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The Bump Method Online

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Pelvic Health Mastery

Blog

Mom Life

A Journey of Strength: Giorgia’s Story of Hyperemesis, Cesarean Birth, and the Power of Surrender

Birth Stories

Nurse Camilla’s Birth Story: VBAC after Trauma

Health + Fitness

6 Things I Learned from My Diastasis Repair Surgery, from a Pilates Teacher

Pelvic Floor

Hemorrhoid Healing Tips

Postpartum

Post-Weaning Symptoms: 9 Things you Need to Know

Mom Life

7 of the Most Overlooked Newborn Baby Essentials

Inspiration

Sickle Cell Anemia: Vanessa & Elijah’s Story

Postpartum

5 Postpartum Traditions

Postpartum

9 Tips for Pregnancy & Postpartum Nutrition

Mom Life

10 Top Tips to Getting Your Little One(s) to Love Veggies!

Pregnancy

5 Women Share Their Story of Miscarriage

Health + Fitness

Balance Your Hormones and Avoid Endocrine Disruptors

Mom Life

Why I Announced my Pregnancy at 10 weeks

Postpartum

The Three R’s of Postpartum Recovery: What Every New Mom Needs to Know

Health + Fitness

Debunking Collagen: Is there Science Behind Collagen and Skin Health?

Mom Life

Motherhood in the Age of Social Media

Mom Life

A Different Way to Treat Baby Eczema

Pregnancy

5 Birthing Tips for Pregnant Women

Inspiration

La Patria: Female Entrepreneurs Making a Difference

Pelvic Floor

My Experience with Pelvic Physiotherapy

Inspiration

Making Friends with Fear: My SVT Heart Ablation Surgery

Recipes

Healthy Homemade Banana Protein Bars

Inspiration

Life Lessons from a Pregnant Fitness Teacher

Recipes

Healthy Chocolate Peppermint Truffles

Want a free 30 minute postnatal core & pelvic floo Want a free 30 minute postnatal core & pelvic floor rehab workshop? Comment PLAN below. 

I'll also send you five days of mini workouts to get your brain reconnecting to those key muscles. 

Because you cannot train a muscle that your brain isn't "talking to". 

It can feel overwhelming knowing where to start your postnatal rehab. And there's a lot of guesswork. 

Is this move safe for me? Will it make my diastasis worse? Is my pelvic floor working ok? How can I improve prolapse and leaking? 

I want to give you tools you can use right away in your own movement practice to build confidence and feel stronger, sooner. 

I've been there. My kids are 5 and 7 but it wasn't that long ago I was rehabbing my own 3 finger diastasis and cystocele (bladder prolapse.). 

I want to share with you what helped me, and thousands of my students over the last almost 20 years in this fitness industry. 

Comment PLAN and I'll send you the free workshop link. 

Love, 
Nikki 

#postnatalworkout #diastasisrecti #abrehab #absafterbaby #thebellemethod #postnatalfitness #newmom #momoftwo
Comment PUSHPREP for the free workshop that has he Comment PUSHPREP for the free workshop that has helped 15,000 births so far, and counting. 

I was in my 3rd trimester here, mobilizing the rib cage to reduce back pain, improve breathing mechanics, reduce pelvic floor pressure and train the abdominal wall to assist my uterus in pushing. 

Prenatal training should be specific. You're training for a specific event. Birth is much like a marathon, and it tends to go more smoothly when your body and mind are prepared. 

You can improve your birth experience. You can reduce tearing. You can have an easier postpartum recovery. You can. 

I felt inspired to share this because my brother just had his first kid today. He said to me, "Sis, that was by far the most intense experience of my life. Women are amazing."

I know bro, I know. Welcome to Fatherhood! 💜

The next Push Prep live class session starts September 9. It will transform everything and be the greatest gift you give your future postpartum self. Birth education + prenatal pilates and pelvic floor prep. 

Comment PUSHPREP for a free 30-min workshop and to get a taste. Heck I even have testimonials from people who just did the free workshop. #truestory 

You got this, and I got you. 

Love 
Nikki 

#thebellemethod #birthprep #pushprep #birthlikeaboss #prenatalfitness #prenatalpilates #birtheducation #fitpregnancyjourney
Comment POP for a free 10 page PDF guide on managi Comment POP for a free 10 page PDF guide on managing pelvic organ prolapse. 

