This is the postpartum reality in Indian households😪

📌 BEGINNER POSTPARTUM REBUILD PLAN 3 days/week — 20 mins: • Glute bridge – 3×12 • Sit-to-stand – 3×10 • Wall push-ups – 3×10 • Bird-dog – 3×8/side Protein: aim ~1.0–1.2g/kg (paneer, curd, dal, whey, eggs) Calcium + Vit-D: milk/paneer + 10–15 min sunlight Goal: muscle rebuild → less back pain, more strength + stamina