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Prenatal Workout: Side Booty Burn

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Prenatal Workout: Glutes & TVA

Prenatal Workout: Arms & Booty

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Pelvic Health Mastery

100% of us will get diastasis recti by the end of

100% of us will get diastasis recti by the end of pregnancy, but to varying degrees. Comment PUSHPREP for a free prenatal workshop to protect your core and pelvic floor.

There are several factors we can’t control when it comes to diastasis recti like genetics, multiples (twin mamas have more pressure on their tissue!) and the length of our torso (shorter waists tend to see more tissue separation).

But here are 4 things we CAN do to reduce the severity of diastasis recti in pregnancy.

1️⃣ Avoid constipation! Don't strain when you poop. 30 - 40g of fibre a day. Use a squatty potty.

2️⃣Learn to “hug the baby”. This helps to manage pressure and stay connected neurologically to your deep core muscles.

3️⃣Avoid breath holding - exhale through exertion.

4️⃣ Learn to manage coning! That might look like improving your breathing mechanics and alignment, and learning to “hug the baby” during certain movements - both in workouts and in daily life.

Gut health and digestion is also key. It is linked to the internal state of your tissue. The goal is to reduce inflammation in the body. This helps you have resilient collagen fibres that can withstand the pressure of baby across the fascia!

This is the tip of the iceberg of what we cover in our Prenatal Pilates & Push Prep course. Nov/Dec classes start tomorrow!
Comment PUSHPREP for a free workshop and a taste.

#diastasisrecti #pregnancyworkout #pregantlife #fitbump #thebellemethod #prenatalpilates

Twelve years of hosting Pilates retreats around th

Comment PUSHPREP for a free prenatal workshop to p

13 killer moves to raise your glutes from the dead

13 killer moves to raise your glutes from the dead 💀🪦

All you need is a booty band for a supernatural pump 🍑This is a taste of what I like to torture you with in the Booty Challenge (now add heavy weights to this too)

Also, let's f**king go Blue Jays 💙

Byeeeee!!!

#bootyworkout #athomeworkout #bootybandworkout #thebellemethod

1 week. In just one week, Nikki's best friend Caro

1 week.
In just one week, Nikki's best friend Carol @carolschulte_ will have a hysterectomy and oophorectomy — surgery she needs after years of fighting endometrial cancer. In this episode she shares the heartbreak of realizing her dream of carrying children will never happen, the weight of years of treatment, and the courage it takes to face the unknown with hope.

🎧 Listen to @wegotherepodcast Episode 103: Facing Loss and Choosing Hope — comment "CAROL" to listen.

#endometrialcancer #hysterectomy #wegotherepodcast #surgicalmenopause #thebellemethod #gynecologicalcancer

Comment BOOTY for a free workout from our transfor

Comment BOOTY for a free workout from our transformational Booty Challenge.

A flatter butt after baby is sooooo common. Been there! I remember clenching my glutes in early postpartum in response to prolapse symptoms, trying to "hold it all in." Anyone else?! You can literally SEE what happened 👀 - my butt disappeared.

Your glutes can atrophy in pregnancy and postpartum for a variety of reasons. "Heart bottom syndrome" is something I've spoken about for a while. We often start clenching the butt when we feel unstable in our core, vulnerable in our pelvic floor (leaking, heaviness) and when we suck our tummies in. Clenching the booty leads to more dysfunction and weaker glute max muscles. Your butt starts to look like heart instead of an apple. 🥲. Rip 🍑

Breastfeeding also prioritizes taking omega 3 rich fat from your glutes to produce milk.

Soooo there's that too 🙃

Ultimately, we need to address compensatory patterns if we're going to build our glutes back. We have to train the right way, feed our bodies with the right nutrition, and they WILL come back!

We have a whole module dedicated to fixing heart bottom syndrome in the 12-Week Core Restore Course. For those of you with no leaking issues, you want the 12-Week Booty Challenge.

Join for the incomparable workouts, done for you meal plans, recipes, grocery lists and pelvic health education and resources 🔥

#gluteworkout #postnatalpilates #thebellemethod #pancakebutt #bootygains #bodyafterbaby #heartbottomsyndrome #incontinence #prolapse

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