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The Bump Method Online

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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

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 ✨
Comment STRONGER for two free workouts from the Co Comment STRONGER for two free workouts from the Core & Booty Challenges. 🔥 

These are advanced at-home workouts for next level results. 
This is Pilates like you've never done before. 

Give me 12 weeks. Meal plans, group accountability chat, calendar tracker, stretches and more. 

Yes, you can. 

Note - these are not for pregnancy or postpartum rehab. Please do Core Restore before the Challenges if you're dealing with prolapse, diastasis or bladder leaks 🙏 There is help! 

#thebellemethod #corechallenge #athomeworkout #pilateschallenge #nogymneeded
Comment POP for a free 10 page PDF with prolapse t Comment POP for a free 10 page PDF with prolapse tips. 

I've been there myself. I know the feelings of heaviness, the fear of lifting heavy, the questioning whether you'll ever be the same. 

There IS help. With the right support and guidance, you CAN rebuild your confidence and improve your prolapse. 

It's all in the Core Restore Course. Next live 12-Week session starts this coming Tuesday, October 7. 

You're not broken and it's never too late to start reclaiming your body ✨❤️

Love, 
Nikki 

#prolapse #thebellemethod #pelvichealth #pelvicorganprolapse #pop #postnatalpilates #postnatalexercise #perimenopausefitness
This week, I swapped my leggings uniform for a coc This week, I swapped my leggings uniform for a cocktail dress (one I haven't worn for 9 years!) and had the privilege of guiding 60 guests through a movement class at the @esteelaudercanada Longevity Retreat. 

I'll admit my skincare routine has been pretty basic (not a beauty influencer that's for sure!) but starting Re-Nutriv has been a wake-up call. In just a few days, I can already see smoother texture and softer lines. 

Proof that caring for ourselves really does show...

My mom used Estée Lauder when I was growing up, and I get it now. The research they put into their formulations is next level. ✨

#ReNutriv #visibleagereversal #skinlongevity
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