Fitandwellmichelle

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Fitandwellmichelle Fitandwellmichelle is a women's fitness & nutrition + pre/postnatal coach.

I share effective workouts and nutrition advice to help women build confidence and gain strength in motherhood.

10/15/2026

The exact core exercises im doing 7 weeks after my 3rd c-section as a prenatal and postnatal fitness specialist.

These movements will improve functionality for everyday motherhood moments, work on scar mobilization, minimize aches and pains, and begin to reconnect your core especially in the cross body sling that was disrupted during delivery.

I created other reels on what movements I did for weeks 2-6 post surgery. Check my page to find those too. I recommend starting those before doing these if you haven’t moved much yet (since they’re progressive).

Make sure you save this for later and try it out yourself. Aim for 45 seconds of each movement 1-2x through.

Core ball squeeze single leg lift
Adductor squeeze double knee lift
Cross body press
Lean backs with squeeze
Side plank on knees + press
Ball rolls
Pillow lay

More c-section recovery tips coming soon. Follow along on my c-section recovery journey. 💕

Comment “C-SECTION” to follow my exact program.

Garmin Garmin Fitness & Wellness Amazon

10/13/2026

Seven weeks post my third C-section and I’m giving you the deets on my updates.

From how my scar is feeling, to movement strategies, to reality of postpartum, this has been quite a journey and I love sharing it with you 💕

If you’ve recently had a C-section, keep your head up and keep gently moving, it does get better.

Follow along to do this postpartum journey together 🙌🏻

10/12/2026

What to do when your low back HATES you when you’re cleared after a C-section. I hear this all of the time: “my low back is ACHING after I started lifting weights (or my baby!), whyyy?”

Here’s the thing:
- you didn’t start to rebuild your core enough
- your posture throughout the day is poor
- you lifted too heavy to start out
Or a combo of the three.

Not sure where to begin? Follow me because I have posture, core exercises, and braving techniques I just posted and more to come during my postpartum journey.

Save this as a reminder to check all three things when your back hurts and share to encourage others 💕

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10/12/2026

What to do when your low back HATES you when you’re cleared after a C-section. I hear this all of the time: “my low back is ACHING after I started lifting weights (or my baby!), whyyy?”

Here’s the thing:
- you didn’t start to rebuild your core enough
- your posture throughout the day is poor
- you lifted too heavy to start out
Or a combo of the three.

Not sure where to begin? Follow me because I have posture, core exercises, and braving techniques I just posted and more to come during my postpartum journey.

Save this as a reminder to check all three things when your back hurts and share to encourage others 💕

10/11/2026

Easiest snack to make after a C-Section to promote healing and rebuilding the tissue around your incision.

We’re combining collagen with low-sugar carbs and fiber. It’s simple, but effective!

Legion French Vanilla Collagen (code “FitAndWell”)
ALDI USA almond milk
1tbsp chia seeds
Low sugar cereal (I use Crispy Oats from ALDI USA)
Banana

You can’t beat it 😜

10/10/2026

Yes it’s is possible to work your core after a C-Section! This helps rebuild functioning and strength. Here are the exact core exercises I’m doing 6 weeks after my third c-Secrion as a prenatal and postpartum trainer.

Note: i can do these at week 6 because I’ve been gentle core mobility and movements progressively since week 2. I documented these in my recent past Reels so check them out too.

For this week, grab a core ball, sports ball or small pillow.

Kneeling side plank + adductor squeeze
Kneeling side plank thread the needle
Back lying dead bug press
Bird dog press
Table top hovers

Try these for 10 reps 2x through

Save this and follow along for more of my C-Section recovery journey 💕

10/07/2026

What lower body exercises you should do at 6 weeks post C-Section to heal faster. You were just cleared by your doctor to lift weights and exercise, but you don’t know what to do. You found me and now you’re more confident than ever.

Here’s exactly the exercises I’m doing at six weeks post my third C-section as a Pre and Postnatal personal trainer.

I’m starting with double leg movements or static exercises with weights that are lighter than my normal so I can build myself up and make sure that I’m nice and stable.
⚠️The only reason I can do these exercises at six weeks Post C-section is because I have been intentionally moving my body since week 2 post surgery. You can find exactly what I did on my IG page or my app.

Cleared at 6 weeks workout:
Deadlift
Squat
Static lunge
Glute bridge
Donkey kick
Fire Hydrant

8 reps each, 2x through.
My goal is not to lift super heavy, but to focus on form and listen to my body, especially around my core and incision. I’ll build myself up to heavier weight progressively, as long as I don’t see any negative symptoms like deep pain in my incision, or intense, low back pain, or any bleeding at all.

If you have low back pain, stay tuned for a REEL coming soon where I break this down for you.

follow along to see more of my C-section recovery journey, and we can do this together 💕

10/05/2026

The six week check up is disappointing if we’re going to be honest. I just got cleared from my OB today after my third C-section. My doctor told me absolutely nothing on how to continue scar healing, how to start exercise and build myself up, or what would be helpful for my pelvic floor and core.

I got my weight, blood pressure and heart rate checked.
I was asked questions on how I was feeling.
They checked in on my mental health.
How I expect to use contraception.
I got an external and internal examination.

And that was it.
I didn’t even get my core checked.

Now some doctors do a little more intensive exam. But this has been my experience with all three 6-week checkups I’ve had over the years.

It’s disappointing to be honest. You deserve better.

And this is EXACTLY WHY I’m sharing my postpartum journey after my 3rd c-section and why I created my postpartum programs.
To help women:
💕increase their chances of getting cleared
💕build up strength progressively
💕heal their scars (internal and external)
💕strengthen their core safely and effectively
💕function better in everyday motherhood activities

Comment “C-SECTION” below for access to my postpartum programs (that can be started as early as 2 weeks after birth!).

I’m here for you mama! You deserve it.

10/01/2026

Reducing the C-Section shelf and preventing it from getting worse.

As a Pre and Postnatal Fitness Specialist and 3rd time C-Section mom, here’s the truth: posture matters.

Yes a C-Section shelf is caused by a lot of factors like scaring, tightness in your incision site, excess body fat, and also deep core strength.

Today we’re going over the importance of better posture when you’re holding your baby. This will help turn on your deep core, reduce low back pain, and prevent the mom pooch (especially by your C-Section shelf) from added pressure and worsening.

Think of standing tall like you’re getting measured at the doctor. Imagine a straight line from your neck to your heels.
Lift with your pelvic floor and keep your hips facing forward rather than upward.
Become aware of bad posture throughout the day.

Save this for a reminder to check your posture.
💕Follow for more C-Section recovery tips as I go through this for my 3rd time.

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