Pregnancy and Postpartum
Science Meets Results
The Methods
The Bump Method™ and The Belle Method™ are comprehensive fitness programs for women created by Nikki Bergen. The methods combine Pilates, Functional Training and Pelvic Health research, creating choreography from science.
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Stay Fit and Strong During and After Pregnancy
Learn to activate the deep abdominal and pelvic floor muscles, heal diastasis recti, and feel confident and empowered for birth and postpartum recovery.
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Pilates Meets Pelvic Health
The Belle Method is a more intense fitness program during all other life stages—before pregnancy, and after the postpartum period. We build on Pilates and Pelvic Health principles, challenging you as we take core training to the deepest possible level.
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Discover your personalized fitness plan to strengthen and restore your pelvic floor & core
Whether you're pregnant, preconception, postnatal or simply ready to sweat, take this FREE quiz to learn which evidence-based fitness program is right for you, right now.
Plus, get regular resources and tips designed to support you during birth and beyond!
TAKE THE 45-SECOND QUIZLearn at Your Own Pace
Online Programs
Reach your fitness goals and deepen your knowledge with our online programs. Learn on the go, at your own pace from anywhere in the world!

Inspirational Trainer and Creative Educator
Meet Nikki
Nikki Bergen is the Creator of The Belle Method and The Bump Method Inc. She is an expert trainer with a passion for helping women feel confident and strong throughout pregnancy, postpartum and beyond.
Nikki is one of Canada’s most sought after health and fitness experts. A former professional dancer, Nikki has dedicated her life to creating ground breaking fitness programs designed specifically for women that combine Pilates and Pelvic Health, creating choreography from science.
She created The Belle Method and The Bump Method exercise programs to help women strengthen their deep core and pelvic floor muscles for a safer and easier pregnancy, delivery and recovery.