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The Belle Method

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BYE!!! Time to find a new provider! An episiotomy BYE!!! Time to find a new provider! An episiotomy is when your doctor or midwife uses surgical scissors to cut your perineum in birth. Research shows episiotomies increase the chances of severe 3rd & 4th degree tearing. They should only used in rare circumstances (often with forceps) and not performed routinely. Ask your provider for their episiotomy rate. It should be LOW (under 5%). Episiotomy rates have dropped tremendously (there was a time almost every woman got one - ask your grandma). BUT in many places around the world this routine practice is still common. Did you receive an episiotomy? How was your healing? #episiotomy #obstetrics #laboranddelivery #birthclass #thebellemethod #prenatalclass
This is NOT your basic Pilates class 😛 I start This is NOT your basic Pilates class 😛 I started The Belle Method 15 years ago with a Pilates Fusion class I created while working at a sport Physiotherapy clinic. People’s insurance for privates ran out so they started asking for more affordable group classes. I called it “The Belle Method” - to help you feel strong & beautiful, inside & out. Belle is an acronym… B: Be true to yourself E: Elevate your awareness L: Learn to get results L: Live the challenge E: Evolve your life The classes sold out quickly! I started having pregnant women show up to class and realized they needed their own thing! Soon after The Bump Method for pregnancy & postpartum was also born. ✨ These movements below are challenging Belle movements (not designed for pregnancy or early postpartum). ✨SOUND ON FOR CUES ✨ 1️⃣ Burpee Slide 2️⃣ Glider Twist 3️⃣ Single Leg Glide Ups 4️⃣ Glider Hearts 5️⃣ Bear Walks 6️⃣ Bear Twists 7️⃣ Asymmetrical Spider-Man Try 3 rounds, 20 reps each 🔥 Questions? Lmk! This is the reader’s digest version of how I got started! Might have to do a podcast episode on this… 😝Left out some juicy parts! #pilatesworkout #coreworkout #athomeworkouts #strongmom #thebellemethod #moveyourbody #movementismedicine #diastasisrecti
Have you ever coughed so hard you peed your pants? Have you ever coughed so hard you peed your pants? Or maybe you felt heaviness “down there” after? Coughing is HARD on your pelvic floor. Take it from someone who had a month of bronchitis in her 3rd trimester of pregnancy. My pelvic floor physio said “it was a miracle” I didn’t have more severe prolapse as a result (I ended up with minor cystocele aka bladder prolapse). Here are some tips for protecting and supporting your pelvic floor during coughing. 1. Sit vs stand when coughing if possible 2. Strongly lift your pelvic floor before and during your cough (known as the Knack technique) this can reduce downwards bladder movement during coughing. 3. Manually press up with your hand firmly on your perineum (the space between your anus and vagina) to provide additional support. Hard to do in line at the grocery store check out I feel ya 😂 4. Avoid hunching forward as you cough. Have you felt that pelvic floor heaviness after getting a cold? I want to normalize these issues like cough leaks, but also tell you there is HELP! Been there. ❤️ This is why I have stopped saying “common but not normal” when it comes to issues like leaking. You’re NOT abnormal if this happens to you, but you don’t have to accept it as part of pregnancy and motherhood. What do you think about that? #incontinence #fluseason #pelvicfloor #momproblems #bladderproblems #coughing #thebellemethod
If you or someone you know could benefit from 1-on If you or someone you know could benefit from 1-on-1 guidance and support with your pelvic health and core training, we want to help. We are giving away four private 1-hour virtual training sessions complete with a custom program to follow. A total of $1000 in virtual (on zoom) private training to 4 people ($250 each). Private training can be life changing and help better understand your body and get results - but it’s not accessible to everyone. If you or someone you know could really benefit from this, please tag them (or yourself) and share WHY below. ❤️ We will choose 4 of you based on your story. With so much love, Nikki and team ❤️
Ninja Turtle Abs are what we call a protruding rec Ninja Turtle Abs are what we call a protruding rectus abdominis (6 pack muscle). You can get rectus popping with or without diastasis recti. So it impacts everyone! Basically it’s when your abs pop out during core work. It’s a sign you are not connected to the deep transverse layer of abdominal muscles. Several body builders actually have this look! (I shared in stories). Why do we care? Ninja Turtle abs leave you with a protruding belly and downward pressure on the pelvic floor. In our classes we have a framework called the 6 Ps. You want to be mindful of these 6 P’s to ensure you’re using the best technique and managing pressure. One of 6 P’s is “POPPING”. Ninja Turtle abs is the definition of popping. It’s common to see popping during double straight leg lowers designed to target the “low abs”. Don’t freak out if you see popping. Try exhaling during the movement and wrapping your core BEFORE the effort. If you have a stubborn low belly muscle area that doesn’t seem to activate, this is key learning! The double leg lowers aren’t the place to start 😘 Is this news to you? Do you ever see the “bread loaf” during ab work? It’s so common! Wearing @de_rococo #ninjaturtleabs #corestrength #coreworkout #thebellemethod #postnatalfitness #pelvicfloor
PELVIC FLOOR SWIPE WORKOUT When it comes our pelv PELVIC FLOOR SWIPE WORKOUT When it comes our pelvic floor, we need to work on both engaging AND releasing. Just like any muscle, we want full range of motion. Here are 6 different movements. ❤️3 are focussed on contracting or up-training the pelvic floor a.k.a. “kegels” and the other three are for down-training/releasing. Enjoy my little helper here 🥰 ✨SOUND ON FOR CUES ✨ 1️⃣ENGAGE:Bridge Squeeze 2️⃣RELEASE: Blossom Breath 3️⃣ENGAGE: Hover Squeeze 4️⃣RELEASE: Butterfly Release 5️⃣ENGAGE: Hook Squeeze 6️⃣RELEASE: Wishbone Stretch Questions? Ask below. Lots more tips in the pelvic floor highlights also! These movements are appropriate for anyone, including during pregnancy. Side note: Learning to release the pelvic floor in pregnancy is key for birth! A big part of pushing is yielding to the sensations of pressure. Last day to get 15% off all courses for Jan/Feb & Mar/Apr with code TURKEY15. Ends midnight eastern 😘 Wearing @baobeibody bralette & @kiragraceyoga leggings #pelvicfloorexercises #kegels #incontinence #prolapse #postnatalfitness #prenatal #pregnancy #thebellemethod
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