Reform with Ruchi

Expert guidance for every Mom by Pelvic floor Therapist.

Once a postpartum, always a Postpartum!

Are you feeling overwhelmed by the maze of

WEIGHT LOSS programs out there?

Want to re-build your CORE & PELVIC FLOOR FITNESS?

Experience leaks during Jumping, Lifting or Sneezing?

Unable to find time or stay CONSISTENT with Workouts due to busy routines?

Lacking ENERGY to keep up with your child?

Not Sure where to START?

Start Here

Connect With Me On Instagram

Master your clinical skills with clear, effective pelvic floor strategies!

Join this Pelvic Floor Masterclass for a step-by-step approach to assessing and treating common pelvic floor dysfunctions with confidence.

Walk away with proven treatment strategies, ready-to-use exercises, lifetime access to recordings, and one month of mentorship to troubleshoot real patient cases.

Join me on March 16th! DM “Masterclass” to register.

#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #postpartumworkout #loosetummy #corestrengthening #postpartumexercises #reducebellyfat #diastasisrectii

Very grateful for February 🙏🏽
Back into action doing what I love the most.
#reformwithruchi #postpartumworkout #pelvicfloorexercises #pelvicfloortherapist #corestrengthening #urinaryincontinence #stopleaking

I hear the word “KEGEL” like a boomerang.
But the correct technique is often overlooked.
It is done in 3 phases and all are equally important
Squeeze
Lift
Relax (move women have difficulty doing this)

I will walk you step by step through many exercises and strategies to assess and treat Pelvic floor dysfunctions.

DM the word “MASTERCLASS” and i will send you more details.

#reformwithruchi #pelvicfloorexercises #pelvicfloortherapist #corestrengthening #postpartumworkout #urinaryincontinence

A no-nonsense training to treating Pelvic Floor Issues.

From the feedback I received after Pelvic Floor Deep Dive it’s clear you walked away with real knowledge, not just fluff—and I’m so glad 82 of you found it valuable.

Now, imagine if we took it even deeper. What if you had a clear, step-by-step framework to confidently assess and treat stress & urge incontinence, prolapse, diastasis recti, and dyspareunia?

That’s exactly what you’ll get in my Pelvic Floor Masterclass on March 11th—a practical, no-nonsense training designed to give you:

✅ A structured approach to pelvic floor assessments
✅ A clear understanding of what exercises actually work (and when!)
✅ Ready-to-use patient handouts, a bladder diary with interpretation, and a full evaluation form
✅ 1-month of messaging support so you can ask questions about real cases

Plus, you get lifetime access to the recording—so you can revisit it whenever you need.

DM the word “MASTER” @reformwithruchi to get more details.

My 92 year old patient who wore diapers for 30 years stopped leaking with this strategy! No kidding.

As soon as you get the urge to go to the bathroom
🛑 STOP wherever you are and do 10 heel raises then go to the bathroom.

It is a bladder training strategy that is completely associated with Neurobehavioral pathways.

Learn this and many other strategies to help your patients with incontinence in my
PELVIC FLOOR MASTERCLASS.

DM the word Masterclass and I will send you more details.
#reformwithruchi #bladderretraining #pelvicfloorexercises #urgeincontinence #stoptheleaks #postpartumworkout

It’s not about what you do for 1 hour workout, its about how you move for the rest of 23 hours.

#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #urinaryurgency #postpartumworkout #loosetummy #corestrengthening #postpartumexercises #reducebellyfat #diastasisrectii

FINAL CALL!! Don’t miss this exclusive FREE Pelvic Floor Training for clinicians.

DM the word “Pelvic floor” @reformwithruchi
OR
Click the link in Bio

Whether you have been practicing Pelvic Health or are a newbie you will walk away with action steps to implement right away for clinical outcomes.

Think🤔critically before following the “The TREND”
#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #urinaryurgency #postpartumworkout #loosetummy #corestrengthening #postpartumexercises #reducebellyfat #diastasisrectii

👩🏻‍⚕️Choose your provider wisely!!
My virtual coaching gives me the flexibility to know about my clients routines, habits, struggles, strengths and psychological status.

In clinic sessions i am bound by time, ask and assess only what insurance would approve and no accountability between sessions.

Postpartum recovery is not about what you do in that 20-30-60 minute workout sessions. Its about what you do and how you move during the rest 23 hours.

Please feel free to shoot me a message if you would like to know any details regarding my virtual coaching process.
#PostpartumCoreRecovery #StopMommyLeaks
#PostpartumPelvicHealth #PelvicFloorSupport #CoreRehabForMoms
#DiastasisRectiHealing #StrongMomCore #HealingAfterBaby #MommyTummySolutions #NoMorePeeLeaks #MomsWithDiastasisRecti #PostBabyCoreStrength #PelvicFloorForMoms #MomStrongPelvicFloor #TummyRepairJourney

Muscle intention for exercise matters.

