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.




MARCH – MAY in Roncesvalles: Wednesdays 12:30 pm – 1:30 pm, March 27 – May 29, 2019,    10 weeks $197 + HST @ Broadway Arts Centre. SIGN UP by email to

APRIL – MAY in The Danforth: Tuesdays 12:30- 1:30 pm, April 2 – May 28, 2019, 9 weeks $179 + HST @ The Pink Studio. SIGN UP by email to



MARCH – MAY in Oakville: Mondays 12:30- 1:30 pm, March 25 – May 27, 2019 (*no class Easter Monday or Victoria Day), 8 weeks $157 + HST @ Baby Float Spa. SIGN UP by email to 

Please click the registration 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 and we will set you up! 


MARCH- MAY in Keswick: Wednesdays 12 – 1 pm, March 20 – May 15 2019, 9 weeks $157.50 plus HST @ Dance Express. Sign up by email to

MARCH – MAY in Beeton: Thursdays 10:30 am – 11:30 am, March 21 – May 16, 2019, 9 weeks $157.50 plus HST @ The Dance Connection. Sign up by email to

MARCH – MAY in Bradford: Fridays 1 pm – 2 pm, March 29 – May 31, 2019 (*no class April 19 and May 17) 8 weeks, $140 plus HST @ Breathe Yoga Studio. Sign up by email to


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.