The Gap Nobody Talks About
Your doctor says "stay active." Nobody tells you what that actually means.
When you're trying to conceive, the advice you get is generic at best.
Eat well. Reduce stress. Take your folic acid.
Nobody talks about the pelvic floor that needs to be strong enough to carry a pregnancy.
Nobody talks about the deep core that determines how your body holds up across nine months.
Nobody talks about the breathing mechanics that make labour manageable — or the strength that makes postpartum recovery faster.
By the time most women start thinking about their body, they're already pregnant.
The foundation work is already behind them.
BACK2BASICS exists for the woman who wants to do the work before the pregnancy begins.
So when the time comes — her body is ready.
Why Strength-First, Not Just Yoga?
Yoga and walking aren't enough
They maintain baseline fitness but don't build the pelvic floor strength, core stability, or load tolerance that a pregnancy demands from your body.
Your core is a pressure system
The deep core and pelvic floor need to work together before load increases. Build this foundation now — or your body will compensate in ways that show up as pain and instability later.
Strength is what pregnancy needs
Carrying a growing baby, managing postural changes, enduring labour — these are physical demands. Strength training is the only thing that prepares you for them directly.
The Coach Behind the Programme
She didn't wait until she was pregnant to prepare. Then she built the programme she wished had existed.
Decade+ coaching experience · 5000+ members coached · NSRCEL | IIM-B incubated
Nikita spent years mastering human movement and high-performance training. When she and Nitheesh decided to start a family, she didn't stop training — she got intentional about it.
She built her pelvic floor foundation, her deep core strength, and her breathing mechanics before her pregnancy began. She trained through all three trimesters, adapting her programme to each stage. In 2025, she delivered vaginally without an epidural — a testament not to luck, but to preparation.
At 2.5 months postpartum, she returned to her own system and rebuilt her baseline of strength using the same foundations she now teaches.
What she realised through her own journey — and through working with women preparing to conceive — is that the preconception window is the most powerful and most ignored opportunity in women's health. The women who build their foundation before pregnancy begins don't just have easier pregnancies. They have faster recoveries and a physical identity they never lost.
She turned that realisation into a clear, repeatable programme. So other women don't have to figure it out as they go.
"The strongest pregnancies are built before conception. That's where I start."
— Nikita Yadav Ballal, Strength Coach & Co-Founder, BACK2BASICS
THE PRECONCEPTION STRENGTH PROGRAMME
12 weeks. One goal. A body that's ready.
A structured strength programme for women preparing to conceive — building the pelvic floor foundation, core stability, and full-body strength that makes pregnancy safer and recovery faster.
Two ways to work with Nikita:
PLAN A — LIVE 1:1 | ₹75,000 | 12 Weeks
Preconception Strength — Live 1:1
Direct access to Nikita. Every step built around you.
For women who want Nikita coaching them directly — programming adapted in real time to their cycle, their history, and their body's response week by week.
- Weekly 1:1 video coaching sessions with Nikita
- Programme built around your cycle, fitness history, and conception timeline
- Pelvic floor and deep core foundation from week one
- Safe progressive strength loading throughout
- Breathing mechanics and posture work
- Cycle-aware programming — training adapted to where you are each week
- WhatsApp access to Nikita (weekday response within 24 hrs)
- Seamless transition plan into prenatal coaching when you conceive
- Lifetime access to all content
PLAN B — SELF-PACED | ₹25,000 | 12 Weeks
Preconception Strength — Self-Paced
The full programme. On your schedule.
For self-motivated women who want a structured, progressive preconception programme without fixed session times. You get Nikita's programming, her methodology, and async check-ins to keep you on track.
- Full 12-week video programme with weekly progressions
- Pelvic floor and deep core foundation built into phase one
- Safe strength progressions appropriate for the preconception phase
- Written guides for each phase with education modules
- Breathing and posture protocols
- Weekly async form check — submit one video, receive Nikita's written feedback
- Transition plan into prenatal coaching when you conceive
- Lifetime access to all content
Pricing discussed on your free call — matched to the right path. Instalment options available on request.
This Programme Is For You If...
- You are trying to conceive and want to prepare your body properly before pregnancy begins
- You've been told to "stay active" but have no idea what that actually means for your pelvic floor and core
- You are navigating fertility challenges and want to support your body through movement and strength — naturally
- You're an NRI professional woman who wants to be physically ready before starting a family
- You know pregnancy is coming in the next 6–12 months and don't want to start from zero
- You've done yoga or walking but sense your body needs something more structured and progressive
THIS PROGRAMME IS NOT FOR YOU IF:
- You are already pregnant (we have a separate programme for that — speak to Nikita directly)
- You are looking for a quick fix or aesthetic transformation only
- You want a generic fitness plan that doesn't account for your cycle and reproductive health
We Don't Offer Refunds.
We Offer Results.
If you show up and do the work but don’t experience measurable reconnection and strength improvements, Nikita will continue to work with you at no additional cost for a defined period. This is not about a quick fix; it is about building a foundation that lasts for life.
Frequently asked questions
PRENATAL CLIENT
“Staying active during pregnancy gave my body the strength, stamina and resilience needed for childbirth. My delivery was 3.5 hours. The breathing exercises I practised during training were the exact tool that got me through it.”
Sathya
Prenatal Strength Program
Trained through all three trimesters with a structured routine of strength, yoga and daily walks. Delivered in 3.5 hours. Midwives endorsed her training throughout.
The Mothers Who Found Their Strength Again
Real experiences from professional women navigating the Motherhood Continuum.
POSTPARTUM CLIENT
“I don’t know if it’s too early to say, but I can definitely see a difference while carrying my son — not much pain while lifting him and I could carry him around for a bit longer than before.”
Aishwarya
Postpartum Foundation Program
Noticed reduced pain while lifting and carrying her baby within the first weeks of the program. Also reported significantly less fatigue compared to the previous week.