What doctors have to say:

Postnatal fitness is what every mother wants, but only some end up achieving which helps the new moms get back in shape while taking care of the post-pregnancy changes in their bodies. The program is backed by scientific evidence and is achievable and evidence-based. I am happy tosupport Sucheta in this one of its kind program which is helping many women achieve healthily

Dr. Krishnaveni Nayini MBBS, Senior Consultant Obstetrics & Gynecologist

Mom.Bod.Strong is India's first of its kind postnatal health guide to help moms gently and safely heal their post-baby bodies. It's a comprehensive 6-week workout guide created by celebrity fitness trainer Sucheta Pal wherein she has incorporated 100+ core and pelvic floor exercises which are science-based and result-oriented.

 

As a first-time mom herself and now also a certified pre-postnatal specialist, she is passionate about empowering women to move better, feel better and look better in motherhood the right way. And now Mom.Bod.Strong is also recommended by the doctors.

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What doctors have to say:

Sucheta Pal and her team have developed a post-natal fitness program that is achievable, evidence-based, safe, and effective. Mom Bod Strong is an important and valuable resource for all mothers seeking to heal and recover from post-child birth the right way. I am pleased to support this program, which is helping and educating women about their postpartum body and empowering them to return to exercise the right way and the safe way.

Dr. Nayana Patel, obstetrician, gynecologist and infertility specialist

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Mom.Bod.Strong is a science-based result-oriented 6 week online guide with over 100+ corrective core & pelvic floor rehab exercises  to help new moms gently and safely heal the post-baby body

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Has personal fitness always been important to you but confused about how to restart your fitness journey post-baby? 

Does your belly still look pregnant even 3 months or 3 years after childbirth? 

 

Are you experiencing Diastasis Recti/ Ab separation? 

 

Are you leaking a little down there post-baby when you sneeze or laugh or perform a jumping jack (urinary incontinence)? 

 

Is there constant back pain or shoulder pain? 

 

Are you struggling with body image and lack confidence in your inner core strength? 

 

Are you confused what are the wrong and right exercises postpartum?

 

If you answered YES, to any or all of the above 

Then this science-based result oriented 6 weeks online guide is right for you


This is what some of our Mom.Bod.Strong mommas have to say about the guide

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What women have to say:

If there's one thing you must do as a new mother, it's sign up for Sucheta's Mom.Bod Strong.Program. The program helped me understand the right stance, and the videos helped me stay regular with my practice. Over the weeks, I could see a strong improvement in my body. My baby got heavier but my back and neck ached a lot less, even during the dreaded four month progression where I had to lift her and walk for every nap! If you've just had a baby and are looking for a way to get back to your workout regime, sign up for this one. You won't regret it. 

Divya A | An author, a corporate junkie with a masters from UC Berkeley, California and new mom

What women have to say:

It takes 9 months in womb to grow a child. It's a long process and the least we can do is give our miraculous bodies time to heal. The program exactly sticks to this ideology. Sucheta's first words to me were- we will heal your body from inside out. We will get your body ready to be trained. These words were consoling as I was not looking for a quick fix but a long term solve and her mom.bod.strong program does exactly that. She wants to train our bodies to get ready for the daily grind. Else which program starts with breath training and who makes you realise, that despite years of yoga/pranayama your breath is shallow and how to activate your inner powerhouse /your core just by proper deep breaths and aid your daily chores. I truly felt rejuvenated by those deep breathing trials.  You will realise the level of detailing in this course, the moment you sign up and get the postpartum questionnaire- it will make you revisit your pregnancy and postpartum journey and rethink your daily habits unlike you have done before. It's the best gift I have given myself and I thank Sucheta for bringing this program and her expertise to us.

Krutika Koshi | Working for an MNC firm, home cook and loves dance, painting and spending time with her baby 10 weeks old 

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What women have to say:

It takes 9 months in womb to grow a child. It's a long process and the least we can do is give our miraculous bodies time to heal. The program exactly sticks to this ideology. Sucheta's first words to me were- we will heal your body from inside out. We will get your body ready to be trained. These words were consoling as I was not looking for a quick fix but a long term solve and her mom.bod.strong program does exactly that. She wants to train our bodies to get ready for the daily grind. Else which program starts with breath training and who makes you realise, that despite years of yoga/pranayama your breath is shallow and how to activate your inner powerhouse /your core just by proper deep breaths and aid your daily chores. I truly felt rejuvenated by those deep breathing trials.  You will realise the level of detailing in this course, the moment you sign up and get the postpartum questionnaire- it will make you revisit your pregnancy and postpartum journey and rethink your daily habits unlike you have done before. It's the best gift I have given myself and I thank Sucheta for bringing this program and her expertise to us.

