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Take it from your 43 year old girl who has been te Take it from your 43 year old girl who has been teaching Pilates for 17 years now... Pilates is for EVERY body. I have trained men after prostate cancer surgery to improve their incontinence, firefighters with herniated discs, teenage gymnasts, competitive cross fitters with prolapse, pregnant moms with pelvic pain, 80-year-olds with osteoporosis, and everyone in between. Pilates studios are popping up all over the place. They're trending. And I'm here for it. But the 50-min classes are frankly a luxury, usually around $40 a pop. So I'm going to start sharing more exercises you can do at home to replicate similar moves without a $10,000 machine. Are you into this? Lmk! Love, Nikki #thebellemethod #pilatesathome #reformerathome #reformerdupe
We live in a society where women’s health is oft We live in a society where women’s health is often reduced to our ability to reproduce—while everything else gets dismissed or minimized. Here’s what medical gaslighting can sound like: 🩸 Pain with sex? “Totally normal after kids. Try a glass of wine and relax.” 🚽 Leaking when you sneeze? “Just wear a pad. That’s what happens after childbirth.” 🔥 Pelvic pain? “Your tests are fine—it must be in your head. Are you anxious?” 😴 Insomnia and hot flashes? “You’re too young for perimenopause. Are you sure it’s not stress?” 💊 Severe period pain? “It’s probably just bad cramps. Have you tried the pill?” 🫀 Heart palpitations or dizziness? “You’re probably just overwhelmed. Motherhood is hard!” 🧠 Brain fog or mood swings? “Sounds hormonal. Maybe try journaling?” I’ll never forget being yelled at by the fertility doctor during my sonohysterogram—“Quiet down and relax”—as I writhed in pain while they flushed my uterus and fallopian tubes. I was too loud. Too dramatic. A hysterical woman (look up the origin of the word hysterical). (I left that clinic, by the way.) But here's the truth: ✨ Your pain is real. ✨ Your symptoms matter. ✨ You are not too much. ✨ You are not imagining it. ✨ You deserve better answers, not quick dismissals. We are still living in a medical system where drugs are under-tested on women, where our menstrual cycles are seen as a research inconvenience, and where many of us enter perimenopause completely unprepared. Have you ever “sucked it up” because you didn’t want to be labeled difficult? Same. It’s 2025. We need to move the needle on women’s health—and it starts by refusing to be silenced. This account exists to be your reminder: You are not alone. You are not broken. You are not imagining it. You are powerful—and you deserve whole-body care. Let this be a space for support, for clarity, and yes—for the occasional much-needed laugh (because omg do we need it sometimes). 🫶 You are seen. You are heard. You are valid. Love, Nikki #womensupportingwomen #womenshealthmatters
Comment POP for my free prolapse pdf guide with ex Comment POP for my free prolapse pdf guide with exercises to manage pressure. Prolapse is common, especially after multiple vaginal deliveries. In fact 50% of women will develop prolapse in their lifetime. You may feel heaviness, pressure, or something falling out of the pelvic floor. Symptoms often flare after illness where you’ve been coughing, or around your period or in perimenopause (lack of estrogen support). Chronic constipation is also a major trigger (and linked to incontinence too). I developed prolapse in my second pregnancy after dealing bronchitis for months (coughing is a lot of strain for the pelvic floor). It took me about 10 months before I could baby carry and lift weights without heaviness. It's a journey but it's possible. I did my own rehab program. It's all in the Pelvic Floor & Core Restore Course. There is a road map to recovery. I don't know who needs to read this, but you're not alone. I know how much it can mess with your head. You're not broken. I promise ❤️ Love, Nikki #thebellemethod #prolapse #pelvicorganprolapse #postnatalexercise #pelvicfloorexercises
