poses like the warrior and inversions like the headstand, I find stillness and strength. This practice is a moving meditation, a way to quiet the noise of the world and reconnect with myself, finding freedom even when hanging upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4c4ff77-c9e4-41a1-98e0-fa9a44b79b19) - [Video: Some days are harder than others, especially as we navigate our 40s. This yoga practice shows a moment of accepting my body's changing energy levels. The goal isn't a perfect headstand every time; the real victory is showing up on the mat, moving with intention, and being kind to yourself through the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef5c961a-b131-4259-a05c-c5ddf4cfdd8e) ### [Specialized Women's Health: Postpartum & Pelvic Floor](https://mytribe.in/yogistic_anushka/women-s-health-fitness/specialized-women-s-health-postpartum-pelvic-floor) - [Video: You don't have to live with discomfort. I am certified to help with specific women's health issues like bladder prolapse, using targeted Pilates exercises like these. This sequence focuses on strengthening the deep core and pelvic floor to provide support and improve symptoms, helping you regain confidence in your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a19bc26-cd47-4c9d-ae45-94a00ed694fb) ### [Functional Fitness & Community](https://mytribe.in/yogistic_anushka/women-s-health-fitness/functional-fitness-community) - [Video: At 43, I celebrated my birthday by competing in Hyrox. This wasn't about winning, but about daring to dream and proving what's possible with consistent training and a supportive team. This is what I want for you: to find a goal that excites you and to feel the power of your own competence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58a9493-08c8-4eaa-b66f-9af0aff7b286) - [Video: This was an incredible moment, performing an aerial yoga routine on stage with a group of amazing women, all of them over 40. It shows that with dedication and community support, it's possible to learn new skills and achieve things that once felt impossible. We are stronger together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92cb2886-6310-42f7-bc83-80d41a130e85) - [Video: Here is a glimpse into one of our group sessions, focusing on core strength using sliders and yoga blocks. Working out together creates an energy that's hard to replicate on your own. We push each other, stay synchronized, and build resilience as a team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/474f60ce-d753-44b4-ba1c-8bf0839ef5e5) - [Video: No excuses, just goals. This barefoot session with squats, jumps, and battle ropes was part of my preparation for the Mrs. Universe pageant. It's about building raw, functional strength and believing in your ability to rise to any challenge you set for yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b2e7bd3-c9e3-4e41-95bb-f986df252901) ### [Nutrition & Lifestyle Guidance](https://mytribe.in/yogistic_anushka/women-s-health-fitness/nutrition-lifestyle-guidance) - [Video: Your workout is only half the story. Here, I'm sharing my simple, sustainable nutrition philosophy rooted in Indian wisdom. I talk about the power of soaked nuts, the benefits of millets like ragi over processed flour, and how fermented foods like rice kanji can transform your gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d93ffbb7-4c80-46fe-9ad5-ad2246062e04) - ![This collage captures a day in my life, balancing movement and nourishment. It starts with yoga to ground myself, followed by a morning walk, and is fueled by clean food like a protein bar for a snack. It's about making conscious choices every day that contribute to your overall well being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90fbeba1-f898-41f5-89f3-7c2c02cb26c7) ## Meet your expert [Anushka Vibhu Dhingra](https://mytribe.in/yogistic_anushka) ### My story I’m a wife, mom, and at 42 I stopped counting inches and started counting what matters - motivation, mobility, sanity. Mrs. India? Random! Saw an ad, asked Vibhu, 'hit karein kya?' (should I try?), he said 'pagal ho gayi hai?' (gone mad?), but I did it and got in. Fitness isn’t about being thin, it’s about being strong. Aerial is my feeling, mat is my teacher. Injuries came, giving up never did. Thankful for my gurus, family, and every lesson. ### My work - **Our Services**: Certified classes in yoga (Ashtanga, Vinyasa), mat & reformer pilates, aerial yoga, prenatal fitness, postnatal fitness, bungee. - **Strength and Mobility Focus**: Don’t ask for size zero tips. We build strength, flexibility, and real mobility. That’s our kick. - **Lifestyle Changes for Wellness**: For PCOS and PCOD, we push lifestyle change, not pills. Try ragi, millets, papaya. Small shifts, big results. - **Quality Over Price**: Choose your guru wisely. Experience and knowledge matter, especially for aerial yoga classes. - **Practice, Not Perfection**: It’s a journey. Every day on the mat is different. No rush, no judgement. We fall, but we don’t fail. ## More services from Anushka Vibhu Dhingra - [Pilates](https://mytribe.in/yogistic_anushka/pilates) · ₹600-1,800 per session (estimate) - [Strength & Functional Training](https://mytribe.in/yogistic_anushka/strength-functional-training) · ₹1,000-2,200 per session (estimate) - [Aerial Fitness](https://mytribe.in/yogistic_anushka/aerial-fitness) · ₹700-1,500 per group class (60 min) (estimate) - [Yoga](https://mytribe.in/yogistic_anushka/yoga) · ₹400-900 per group class (estimate) ## Experts similar to Anushka Vibhu Dhingra on mytribe - [Personalized Fitness Coaching for Women by Punam Prasad](https://mytribe.in/getfitwithpunam/personalized-fitness-coaching-for-women) · ₹3,000-7,000 per month (estimate) - [Women's Strength & Conditioning by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning) · ₹400-1,200 per session (estimate) · Bengaluru - [Strength & Conditioning by Anita Sharma](https://mytribe.in/anitasharma_73/strength-conditioning) · ₹250-700 per group session (estimate) · Bengaluru - [Personal Training by Priya](https://mytribe.in/priyadarshini0123/personal-training) · ₹600-1,800 per session (estimate) · Bengaluru - [Holistic Health Coaching by Anjali Verma Kushwaha](https://mytribe.in/fitlyf_with_anjali/holistic-health-coaching) · ₹4-10K per month (estimate) · SWASTHYA YOGA ACADEMY - [Weight Management & Lifestyle Nutrition by Anu Gayathri](https://mytribe.in/nutritionist.anu/weight-management-lifestyle-nutrition) · ₹2,000-6,000 per month (estimate) - [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 - [Women's Strength & Lifestyle Coaching by Parvathy Ranjive](https://mytribe.in/boldandstrongbyp/women-s-strength-lifestyle-coaching) · ₹8-20K per month (estimate) · Whitefield - [Holistic Postpartum Nutrition Coaching by Mama Be Fit](https://mytribe.in/mama.be.fit/holistic-postpartum-nutrition-coaching) · ₹2-15K per month (estimate) - [Maternal Nutrition & Wellness by Aishwarya Sampath](https://mytribe.in/coachaishwarya/maternal-nutrition-wellness) · ₹1,500-4,000 per session (estimate) · Flourish with Aish- Dt. Aishwarya Sampath, Nutritionist - [Personalized Online Fitness & Nutrition Coaching by Aarja Bedi](https://mytribe.in/fitwithaabi/personalized-online-fitness-nutrition-coaching) · ₹3,500-8,000 per month (estimate) - [Women's Health Nutrition by Shona Prabhu](https://mytribe.in/nutrifymydiet/women-s-health-nutrition) · ₹1,500-5,000 per consultation/session (estimate) · NutrifyMyDiet | Sports & Lifestyle Nutritionist & Dietitian | Weight Loss & Performance ## Book To book Anushka Vibhu Dhingra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Women's%20Health%20%26%20Fitness%20by%20Anushka%20Vibhu%20Dhingra.)