Divya Bajaj | Media Analyst and a first time mom to a 1-year old, Mumbai 

What women have to say:

Sucheta's Mom.Bod.Strong program has helped me so much in my pelvic core rehabilitation post-child birth! It's like that secret weapon in my arsenal that has helped me return to the gym and to all functional workouts with ease! I really felt the difference when I started weight training and used the tips and the hacks from Mbs! Topping that Sucheta is someone who is extremely helpful, and warm and  I really enjoyed interacting with her too!

I hope more awareness is created around postnatal rehabilitation for new moms, and Sucheta is doing a great job for the same!

Aabha Hanjura | Kashmiri Pop Singer

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Sucheta Shares

As an internationally certified pre-postnatal coach, a women's wellness advocate for over a decade (together with being a Zumba® ambassador) and a mom myself I  have created this science-based 6-week guide to help moms just like you to learn the correct core rehab exercises after pregnancy and know to avoid the wrong ones. All those sit-ups, crunches, and planks in early postpartum do more harm than good. Not that you will never be able to do them agian, but let's get our body ready for it first. Infact this online guide teaches you to perform the right exercises to see real change.

We got featured

Click to read MOM.BOD.STRONG featured articles

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What does the plan include?

This is the exact same plan that I used on myself and hundreds of moms before you to get proven results. You will receive the workout plan, not only week-wise, but also day-wise with clear mentions of the exercise names, corresponding demo videos of the same, and how many reps and sets each plus additional notes.

What to expect from the plan?

This is the exact same plan that I used on myself and hundreds of moms before you to get proven results. You will receive the workout plan, not only week-wise, but also day-wise with clear mentions of the exercise names, corresponding demo videos of the same, and how many reps and sets each plus additional notes.

 

Week 1:

It's the week we discover where our pelvic floor and deep abdominal wall muscles called TA (Transversus Abdominis) are and start the gentle healing process. We nail the most important exercise for postpartum recovery: the Connection Breath

 

Week 2:

This week we are trying to further build on week 1 where we not only find our TA muscle and pelvic floor but cement the sensations together to truly connect our deep core. The specialized moves are for you to learn how to activate those innermost muscles so pay attention. Some moves repeat and some new ones are introduced.

 

Week 3:

We introduce resistance bands and your core will be on fire. Please ensure

you have the resistance bands with you by then.

 

Week 4:

The focus of this week is to get you moving from off the ground and in various planes of motion. It's all about reminding and conditioning your body and slowly preparing it in a way that you feel confident to join a gym or Zumba® or train for a marathon after you complete the 6 weeks. So we work on core balance and the ability to hold the core connection while doing cardio moves.

 

Week 5:

We start with 5 fundamental movements of strength training and we dig deep to nail our posture this week. This is a crucial week of focus.

 

Week 6:

It's “challenge week”! It's a week you push your bodies a little more. It's time to pat yourself on the back whether you do 2 reps or 10 of each move. It's the last week and we are going all out.

What is included in the Mom.Bod.Strong Online Guide?

Private video demonstration

Lifetime access to 100+ exercises. Yes, you heard it right!

✅You will get access to detailed videos with instructions and demonstrations of every single exercise used in the 6-week workout plan.

 

✅It's like receiving private sessions from me to learn to perform the

right exercises the right way

 

✅ Once a week you will have an evaluation day where you can choose to record yourself and send me via WhatsApp for private feedback on your progress

Bonus Posture correction videos 

We also start to apply our learnings to real life and start working on the right posture techniques which play a huge role in strengthening from the inside. Posture correction detailed demo videos too will be provided.

 

✅ How to sit correctly

✅ How to stand correctly

✅ How to do household chores with proper posture

✅How to get in and out of bed correctly

✅ How to carry your body with the right posture

General Nutrition guidelines by consultant Nutritionist

 

To help you heal in early postpartum we collaborated with a nutritionist to come up with:

✅ General Postpartum nutrition guidelines for energy and healing 

✅ Sample one day diet plan 

✅ 3 energy-boosting quick snack recipes 

As every body and fitness goal is different we cannot provide a customized plan. Please feel free to consult a nutritionist of your choice for your specific goals

Education materials

Knowledge is power. Not only does this guide is a workout plan but it's a learning guide to help you understand your postpartum body and take control of your healing. 

You will receive detailed education material on:

✅ What is Diastasis Recti?
Detailed video demo on How to Check Diastasis Recti/ ab separation 

✅ Understanding various other Postpartum body issues 

✅What is a Pelvic floor?