Only 10 mins of Walking uphill, incline on a treadmill, brisk walking is more efficient than 1 hour of leisure walk.

#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #postpartumworkout #loosetummy #corestrengthening #postpartumexercises #reducebellyfat #diastasisrectii

Grateful for a longgggg January. Got to meet decades old friends and family. Soaked in the peace, fun and content.

Ready for February. Bring it on!!
#PostpartumCoreRecovery
#StopMommyLeaks
#PostpartumPelvicHealth
#PelvicFloorSupport
#CoreRehabForMoms
#DiastasisRectiHealing
#StrongMomCore
#HealingAfterBaby
#MommyTummySolutions
#NoMorePeeLeaks
#MomsWithDiastasisRecti
#PostBabyCoreStrength
#PelvicFloorForMoms
#MomStrongPelvicFloor
#TummyRepairJourney

💥Pelvic muscle tension release made easy!! 😉

The jaw muscles and the pelvic floor muscles are connected with each other in 5 different ways.

1. Embryological
2. Fascial
3. Parasympathetic
4. Stress
5. Singing, Humming and Moaning.

So anytime the pelvic floor muscles are tensed or tight the jaw muscles experience the same emotion. And vice versa.

True for relaxation as well.

TIGHT MUSCLES CAN BE WEAK AND WEAK MUSCLES CAN BE TIGHT!!!

So, if you are thinking I have pelvic floor weakness so they are not tight, that’s not the case.

Rub your jaw muscles and if they are tender your pelvic floor is TIGHT.

It can be done anytime during the day, for whatever time you can tolerate.

#postpartum #newmoms #pelvicfloortightness #pelvicfloorrelease #reformwithruchi #jawmassage

“I dread the weekends.” Do you??
I have plenty chores to catch up on, grocery shopping, play dates, birthday parties and entertain the kids full time.
I am super occupied and they are super bored. Imagine finding time for your own self to workout in the middle of this chaos 🤯🤯

So we have comeup with this little routine. We go for a walk in the neighborhood but
1. We jog down the slope
2. Walk backwards up the slope
3. Move our upper back excessively
4. Walk on the grass bare feet.

These adaptations help reduce the pressure on the pelvic floor, give lower body muscles a workout and sensory stimulation of the nervous system.

So you get your workout done while the kids think they are just having fun!!

Win-win for both 👋
#PostpartumCoreRecovery
#StopMommyLeaks
#PostpartumPelvicHealth
#PelvicFloorSupport
#CoreRehabForMoms
#DiastasisRectiHealing
#StrongMomCore
#HealingAfterBaby
#MommyTummySolutions
#NoMorePeeLeaks
#MomsWithDiastasisRecti
#PostBabyCoreStrength
#PelvicFloorForMoms
#MomStrongPelvicFloor
#TummyRepairJourney
#reformwithruchi

Spot reduction is a myth but if I can still give you ONLY ONE game changer exercise it would be this 👉🏽👉🏽

Skin Rolling: as the years pass by after delivering the baby the fascia underneath the skin keeps on getting tighter and tighter and hence it becomes difficult for the muscles underneath to contract efficiently.

Skin rolling helps mobilize a lot of tightness hence doing them before exercise is a great prep.

BIRD DOG: There are endless variation of this exercise but you need to get the basic right in order to see changes in your core.
Table top position: Hands and knees at 90 degrees
Engaging the core towards the ceiling making the lower back flat.
Sliding/lifting the leg while keeping the core tight and avoiding shifting of the hips to the supported side.

If you are able to achieve this correctly only then you lift the opposite arm.

For progressions you can add
Forward and backward shifting
Dumbbells in arms

2. Incline mountain climbers
if you are new to return to postpartum workout, I highly recommend starting in an inclined position rather than parallel to the ground. This reduces the compensation from the upper abs and gives the lower abs and opportunity to fire.
After you achieve stability in this position and are able to hold it without compensations of arching your back or firing your upper abs more than your lowers then you can start adding lower body movements of need to chest and then gradually adding transverse plane movements.
I always design and do my workouts inAMRAP (As many reps as possible style).
#DiastasisRectiRecovery#PostpartumAbs#PostpartumExercises#CoreRehab#MommyMakeoverFitness#DiastasisHealing#PostpartumWorkout#RebuildYourCore#HealingAfterBaby#FitMoms#reformwithruchi

Are you afraid of doing any moves after C-section?
I would be too!!
But you should practice these 3 moves from day 1 for better recovery of your C-Section incision.

1. Rib Cage Breathing
Redirecting breath back into your chest and reducing the belly breathing helps improve oxygen circulation which helps in healing.
It can be done at anytime for the day for unlimited reps. More the better.

