Skip to content

The Belle Method

  • My Dashboard
  • Cart (0)
  • USD ^
  • My Dashboard
  • Cart

The Belle Method

  • About
    • About Nikki
    • Testimonials
    • Instructors
    • About
    • Become an Instructor
    • Pelvic Health Physio
    • Media
    • Contact
  • Courses
    • Prenatal Push Prep Course
    • Pilates Pelvic Floor & Core Restore
    • The Challenges
    • Courses + Classes
    • In-Person Classes
    • Gift Cards
  • Events
    • Workshops
    • In-Person Classes
    • Retreats
    • Events
    • Private Training
    • Gift Cards
  • Blog
    • Pelvic Floor“ELVIE” Review: a FitBit for your Kegels
    • Pregnancy5 Birthing Tips for Pregnant Women
    • RecipesHealthy Homemade Banana Protein Bars
    • Categories
    • Pregnancy
    • Postpartum
    • Health + Fitness
    • Mom Life
    • Inspiration
    • Recipes
    • View All Posts
  • eBooks
    • Batch Cooking Recipe E-Book
    • Spread the Health Cookbook
    • Bump Nutrition Recipe Book
    • eBooks
    • Batch Cooking Recipe E-Book
    • Spread the Health Cookbook
    • Bump Nutrition Recipe Book
    • Postnatal Meal Plan Bundle
    • View all eBooks
  • Shop
    • Gift Cards
    • In-Person Classes
    • Fitness Equipment
    • Shop
    • Push Prep Course
    • Core Restore Course
    • The Belle Method™ Online
    • Shop All
  • Freebies
  • Podcast
  • Contact
  • Home
  • My Dashboard
  • About
    • About Nikki
    • Testimonials
    • Instructors
    • Become an Instructor
    • Pelvic Health Physio
    • Media
  • Courses
    • Prenatal Push Prep Course
    • Pilates Pelvic Floor & Core Restore
    • Challenges
    • In-Person Classes
    • Gift Cards
  • Events
    • Workshops
    • In-Person Classes
    • Retreats
    • Private Training
    • Gift Cards
  • Blog
    • “ELVIE” Review: a FitBit for your Kegels
    • 5 Birthing Tips for Pregnant Women
    • Healthy Homemade Banana Protein Bars
    • Health + Fitness
    • Inspiration
    • Mom Life
    • Pelvic Floor
    • Postpartum
    • Pregnancy
    • Recipes
    • View All Posts
  • eBooks
    • Batch Cooking Recipe E-Book
    • Spread the Health Cookbook
    • Bump Nutrition Recipe Book
  • Shop
    • Gift Cards
    • In-Person Classes
    • Fitness Equipment
    • Push Prep Course
    • Core Restore Course
    • The Belle Method™ Online
    • Shop All
    • Cart
  • USD ($) ^
  • Freebies
  • Podcast
  • Contact
  • My Dashboard
  • Cart

Blog

Filter

Categories

Be Empowered

Find a Class

The Bump Method Online

The Belle Method Online

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

I was told I had a "low bladder" after my second b I was told I had a "low bladder" after my second baby 4 years ago. 

It's called "cystocele" aka bladder prolapse. 

Comment POP for a free 10 page PDF guide on what helped me the most. 

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 (not 6 like the video says hah. Currently editing on a plane and can't upload a correction!)

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!
Next live session starts July 15! 

✨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 

PS. Using the coregeous ball from @tuneupfitness 

#prolapse #thebellemethod #pelvicfloor #cystocele #rectocele #hysterectomy #womensfitness #postnatalfitness #postnatalpilates #womensupportingwomen
Comment RETREAT to join the waitlist for 2026 retr Comment RETREAT to join the waitlist for 2026 retreats and be the first to get notified when dates and locations are announced. 

This was our second retreat in Menorca, Spain and it keeps getting better and better ❤️

It is a HUGE honour to host you...and we cannot wait to plan more for 2026! 

#menorca #pilatesretreat #thebellemethod #mediterraneanretreat
10/10 recommend, for the laughs alone 🤣 Gallop 10/10 recommend, for the laughs alone 🤣

Gallop on my friends! 

Wrapping up our Pilates & Barre Retreat in Menorca, Spain... and feeling the ab soreness not just from classes, but from the laughing with these incredible women! 

