Nikki Bergen

Postnatal Pilates

The Bump Method Postnatal workout fuses Pilates, pelvic physiotherapy, yoga and sweat-inducing dance conditioning. New moms will reclaim their bodies, learning to flatten their abdominal wall after pregnancy, fix diastasis recti (overstretched abdominals) and restore their deep core and pelvic floor. We’ll also address postural issues created by pregnancy and rebalance muscle groups that have become too tight and too weak. The Bump Method is a proven safe and effective postnatal fitness program because it targets the most important, yet most overlooked issues.

Want to start right now? Get our 4th Trimester Restore Your Core digital at-home workout program, created with the guidance of a pelvic health physiotherapist.




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JUNE in Roncesvalles: Wednesdays 12:30 pm – 1:30 pm, June 5 – 26, 2019. 4 weeks, $79 plus HST @ Broadway Arts Centre

JULY/AUGUST in Bloor West: Wednesdays 12:30 pm – 1:30 pm, July 17 – August 7, 2019. 4 weeks, $79 plus HST @ Gotta Dance Studio OR $25 cash drop in. Email for details!

JUNE – JULY The Danforth: Tuesdays 12:30- 1:30 pm, June 18 – July 30, 2019, 7 weeks $139 + HST @ The Pink Studio


JUNE in Oakville: Mondays 12:30 pm – 1:30 pm, June 3 – 24, 2019. 4 weeks, $79 plus HST @ Baby Float Spa. SIGN UP by email to 


Please click the link for a map and address details.  If the session has already started you are welcome to join and we can prorate it, or do $25 drop ins payable in class! Just email us!


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MAY – JULY in Newmarket: Wednesdays 10 am – 11 am, May 22nd – June 26, 2019. 6 weeks, $105 plus HST @ West End Mamas.

MAY – JULY in Keswick: Wednesdays 12 pm – 1 pm, May 29 – July 31, 2019, 10 weeks. $175 plus HST @ Two Feathers, unit 15. 

MAY – JULY in Beeton: Thursdays 10:30 am – 11:30 am, May 30 – Aug 1, (excluding June 13th)  2019. 9 weeks, $157.50 plus HST @ The Dance Connection

JUNE – AUGUST in Bradford: Fridays 10:30 am – 11:30 am, June 14 – August 9 (excluding July 26th) 2019. 9 weeks, $157.50 plus HST @ Kinnect Studio. (parking at the back of the building, walk around to the front)

Muscle groups that often tighten because of pregnancy:

  • Hip flexors
  • Lower back
  • Chest
  • Shoulders
  • Back of the Neck

Muscle groups that often weaken because of pregnancy:

  • Pelvic floor
  • Upper Back Muscles
  • External rotator cuff
  • Gluteus 
  • Abdominal Wall

    What people are saying!

  • Having taken pilates classes and privates for 12 years in both New York and Toronto I am able to confidently declare that Nikki is an absolutely outstanding pilates teacher and trainer – in fact the very best!  I credit Nikki for getting and safely keeping me in great shape before, during and after my third pregnancy. I can happily recommend her knowing that anyone who works out with her will obtain the results they are hoping for (not least because Nikki herself is a fabulous walking advert for her abilities!!!)
    - Claire B.

  • Exercising with Nikki is always a rewarding challenge. She is a motivating and effective instructor. Under Nikki’s guidance I did pilates throughout my last pregnancy and, compared to three previous pregnancies, my postpartum recovery was much faster. Regaining my core strength and tone has not been nearly as difficult this time around. Nikki is an intuitive teacher with a sound knowledge of the body and how to make an exercise maximally effective.
    - Beth M.