Well Mom Fitness and Wellness

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Well Mom Fitness and Wellness Pre & Postnatal fitness coach based in Lisbon. Online & in-person | Specialist in diastasis recti & C-section recovery.

Helping mums strengthen their core, flatten the mom pooch & feel like themselves again after vaginal birth or a C-section.

10/09/2026

Your rib flare is sabotaging your postpartum belly and nobody told you đŸ˜­đŸ‘‡đŸŒ

Okay so this one stopped me in my tracks when I first learned it.

You know that feeling when your belly just won’t flatten no matter what you do? You’re eating well. You’re moving your body. Your diastasis recti is healing. But something still feels off and your mom pooch is just
 still there.

For so many of the mums I work with and honestly for me too after my C-sections the missing piece was rib flare.

Here’s what’s happening.

When your ribs flare outward which happens to almost every woman during pregnancy because your baby literally pushes everything up and out your diaphragm can’t sit properly. Your deep core can’t engage properly. And your postpartum belly stays stuck in that pushed-forward position no matter how many exercises you do.

It’s not your fault. It’s your ribcage.

And this right here child’s pose with a foam roller pressed between your belly and your quads is one of the most eeffective ways to start correcting it. It gently coaxes your ribs back down. Teaches your diaphragm to breathe properly again. And when your diaphragm works your deep core works. And when your deep core works your mom pooch finally starts to respond.

I’ve been using this with my C-section and diastasis recti clients for years. The shift it creates is subtle but the results are anything but.

Comment RECONNECT below and I’ll DM you my free Postpartum Reconnect Blueprint the exact starting point I give every mum who’s doing everything right but still not seeing her belly change đŸ‘‡đŸŒ

09/09/2026

When you’re on a foam roller, you lose your base of stability. Your body has no choice but to find pressure management on its own which means your diaphragm, deep core, and pelvic floor have to actually talk to each other instead of your re**us abdominis (the six-pack muscle) doing all the bracing and pushing your mom pooch forward.

That’s 360 breathing in action. Air isn’t just going into your chest it’s expanding your ribs sideways and back, dropping pressure down evenly through your whole core canister instead of shoving it forward into your belly.

Most of us were never taught this after birth. We were taught to suck in and brace. But bracing without breath is exactly what keeps that doming, that pooch, that “why won’t this go away” feeling stuck.

So if your core work isn’t changing your mom pooch, it might not be a strength problem. It might be a pressure problem.

Try this move, breathe INTO your ribs on the way down, exhale long on the way up, and watch what your belly does 👇

08/09/2026

I used to think my mom pooch was just
 permanent.

Two years postpartum and I was still bracing my stomach before I picked my kid up. Still avoiding fitted shirts. Still doing crunches that made it worse, not better because nobody ever taught me the difference between an ab exercise and an ab exercise done under the right pressure system.

Then I started doing something that looked ridiculous. Side planks and blowing up a balloon like I was back at a kid’s birthday party.

Here’s what’s actually happening:

🎈 Blowing up the balloon in a side plank forces a long, controlled exhale which teaches your body to manage intra-abdominal pressure instead of just bearing down and pushing your organs into that pooch. That controlled exhale is literally loading your deep abs the way a weighted exercise would.

I did these for 2 mins daily for 2 weeks. And what happened to my mom pooch surprised even me.

If your core work has felt like it’s going nowhere, it’s probably not effort you’re missing it’s the pressure system underneath it.

That’s exactly what I walk you through, day by day, in my free Reconnect Reset. Comment RECONNECT below and I’ll send it straight to your DMs 👇

Comment RECONNECT and I’ll send you the free 3-day postpartum reconnect blueprint to start closing your own gap no crunches required.

08/09/2026

I did child’s pose with a Pilates ball for 2 mins daily and this happened to my diastasis recti đŸ‘‡đŸŒ

Can I be honest with you about something?

When I first heard that child’s pose could help heal diastasis recti I actually laughed. Like
 resting is going to fix my gap? Come on.

But then someone explained what’s actually happening in this position and my whole understanding of postpartum recovery changed.

Here’s the thing about diastasis recti that nobody talks about đŸ‘‡đŸŒ

It’s not just a gap that needs to be closed with more exercise. It’s a pressure problem. And most of us without even realising it are sending ALL of that pressure forward. Straight into the gap. Every single day.

When you sit at your desk. When you pick up your baby. When you suck your tummy in trying to look smaller. All that pressure going forward. Into the one place that needs protecting the most.
Child’s pose with the Pilates ball changes the direction of that pressure completely.

When you breathe in this position really breathe, into your back and your sides your ribcage expands backwards. Your diaphragm drops down. Your pelvic floor gently responds. And instead of pressure shooting forward into your diastasis recti it moves into your back body instead.

Away from the gap. Away from the damage.

And that’s when healing actually starts to happen.

Two minutes. On the floor. Breathing into your back. That’s it.

