Postpartum Posture and Core Strength: A FIT4MOM Coach Shares Her Go-To Moves
FIT4MOM x Christina Maril x Kellie Fell
Sometimes the most meaningful journeys begin by accident. For Kellie Fell - FIT4MOM Pro Team member, franchisee, and the heart behind FIT4MOM Westside in Los Angeles - it all started with a postpartum park visit, a raffle ticket, and a free month of classes.
Today, Kellie is mom to Holden (11) and Lillie (7), wife to Josh, and dog mom to Bear, their lovable labradoodle. What began as a single workout quickly grew into a lifelong commitment to building community, empowering moms, and helping women feel strong, supported, and connected through every stage of motherhood.
From a Blur of Early Motherhood to Lifelong Community
Like much of early postpartum life, Kellie’s introduction to FIT4MOM happened in what she lovingly describes as “a bit of a blur.” Newly postpartum at a park, she stumbled upon a group workout, entered a raffle, and won a free month of classes. That free month turned into years.
Even after her youngest started preschool, Kellie kept coming back, not just for the workouts, but for the connections. The community she found became a constant, grounding presence through the changing seasons of motherhood.
Why Kellie Loves Being a FIT4MOM Instructor
At the heart of Kellie’s coaching is one thing: bringing moms together.
She’s passionate about creating spaces where moms can step out of the isolation that often comes with motherhood and into a real, supportive community. Through movement (and a lot of fun), Kellie helps moms reconnect with their strength, sometimes even discovering they’re capable of more than they ever imagined.
“There’s nothing better than watching a mom feel empowered in her body again,” she shares. “Seeing them reach or surpass their goals is incredibly rewarding.”
What FIT4MOM Means to Kellie
Kellie loves that FIT4MOM is truly for moms of all ages and stages. Whether a mom is brand new to fitness or returning after years away, she’s welcomed, encouraged, and celebrated.
“Being a mom is HARD,” Kellie says. “If we can bring a smile, some relatability, and a place where moms feel seen and supported, that fills my cup just as much as it fills theirs.”
Kellie’s Go-To Moves for Better Posture
Posture is a frequent request in Kellie’s Body Well sessions. From desk work to breastfeeding and everything in between, moms often need a posture reset.
These are some of Kellie’s favorite exercises to support strong, balanced posture:
Back Extensions (I–Y–T)
Lie face down on a mat with your forehead lightly resting on the ground.
Draw your core in gently to support your spine.
Lift your arms off the mat in three positions: straight out in front (I), at a diagonal (Y), and straight out to the sides (T). Keep your neck long and gaze down.
Lift only as high as you can without crunching your lower back.
How it helps: These small, controlled lifts strengthen the muscles along the spine and upper back, counteracting rounded shoulders and supporting better spinal alignment.
Pelvic Tilts into Bridges + Chest Press
Lie on your back with knees bent and feet planted.
Start with a pelvic tilt, gently pressing your lower back into the mat.
From there, lift into a bridge, squeezing the glutes and engaging the core.
Add a chest press with dumbbells or resistance bands while holding the bridge, keeping ribs knit together.
How it helps: This combination activates the deep core while strengthening the glutes, hamstrings, and lower back, which are key muscles for posture, especially after long periods of sitting or carrying kids.
Bird Dogs
Begin on your hands and knees with a neutral spine.
Extend one arm forward and the opposite leg back, keeping hips and shoulders square to the floor.
Pause briefly, then switch sides, focusing on slow, controlled movement.
How it helps: Bird dogs train balance and spinal stability while firing the deep core muscles that support everyday movements like lifting, reaching, and carrying.
Dead Bugs
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Press your lower back gently into the mat.
Slowly lower one arm and the opposite leg toward the floor, then return to the center and switch sides.
How it helps: Dead bugs improve core control and coordination while stabilizing your spine during movement. This is essential for protecting your back.
High Knees Forward / Butt Kickers Back
Walk or jog forward with high knees, focusing on lifting from the lower core rather than leaning back.
On the return, walk or jog backward with butt kickers, keeping the chest tall and core engaged.
How it helps: These dynamic movements activate the lower core and reinforce upright posture during cardio, helping you stay strong and aligned while moving.
Side Planks
Lie on your side with your elbow under your shoulder and your legs stacked or staggered.
Lift hips off the mat, creating a straight line from head to heels.
Hold while breathing steadily, then switch to the other side.
How it helps: Side planks build lateral core strength, which supports balance and helps prevent common postural imbalances.
Mountain Climbers
Start in a high plank with shoulders stacked over your wrists.
Drive one knee at a time toward the chest while keeping hips level and core tight.
Move slowly for strength or faster for cardio.
How it helps: Mountain climbers engage the deep core along with the glutes and hamstrings, reinforcing full-body strength and posture under movement.
Why These Moves Matter
Kellie loves teaching moms why these movements work, not just how to do them.
She focuses on helping moms understand the body as a connected system, especially the core as a 360-degree muscle group. Strengthening all sides of the core can improve posture, reduce imbalances, and support everyday movement.
“I love to nerd out with the moms in class,” Kellie laughs. “When they understand how their bodies work, it just clicks! And that knowledge is empowering.”
Building Strong Moms, Inside and Out
Kellie Fell embodies what FIT4MOM is all about: community, education, empowerment, and joy. Through her leadership at FIT4MOM Westside and her work on the PRO Team, she continues to help moms stand taller physically and emotionally one class at a time.
We’re so grateful to have Kellie as part of the FIT4MOM family.
Want to Try It for Yourself?
FIT4MOM offers classes for every stage of motherhood, led by instructors who truly get it—because they’ve been there. If you’re curious about how good movement can feel when it’s built for your body and your life, we’d love to meet you.
Find your local FIT4MOM village and get moving with us.
We’ll bring the workout. You bring your beautiful, messy, real mom self.
KEEP MOVING WITH US!
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