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.


TORONTO: Fall 2018

SEPT/OCT in Roncesvalles: Wednesdays 12:30- 1:30 pm, Sept 12 – Oct 31, 2018, 8 weeks $157 + HST @ Broadway Arts Centre. REGISTER HERE         

NOV/DEC in Roncesvalles: Wednesdays 12:30 pm – 1:30 pm, Nov 7 – Dec 12, 2018, 6 weeks $119 + HST @ Broadway Arts Centre. REGISTER HERE 

Please click the registration link for a map and address details. There is free street parking right outside.  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! 


SEPT/OCT in Keswick: Wednesdays 12 – 1 pm, Sept 19 – Oct 31 2018, 7 weeks $119 plus HST @ Ten Yoga. REGISTER HERE

NOV/DEC in Keswick: Wednesdays 12 – 1 pm, Nov 7 – Dec 12, 2018, 6 weeks $105 plus HST @ Ten Yoga. REGISTER HERE

OCT/NOV/DEC in New Tecumseth: Thursdays 10:30 am – 11:30 am, Oct 18 – Dec 13, 2018, 9 weeks $157 plus HST @ The Dance Connection. REGISTER HERE


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.