I do this with every single mum I work with whether she’s newly postpartum or years down the line still wondering why her diastasis won’t close. And the shift it ccreates is always the same.

Relief. Like her body finally stopped fighting itself.

Comment RECONNECT below and I’ll DM you my free Postpartum Reconnect Blueprint this move is one of the first things inside đŸ‘‡đŸŒ

18/08/2026

Advance Pilates exercise routine to flatten your mom pooch !

So here’s something I wish someone had told me earlier in my postpartum journey.

There’s a sequence to this.

You can’t just jump into advanced core work after having a baby and expect results. Trust me I tried. My clients tried. We all tried. And our mom pouches just sat there completely unbothered.

Because here’s what nobody explains đŸ‘‡đŸŒ

Deep inside your core underneath everything there’s a muscle called your TVA. Your transverse abdominis. Think of it like a corset that wraps all the way around your waist from the inside. It’s the muscle that holds everything in. The one that gives you that flat supported feeling when it’s actually working.

Pregnancy switches it off.

Not weakens it. Switches it OFF. And until you learn how to manage the pressure inside your core the breath, the bracing, the way you move that muscle stays offline no matter how hard you train.

That’s why crunches don’t work postpartum. That’s why your diastasis recti won’t close. That’s why your C-section belly stays stuck. You’re trying to strengthen a muscle that isn’t even switched on yet.

But when you get the pressure right when your diaphragm drops, your pelvic floor responds, and your TVA finally fires everything changes.

That’s when you’re ready for moves like these.

Three Pilates ball exercises that take everything your body has learned about pressure management and push it to the next level. You’ll feel it in places you’ve never felt an exercise before. Deep. Internal. Like your core is finally waking up from a very long sleep.

This is advanced work. But your body is ready for it once the foundations are in place.

Comment RECONNECT below and I’ll DM you my free Postpartum Reconnect Blueprint the exact foundation work you need before you get here đŸ‘‡đŸŒ

18/08/2026

I taped my c section scar for 7 days. Here’s what happened to my overhang đŸ‘‡đŸŒ

I know what you’re thinking. Tape? Really?

But your scar can’t heal and reconnect when it has zero support. Every sneeze, every baby pickup you’re pulling that scar without even knowing it.

Kinesiotaping gives your c section scar the support it needs to actually start healing. Add the right deep core moves and this is where postpartum recovery actually begins.

Want my full free routine that works alongside this? Drop RECONNECT in the comments and I’ll send it to you right now đŸ‘‡đŸŒ

17/08/2026

Then I started doing something that looked ridiculous. Hands and knees, squeezing a Pilates ball, hovering in a bear pose, and blowing up a balloon like I was back at a kid’s birthday party.

Here’s what’s actually happening:

🎈 Blowing up the balloon in bear hover forces a long, controlled exhale which teaches your body to manage intra-abdominal pressure instead of just bearing down and pushing your organs into that pooch. That controlled exhale is literally loading your deep abs the way a weighted exercise would.

🏀 Squeezing the ball between your hands activates irradiation it recruits your adductors and lower abs to fire together, which is exactly the co-contraction your core needs to actually close a gap, not just look “engaged” for the camera.

I did this daily for 2 weeks. And what happened to my mom pooch surprised even me.

If your core work has felt like it’s going nowhere, it’s probably not effort you’re missing it’s the pressure system underneath it.

That’s exactly what I walk you through, day by day, in my free Reconnect Reset. Comment RECONNECT below and I’ll send it straight to your DMs 👇

Comment RECONNECT and I’ll send you the free 3-day reset to start closing your own gap no crunches required.

17/08/2026

I had 2 C-sections. And this is the most important thing I did for my scar. đŸ˜­đŸ‘‡đŸŒ

That little pouch that sits right above your C-section scar. The one that doesn’t move no matter how much you exercise. The one you hide in every photo. The one nobody warns you about before surgery.

That’s not fat. That’s not something you’re stuck with forever. That’s stuck scar tissue and it can be released and tour mom pooch can flatten..

Here’s what I wish someone had told me after both my C-sections đŸ‘‡đŸŒ

Your scar goes through seven layers of tissue. When those layers heal stuck together they pull everything downward creating that shelf, that tight dragging feeling and that disconnected core that just won’t switch back on.

C-section scar massage changes that.

Just 2 minutes a day of gentle massage directly on and around your C-section scar starts to break down those adhesions. It gets the stuck layers moving again. Improves circulation to tissue that’s been essentially switched off since surgery. And slowly with consistency that shelf starts to soften and release.

I’ve done this myself. I do this with my clients. And I’ve seen it work on scars that are years and years old.

But here’s the thing massage alone isn’t the complete picture. You need the right deep core exercises working alongside it to fully reconnect everything and get your belly responding again.

That combination? That’s where the real change happens.

Comment RECONNECT below and I’ll DM you my free Postpartum Reconnect Blueprint the exact starting point I give every C-section mum who wants to finally feel at home in her body again đŸ‘‡đŸŒ

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