Words don't properly do it justice. ❤️

#galloptrend #thebellemethod #candid #menorca #pilatesretreat
I am co-hosting a retreat right now in Menorca, Sp I am co-hosting a retreat right now in Menorca, Spain, and so many of the women attending have shared that they often struggle with sneeze leaks. 

And this is coming from mothers and non-mothers alike. 

Here's what I want everyone to know: doing isolated kegels is not that effective. Strengthen your glutes and inner and outer thighs along with your pelvic floor training for WAY better results. 💪

Next live Pelvic Floor & Core Restore class session starts July 15...comment RESTORE for 5 days of free workouts to get a taste of what we cover in the program! 

I'm using the new @saltewomen booty band (made in France by my friend and co-host Sophia from @californiabarre ✨) 

Love it! Remember my friends - you're not broken. You can improve your pelvic floor function. Movement is the medicine! 

Love 

Nikki 

#bladdercontrol #thebellemethod #pelvicfloor #incontinence #postnatalfitness #bladderproblems #momproblems
Comment PUSHPREP for a [free] prenatal workshop to Comment PUSHPREP for a [free] prenatal workshop to prep for pushing and a smoother postnatal recovery. 

Pregnancy is a very pressurized state. 🤰

The growing baby puts pressure all through your core canister - especially on your abdominal wall and pelvic floor. 

You want to learn how to deal with this huge increase in intra abdominal pressure in pregnancy to reduce issues like extreme diastasis recti (ab separation) and bladder leaks. 

Start with your alignment, then breath mechanics and then core control. I call it the ABC's in our Prenatal Pilates & Push Prep course. 

As they say, "an ounce of prevention is worth a pound of cure."

There is SO much we can do in pregnancy to protect our core and pelvic floor and make postpartum rehab easier - regardless of how we give birth. 

The transversus abdominis is the muscle I am activating here as I "hug the baby" at 9 months pregnant. Baby was born a week later. I "hugged" him out using these same muscles to help push. 

I've shared education videos like these a lot over the last 6 years, and I have a prenatal highlight here. But to get the proper guidance and support, you will want to join the Push Prep Course. 

Next live session starts July 10! You can also do it all on-demand and start right away. 

Your body is stronger and more resilient than you know. Here's to training with intention during pregnancy 🔥

#thebellemethod #prenatalworkout #prenatalfitness #hugthebaby #prenatalpilates #birthprep #fitbump #pregnantbelly #pregnancytips #diastasisrecti
Prolapse is personal to me. Here are 4 movements t Prolapse is personal to me. Here are 4 movements that really helped me in my earlier postpartum days of dealing with constant pelvic floor heaviness from cystocele (bladder prolapse). 

Hypopressives are not "sucking in". You're going into an apnea (false inhale) which creates a vacuum of your diaphragm. The diaphragm essentially automatically draws your low lying pelvic organs back up along with it. 

I don't know who needs to hear this: if you are spiraling, googling stuff, getting the mirrors out (been there), feeling broken - there is help for prolapse. 

Try not to clench in all the time to "hold on" when you feel like something is falling out. That actually backfires symptoms and also has the unintended consequence of making you lose your butt (heart bottom syndrome). 

I have poured my heart and soul into making our 12 week Core Restore course to help you feel strong, powerful and confident in your body again. 

You are not alone and it's never too late to feel better in your body. ❤️Check it all out at www.thebellemethod.com or comment RESTORE for 5 free mini follow along video workouts designed for core and pelvic floor healing. 

#prolapse #thebellemethod #postnatalfitness #cystocele #hypopressives #diaphragmvacuum #postnatalpilates #postnatalexercise #momworkout
  • Prenatal Pilates & Push Prep Course
  • Postnatal Pilates
  • Belle Fusion Pilates
  • Online Programs
  • Shop
  • My Dashboard
  • My Account

Which fitness program is best for your current season of life?

Take the 45-second quiz to get your personalized recommendation for the online program designed to meet you where you are at, right now.

TAKE ME TO THE QUIZ
    • Privacy Policy
    • Shop Policy
THE BUMP METHOD™ AND BELLE METHOD™ ARE © THE BELLE METHOD INC, 2025 | ALL RIGHTS RESERVED
Made with Type and Colour + BSpoke Media Inc.