2. Log Rolling
we are used to just sitting up from the bed but that increases the pressure in your lower back and abdominal muscles by more than 50%.
During C-Section your abdominal muscles were cut and they need to heal so it’s important to avoid any increase in abdominal pressure.
✅Always turn to your side and sit up for faster healing of the incision.

3. Heel Slides
You are a lucky Mom if you find time to just take shower in the initial days. Finding time for movement seems too far sighted. But when our body moves less blood pooling happens in the legs and the chances of clots post surgery is even higher.
So with just simple heel slides you help the blood and fluid to pump back to the heart. It helps the healing process. #c-sectionhealing#DiastasisRectiRecovery#PostpartumAbs#PostpartumExercises#CoreRehab#MommyMakeoverFitness#DiastasisHealing#PostpartumWorkout#RebuildYourCore#HealingAfterBaby#FitMoms

The jaw muscles and the pelvic floor muscles are connected with each other in 5 different ways.

1. Embryological
2. Fascial
3. Parasympathetic
4. Stress
5. Singing, Humming and Moaning.

So anytime the pelvic floor muscles are tensed or tight the jaw muscles experience the same emotion. And vice versa.

True for relaxation as well.

TECHNIQUE:

Massage with 2 fingers in small circles starting from the front of earlobe and move down along the jaw line. You can do both sides simultaneously.

Focus more on the areas that are more tender. Start gentle and adjust the pressure as needed.
#PostpartumCoreRecovery
#StopMommyLeaks
#PostpartumPelvicHealth
#PelvicFloorSupport
#CoreRehabForMoms
#DiastasisRectiHealing
#StrongMomCore
#HealingAfterBaby
#MommyTummySolutions
#NoMorePeeLeaks
#MomsWithDiastasisRecti
#PostBabyCoreStrength
#PelvicFloorForMoms
#MomStrongPelvicFloor
#TummyRepairJourney

Always choose CONSISTENCY over FREQUENCY for exercises especially after having a baby.

Life gets busier, crazier than ever so focus on habit building of exercising consistently rather than ALL OR NONE approach.

I know its easier said than done. To help you in this process I have posted short 10 min done for you workouts for effective results.

Hope you can make the best use of it.

Feel free to DM me with any questions. #reformwithruchi #postpartumworkout #PostpartumCoreRecovery
#StopMommyLeaks
#PostpartumPelvicHealth
#PelvicFloorSupport
#CoreRehabForMoms
#DiastasisRectiHealing
#StrongMomCore
#HealingAfterBaby
#MommyTummySolutions
#NoMorePeeLeaks
#MomsWithDiastasisRecti
#PostBabyCoreStrength
#PelvicFloorForMoms
#MomStrongPelvicFloor
#TummyRepairJourney

If you are a Mom, i would highly appreciate if you can take a second to answer this….
Do you feel the pressure of loosing baby weight because of all the FAT LOSS noise in the online space??

📌Save it for reference at a later time.

As I am getting into the grove of doing some form of movement/pelvic floor muscle relaxation/hydration I thought of kicking the GLUTES into action today.

Strong glutes will help you lift your infant, run after your toddler and keep up on with your kiddo without feeling the pressure in your pelvic floor.

Breathing in 90-90 position helps to relax your glutes throughout its length before you are going to fire it.

Curtsey Lunges and lunge Rotation both target the Squat and Rotation component which are crucial in treatment of Incontinence. So Mom if you have any form of incontinence or prolapse(heavy feeling) master these two exercises.

Also share it with a mom friend to help her out.

#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #postpartumworkout #loosetummy #corestrengthening #NoMorePeeLeaks#postpartumexercises #reducebellyfat #diastasisrectii

2 bottles? 4 bottles? 6 bottles? How much water does YOUR BODY NEED?

Everyones water intake depends on their own body weight and other factors like irritant intakes like caffeine, alcohol, soda etc

For example if you weigh 150lbs your ideal water intake is 75oz. If you have a cup of coffee ad 8 oz to 75oz so it would increase to 83 oz. If you had 2 cups then add 16oz to 75oz same for alcohol, soda, chocolate.

#reformwithruchi #postpartumworkout #pelvicfloorexercises #coreworkoutpostpartum #corestrengthening #

It might sound selfish BUT As time passes by I have realized I have to get something done for myself in the day to be a better Mom.

Maybe just a 10 min walk or breath work or short workout just a little something.

Don’t mistaken me of being a perfect Mom, I am just like you running around like a chicken without a head but now I have learned to find 10 mins a day and not feel guilty .

So today was a 10 min walk on a flat surface with wider steps and faster pace. I felt my quads and glutes at every push off.

#postpartumworkout #pelvicfloorexercises #reformwithruchi

📌Save this workout to refer later.
Short Effective 10 min workout for my Moms with chaotic routines AMRAP style

I am a big believer in doing 2 exercises with the correct technique and combination rather than doing 10 random exercises.

