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Let me tell you a story about a client I had. I'll Let me tell you a story about a client I had. I'll call her Penny. Penny came to me frustrated because she wasn't getting results with her diastasis recti rehab. She'd been seeing a personal trainer who had given her common exercises like leg slides, toe taps and bird dogs. She was told she needed to practice & "try harder" when she wasn't seeing results after eight weeks of training 5 days a week. She was feeling overwhelmed and frustrated. Now, these are good exercises if you can connect - but I quickly saw that Penny was not able to "feel" her core activate during the movements. She was doing ALL the things - the breathing, the slow controlled form - but she wasn't connecting. And this is common. Her linea alba (the middle of her 6 pack muscle) was on holiday 💤. This is the connective tissue that stretches to make room for the growing baby. With no tension in the linea alba, her ab muscles couldn't activate enough to get results. She needed exercises that would help her fix the laxity. And that's exactly what we did. And that's exactly why I'm using the yoga block, mini ball and "wall" here - we are preloading tension on the linea alba to reduce the distortion and getting the abs generating better activation. I realize this is a mini TED talk, and I'm happy to answer questions, but in a nutshell, consider this a PSA to consider the WHY behind the common diastasis recti rehab exercises you see on this app. It's all in the Core Restore Course (and sooo much more)✨ Anatomy nerd Pilates teacher OUT! 😉 #thebellemethod #diastasisrecti #absafterbaby #diastase #postnatalpilates #postnatalfitness
Does rolling over in bed while pregnant feel like Does rolling over in bed while pregnant feel like an Olympic event? Was it just me? 😆 There can be sooo much discomfort in the low back, groin and pelvis, but this tip is life-changing ✨ Lmk if you try it! One of the reasons we do so much glute work in the Prenatal Pilates & Push Prep program! #thebellemethod #pregnancyproblems #prenatalpilates #momproblems #expectingmom #momtobe
Comment LRL and we will send you a free workout fr Comment LRL and we will send you a free workout from the brand new Living Room Lift program that's launching next month! Friends I am HYPED about this program! 🔥🔥 This is all about building muscle from home, combining heavier dumbbells + Pilates. It's the best of both worlds - deep core Pilates technique along with weightlifting to get unparalleled results! ✨ Let's do this. I'm right there with you. Love, Nikki #livingroomlift #thebellemethod
Are you blowing out your pelvic floor when trying Are you blowing out your pelvic floor when trying to engage your abs? I also see this happen when people overcorrect for a rib flare. Upper ab gripping is like bracing from the top down - it's a bad habit for your lower abs and pelvic floor. It's associated with incontinence, prolapse, a stubborn low belly pooch and restricted breathing. No merci. We must stop bracing down when we try engage the core. The upper abs and obliques can be like bullies that always want to take charge. And the deeper lower transverse abs never stand a chance. Try this drill on hands and knees. I like to cue students to feel the area between your belly button and pubic bone draw in and up as you exhale - without getting the ribs involved. Try it. Lmk how it goes. You can break these patterns. Your core will be hella transformed with you do! Promise 🤘😍 Want more education like this to finally get results? Join the Pelvic Floor & Core Restore Course. #thebellemethod #pelvicfloorexercises #corestrength #deepabs #exercisetips #pilatesinstructor #absafterbaby #fitnesstips #obliquedominance #ribgripping #prolapse
After pregnancy, many women develop rib flare, whe After pregnancy, many women develop rib flare, when the ribs stay open and stuck. It's not just an aesthetic thing that makes you need to buy bras in a bigger band size: Rib flare impacts: Breathing mechanics (your diaphragm can't move well) Your nervous system (vagus nerve isn't stimulated) Core recovery (diastasis recti is harder to fix) The good news? You can retrain your ribs to move again. These flex band drills help your ribs glide down and in so you can breathe better, feel calmer, and build a stronger more functional core. This and SO much more is in the online Core Restore Course. Get a road map for results. Join the thousands of others who are transforming their core and pelvic floor - from rib flare, incontinence, prolapse and diastasis recti...it's never too late. #thebellemethod #corerestore #ribflare #postnatalworkout #diastasisrecti
I was told to aim higher...to do more than "just t I was told to aim higher...to do more than "just teach fitness." So I did. 20 years later I've built a community, a movement, a purpose. For anyone struggling with self doubt - always remember why you started. You have a gift, and that's something you must never under estimate. Keep going. Love, Nikki Ps. Shoutout to @monizstudios for capturing this drone footage of the class I recently taught at the @esteelaudercanada longevity retreat ✨
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