I have first hand experience on this one. 

I was told I had a "low bladder" after my 2nd baby... 

It's called "cystocele" aka bladder prolapse. 

I felt broken. Washed up. Preoccupied with the constant heaviness in my pelvic floor - like something was falling out. 

If this is you, please don't go down the rabbit hole. Know that there is help and you can improve your symptoms. I'm living proof - along with thousands of women who have done this rehab work. 

Here are 7 moves - remember the breath is KEY. 

TIPS 

✨Learn to breathe better into your diaphragm 

✨Strengthen your glutes 

✨Do more inversions on days you feel extra heaviness 

✨Learn to fully release your pelvic floor (you need strong glutes for your pelvic floor to feel "safe" enough to stop clenching) 

✨Get a squatty potty. Get 30-40 g of fibre a day. Don't strain 

✨Explore hypopressives (they're in the Pelvic Floor & Core Restore Course! Start anytime!)

✨See a pelvic health physio 

You may also want to advocate for a pessary if your symptoms are impacting your life. There is evidence to show that pessary use can actually improve the grade of your prolapse. 

If you're struggling, please know this is very common and you're not alone. 50% of women develop prolapse in their lifetime. There are tools to help!

On your side, always 

Nikki 

#prolapse #thebellemethod #pelvicfloor #cystocele #rectocele #hysterectomy #womensfitness #postnatalfitness #postnatalpilates #womensupportingwomen
There is a framework I teach in the Core Restore C There is a framework I teach in the Core Restore Course to help my students understand if a move is "safe" for their body. In other words, are they handling the pressure? 

6 P's to avoid: 

Pain 
Pressure 
Peaking (aka coning as shown above) 
Popping (rectus dominance like bread loafing)
Puffing (breath holding) 
Peeing 

The Internet likes simple answers, with popular posts like "5 moves to fix diastasis" or "safe vs unsafe exercises for diastasis". 

 It doesn't work like that. 

Newsflash- crunches are not inherently unsafe. In fact, forward flexion is key to train back after the early rehab work. We can't get stuck at toe taps and leg slides forever. We need to overload the tissue and we can't do that if we're stuck in fear about what's "safe".

It comes down to technique. How do you breathe? Can you activate the deep core along with the superficial core muscles? 

We all have different patterns. Some of us have external oblique dominance and grip our ribs, some flare our ribs, some of us have rotations in our thorax, some of us are dealing with C-section scar adhesions - it all impacts our pressure management. 

So instead of limiting yourself to arbitrary lists of safe vs unsafe exercises, learn about your body, and discover how to truly train back your function. 

It's all in Core Restore. ✨

#thebellemethod #diastasisrecti #postnatalpilates #absafterbaby #abrehab #corerestore
You don’t need a fancy home gym. You don’t nee You don’t need a fancy home gym.
You don’t need the perfect space, outfit, or equipment.

I filmed this booty + thigh burner in my garage… with a $10 inflatable ball. And guess what? It still WORKS.

Stop waiting for “someday” when you have the right setup. Start imperfectly. Start with what you have. Even if it's 15 minutes in a basement. Start today.

Your body doesn’t care if your workout is in a sunlit studio or between the bikes and the boxes in the garage — it cares that you moved, challenged yourself, and showed up.

So grab your ball, roll out the mat, and let’s make it happen. I'm right there with ya. 

Wearing a new set from @michi_ny ❤️
Thank you!! Hands down my fav ✨

#bootyandthighs #barreworkout #thebellemethod #startwhereyouare
I thought I was broken. After my second birth, pro I thought I was broken.
After my second birth, prolapse left me scared to move, scared to lift my kids, and scared I’d never feel like myself again.

But living symptom free is possible.
Getting back to what you love, is possible. 

With the right strategies, I reduced heaviness, rebuilt my strength, and learned to trust my body again. By 10 months postpartum I could pick them up and even squat without fear. 

It's a freakin journey. I get it. 

If you’re dealing with prolapse, please know this:
💛 You are not broken.
💛 You are not alone.
💛 You can get back to what you love.

I’ll show you how. It's all in Core Restore. 

#prolapse #postpartumrecovery #pelvicfloorhealth #thebellemethod
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