Push in whatever position YOU choose ✨ And cons Push in whatever position YOU choose ✨ And consider freeing that sacrum, girlfriend. That spade shaped bone right above your tail bone is meant to move back into extension as baby makes its way through the pelvis. Being on your back in bed wedges the sacrum closed and makes the pelvic outlet approx 30% smaller. Evidence has shown labour tends to be longer, your pelvic floor sustains more damage, and you have to “push uphill” against gravity when lying on your back. (Gupta et al., 2017) (Borges et al., 2021). Researchers have found consistent evidence that positions that take the weight off the sacrum/coccyx and allow the pelvis to expand can make spontaneous birth (birth without the use of surgery, vacuum, or forceps assistance) more likely (Edqvist et al., 2016). If you want or need to be on your back, try the towel trick to create clearance (see more reels on this in pregnancy highlights). But you should NOT be forced to be on your back in bed for the convenience of your care provider, or because that’s how they feel most comfortable because that is the only way they were trained. This is about choice and bodily autonomy. If you prefer to push on your back, that's totally ok! Some people do. But it shouldn't be a birth position that's mandated - especially given the evidence. You deserve CHOICE. There are so many sacrum-freeing positions you can do with and without an epidural. Side lying, supported squat, hands and knees - it’s all possible. Were you told you had to be on your back for pushing? You can still join the March/April Push Prep course ✨ This is the tip of the iceberg of what we cover! Self advocating is a big part of it friends! #thebellemethod #laboranddelivery #pushprep #freethesacrum #birthprep #prenataleducation #birthmatters #pregnantworld
Ready to elevate your teaching? Join me September Ready to elevate your teaching? Join me September 25–28, 2025, for a 4-day Belle Method Teacher Training at the stunning Bloom Holistic Retreat Centre near Kingston, ON. Designed for movement professionals, body workers, doulas, and physical therapists, this training will level up your skills in supporting pregnant and postpartum clients with their core & pelvic floor through proven Pilates techniques. Participants will learn how to help their clients address diastasis recti, manage intra-abdominal pressure during pregnancy, improve prolapse, reduce incontinence, and safely return to high-impact activities postpartum. The retreat based training includes accommodation in unbuttoned lakeside luxury. Enjoy farm-to-table meals, hiking trails, meditation, paddleboarding, kayaking, and wood-fired sauna sessions all in an incredible community of like minded professionals. We already have practitioners signed up from across North America and Europe. Spots are limited, secure yours now and don't miss out on this opportunity! Some room types are already sold out. ✨ Email nikki@thebellemethod.com for more or visit the link in my profile for the Belle Teacher Training. Let's do this! Love, Nikki #thebellemethod #incontinence #diastasisrectiexercises #prolapse #pelvicfloor #pilatesretreat #teachertraining
Did you know this about rib flare? 👇 It often Did you know this about rib flare? 👇 It often happens during pregnancy as the baby pushes up on the diaphragm, shifting breathing mechanics. It can impact so much of our function. 1) There are two kinds of rib flare - a wider infrasternal angle and a forward tilted rib cage. And yes you could have a combo of both. 2) Rib flare can be associated with feelings of anxiety. When your diaphragm can't descend, you don't get vagus nerve stimulation and can feel stuck in an up regulated state. 3) Rib flare puts you in a constant state of resting inhalation, so it can feel like the only way you can take a "deep breath" is by hiking your shoulders to use accessory muscles of breathing. 4) By strengthening the muscles of expiration (exhaling) you can re-train your ribs to come back together and improve range of motion. 5) Rib flare makes it harder to improve diastasis recti (ab separation) because it pulls on the linea alba. 6) Rib flare can be associated with pelvic floor tension due to lack of diaphragm movement. There is sooo much more to discuss, and it's all in the Core Restore Course. It's never too late to improve your core and pelvic floor. Try these moves to improve your rib flare and diastasis recti. 🔥 Love, Nikki #ribflare #thebellemethod #postbabybody #postnatal #postnatalfitness #postnatalpilates #diastasisrecti #abrehab
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