I club 2 exercises that focus similar muscle groups for an effective workout. I do them AMRAP (as many reps as possible style).

I set the timer for 10 mins and start with
12 reps of exercise no1 then 12 reps of exercise no 2
Followed by
10 reps of each
8 reps of each
And so on until the timer goes off

Here are 2 done for you exercises for day 1 workout
Bridging with progressions
Adductor squeezes

Save it to refer when you have quick 10 mins during the day and share it with a Mom friend.

Follow @reformwithruchi for more Short effective workouts
#pelvicfloorexercises #postpartumexercises

In my 13 years of experience working moms, athletes, and runners, have the toughest timeto bounce back—physically, emotionally, and mentally—after having a baby. And yes, I’m speaking from my struggles firsthand ! 🙋‍♀️

I get asked all the time, “When can I safely return to running, Pilates, or CrossFit?”

For my runner moms, I walk them through two simple but powerful tests to know if their body is ready to hit the pavement again—without risking injury or setbacks:

1. Jump in place with locked knees:
Can you jump comfortably with your knees straight, landing with your whole foot? No heaviness, no back pain, no discomfort in the pelvic area? Your feet need to absorb the shock properly to protect your pelvic floor.

2. One-leg hinge squat:
Standing on one leg, can you hinge at the hips and squat, all while keeping your knee and pelvis stable? This move tests your control, strength, and balance—key for any runner!

Whether you’re 6 months or 6 years postpartum, these tests will help you know when it’s time to lace up your running shoes again—safely and with confidence.

#returntorunning #runningafterbaby #runningwithoutleaking #PostpartumCoreRecovery
#StopMommyLeaks
#PostpartumPelvicHealth
#PelvicFloorSupport
#CoreRehabForMoms
#DiastasisRectiHealing
#StrongMomCore
#HealingAfterBaby
#MommyTummySolutions
#NoMorePeeLeaks
#MomsWithDiastasisRecti
#PostBabyCoreStrength
#PelvicFloorForMoms
#MomStrongPelvicFloor

‼️Stretch it before you strengthen it!!

You must be thinking that during pregnancy the muscles strech out anyways then why do we want to stretch it more.

TRUE BUT

Any muscle that lengthens beyond its original length for adaptation (like in the case of pregnancy) they become tight.

When they get tight they can become weak..

TIGHT MUSCLES CAN BE WEAK & WEAK MUSCLES CAN BE TIGHT

🤯 CONFUSED

I would say just trust me and let me hold your hand to help you reach the other side of the transformation!!

No matter when you had your baby (6 wks,6 months, 6years) if you are just starting to exercise or planning to do so..

START WITH FOAM ROLLING THESE MUSCLES

1. The mid back
2. The Glutes
3. The hipflexor/groin muscles

Atleast 3x week 2 mins each each side.

And follow @reformwithruchi for the next steps in your transformation.

#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #postpartumworkout #loosetummy #corestrengthening #postpartumexercises #reducebellyfat #diastasisrectii

September Recap!!
#pelvicfloortherapy #reformwithruchi #coreworkoutmoms #pelvicfloortherapist #urineleakagetreatment #postpartumworkout #loosetummy #corestrengthening #postpartumexercises #reducebellyfat #diastasisrectii

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Follow @reformwithruchi

Action is the Antidote.

I’ve been there, feeling the weight of motherhood’s unique challenges firsthand.

I understand the struggle and commitment it takes to regain your strength, fitness, and function
in these post-baby bodies.

I will be in the Trenches with you as you take action and undergo your own Reformation.

Let’s work together towards achieving your GOALS.

Not sure how I can help you??

Book a no obligation Discovery Call

Get on the waitlist for Group Coaching Program

Hi, I'm Ruchi

(and I know your struggles first hand)

Over the past 12 years, I've helped 300+ of Mom's re-build their core and pelvic floor fitness, reverse incontinence, overcome prolapse symptoms and walked them throughout their Postpartum Recoveries.

But it was after the arrival of my 2nd born that my Personal and Professional paths intersected profoundly.

I will not lie....having 2 under TWO kids was the most challenging phase of my life physically and mentally.

My personal experience has Enriched my Education and Expertise.

And now, I am determined to educate and empower One Mom at a time to Reform despite crazy routines and feel sexy inside out!

Learn More about Ruchi

Kind words from Mom's

Julie Says

“I am a first time mom and had reached out 5 weeks postpartum. I wasn’t sure how Ruchi could help, since I didn’t have any issues, but I had heard that pelvic floor plays an important role in postpartum recovery. And after working with Ruchi for 2 weeks I feel that my core and pelvic floor are both in good shape to continue working out and living my life. Even though I didn’t have any acute issues, Ruchi helped me learn so much about my body and what types of exercises to do to help strengthen my core and pelvic floor and make my recovery easier."