✅ Detailed understanding of the Connection Breath technique with video demos 

✅ Understanding the science of fat loss

Self-care tips

Each week will have rest days in between with carefully thought out self-care tips on those days to help you with some self-love 

As a mom myself I do know how important it is to take even 15 mins for yourself or get a head champi from a dear one 

Trust me! Every small me-time helps ❤️

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Actual value of the Mom.Bod.Strong Online Guide

✅The Mom.Bod.Strong 6 week all-inclusive workout plan (worth INR 15,000)

 

✅Exercise videos of 100+ postnatal specialized exercises  (worth INR 25,000)

✅20 effective self-care tips to support your postpartum mental health (worth  INR 5,000)

✅Free nutrition guidelines and recipes for new moms (worth INR 5,000)

✅Bonus videos of posture correction techniques for relieving aches and pains after childbirth (worth INR 10,000)

 

✅Educational material and guided video to self-evaluate Diastasis Recti, pelvic floor, connection breath technique

(worth INR 15,000)

✅WhatsApp feedback support from Sucheta Pal & Team (priceless ❤️)

The entire guide is valued at: 

INR 74,999/- 

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Is available for INR 9,999/-

Access to the next 6-week guide begins on 1st October.

Join the waitlist at an early-bird price

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INR

4,999/-

What women have to say:

Mom.Bod.Strong is something which I do recommend to moms of all ages to have a clear understanding of their postpartum body changes and learn how to rehabilitate and strengthen their deep abdominal muscles and pelvic floor (after childbirth) to progressively ease back into their favorite fitness Regime. MomBod Strong is a wonderful online postnatal rehab program in the country created by celebrity fitness trainer and postpartum health coach Sucheta Pal!

Sucheta Pal has made it easy, accessible, and affordable for new 

moms or those with 20-year-olds...to become a #fitmom

Erum Saeed | Founder - Moms Of India

What women have to say:

I needed the right direction to re-start my fitness journey.

With the help of the program, I was able to understand the changes happening to the body and how to overcome those changes and focus on strengthening the body to prepare for high intensity workouts. The most helpful parts of the program were the right breathing technique to engage core and focusing on doing right and controlled movements. I gained more strength and confidence to start working out. Also, raised more awareness towards my body. As a side result, I also lost some weight which is difficult for me as I am still nursing my baby. It is a foundation course for your body to recover and gain strength postpartum. Very knowledgeable program to understand basics of changes happened during pregnancy and delivery. A must for all new moms.

Jaya Sharma | Software Engineer, dancer at heart & a mom to a 9 month old baby girl

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What women have to say:

My body was extremely stiff and zero in energy levelsI as a new mpm. 

Now I can complete an entire session of 40 min workout instead of 10 min before the program. The connectivity and constant guidance with Sucheta Pal was most helpful. Always felt motivated to exercise because of that.

I also had a peculiar pain around hip region when lying straight on back. The pain has disappeared and the tummy bulge has gone down too relatively. It's a no brainer!!! Mom.Bod.Strong program is the way to go about after delivery. It is very well designed, all the workouts all the techniques are very elaborate and effective. And last but not the least the creator of this program the zumba queen also would like to call her as "mombodstrong angel" is really helping out women out there to gain their confidence back.

Shweta Urian | Pharmacist, dance enthusiast and C sec momma to a 9.5 month old girl

What women have to say:

After childbirth I was getting tired easily and even facing urinary incontinence.

Within months of the Mom.Bod.Strong program I was adding connection breath technique in exercise, I could feel now that my core was getting stronger day by day. Now I could carry my 9 kg baby easily. And saw significant improvement in urinary leakage. Now I am feeling energetic and strong. Even getting complements that...I am not like other moms who are so low in energy after delivery.

Avani Patel | Engineer, travel lover and mom to a 9 month old

Equipment List

Week 1 and 2 are no equipment weeks so this gives you enough time to procure these.

 

1. Pair of dumbells

Please go for a pair of 3kg or 4kg if you have not to weight trained before.

This is the recommended brand I use:
Click here for Dumbells

 

2. Resistance Bands

A pack of resistance bands and these are besties for #momlife;) I absolutely love these from Fegsy:

Click here for Resistance Bands

 

3. A sturdy chair (not on wheels)

 

4. A small thick cushion

 

5. Yoga mat

 

And would recommend wearing socks when you do moves that require you to slide your feet on the yoga mat but not otherwise.

ABOUT SUCHETA:

Sucheta Pal is an engineer turned Ambassador & Education Specialist for Zumba®️ in India and also the recipient of the President's Award - "First Lady" for her work for Women Wellness in India. As a women influencer and new mom, she is passionate about empowering women through fitness post-pregnancy and is the Founder of the postnatal program Mom.Bod.Strong.
 

Sucheta has taught across 17 countries worldwide since 2010 and has trained over 7000+ trainers to date. She has also been a celebrity fitness coach for Gauri Khan, Bipasha Basu, Yami Gautam and a featured fitness expert on TV networks Zoom, NDTV Good Times, Channel V, and TLC

To read more about Sucheta Pal, click here!

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