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

Comment PUSHPREP for a free prenatal workshop to p Comment PUSHPREP for a free prenatal workshop to prep for pushing. 

There are many things we cannot control during birth, but one of the things you CAN control, is HOW you prepare your body beforehand for this athletic event. 

Yes, it's like a marathon for your uterus. 💪 (like actually)

In pregnancy, you want to choose a training program that is very specific to the end goal: a smoother delivery & easier postpartum recovery. Pelvic floor informed Prenatal specific Pilates is unparalleled in its ability to teach you how to manage pressure in your body. 

Minimal diastasis recti, better pelvic floor control, and less prolapse. Yes it's possible. 

Baby boy was born 5 days after I shot this video in a 3 hour labour ❤️

The Prenatal Pilates & Push Prep Course is your ultimate roadmap with workouts for training during pregnancy + evidence based birth education. 

Not sure? Read the testimonial highlights here saved to my profile. I have two - the first highlight got so full, I had to start another one. 😉

18,000 births supported and counting 🥰

#thebellemethod #birthtips #birthpreparation #birtheducation #prenatalworkout #prenatalfitness #pregnancyworkout #laborprep #birthprep #birthplan
13 killer moves to raise your glutes from the dead 13 killer moves to raise your glutes from the dead 💀🪦

All you need is a booty band for a supernatural pump 🍑This is a taste of what I like to torture you with in the Booty Challenge (now add heavy weights to this too)

Also, let's f**king go Blue Jays 💙

Byeeeee!!! 

#bootyworkout #athomeworkout #bootybandworkout #thebellemethod
1 week. In just one week, Nikki's best friend Caro 1 week.
In just one week, Nikki's best friend Carol @carolschulte_ will have a hysterectomy and oophorectomy — surgery she needs after years of fighting endometrial cancer. In this episode she shares the heartbreak of realizing her dream of carrying children will never happen, the weight of years of treatment, and the courage it takes to face the unknown with hope. 

🎧 Listen to @wegotherepodcast Episode 103: Facing Loss and Choosing Hope — comment "CAROL" to listen. 

#endometrialcancer #hysterectomy #wegotherepodcast #surgicalmenopause #thebellemethod #gynecologicalcancer
Comment BOOTY for a free workout from our transfor Comment BOOTY for a free workout from our transformational Booty Challenge. 

A flatter butt after baby is sooooo common. Been there! I remember clenching my glutes in early postpartum in response to prolapse symptoms, trying to "hold it all in." Anyone else?! You can literally SEE what happened 👀 - my butt disappeared. 

Your glutes can atrophy in pregnancy and postpartum for a variety of reasons. "Heart bottom syndrome" is something I've spoken about for a while. We often start clenching the butt when we feel unstable in our core, vulnerable in our pelvic floor (leaking, heaviness) and when we suck our tummies in. Clenching the booty leads to more dysfunction and weaker glute max muscles. Your butt starts to look like heart instead of an apple. 🥲. Rip 🍑

Breastfeeding also prioritizes taking omega 3 rich fat from your glutes to produce milk. 

Soooo there's that too 🙃 

Ultimately, we need to address compensatory patterns if we're going to build our glutes back. We have to train the right way, feed our bodies with the right nutrition, and they WILL come back! 

We have a whole module dedicated to fixing heart bottom syndrome in the 12-Week Core Restore Course. For those of you with no leaking issues, you want the 12-Week Booty Challenge. 

Join for the incomparable workouts, done for you meal plans, recipes, grocery lists and pelvic health education and resources 🔥

#gluteworkout #postnatalpilates #thebellemethod #pancakebutt #bootygains #bodyafterbaby #heartbottomsyndrome #incontinence #prolapse
Comment ENDO for the full @wegotherepodcast episod Comment ENDO for the full @wegotherepodcast episode with @drmathewleonardi 

It can take 10 years to get diagnosed with endometriosis: 
10 years of pain, doubt, and being told it’s “just your period.”

Hysterectomy is often done to cure endometriosis related pain, but as Dr Leonardi shares, it actually does nothing to improve the endometriosis. 

In this week’s episode, I sit down with Dr. Mathew Leonardi — an advanced gynecological surgeon and one of North America’s leading endometriosis researchers — to talk about why women’s pain has been ignored for so long, what’s finally changing, and how to know when your period pain isn’t normal.

We also dive into what effective care really looks like, along with cutting edge research that is already transforming women’s lives and eliminating the need for invasive exploratory diagnostic surgeries. 💛

🎧 Listen to Episode 102: Beyond “Normal” Period Pain — Comment ENDO.

#endometriosis #thebellemethod #wegotherepodcast #pelvicpain #periodpain #endowarrior #womenshealth #endo
Let me tell you a story about a client I had. I'll Let me tell you a story about a client I had. I'll call her Penny. 

Penny came to me frustrated because she wasn't getting results with her diastasis recti rehab. She'd been seeing a personal trainer who had given her common exercises like leg slides, toe taps and bird dogs. 

She was told she needed to practice & "try harder" when she wasn't seeing results after eight weeks of training 5 days a week. She was feeling overwhelmed and frustrated. 

Now, these are good exercises if you can connect - but I quickly saw that Penny was not able to "feel" her core activate during the movements.

She was doing ALL the things - the breathing, the slow controlled form - but she wasn't connecting. 

And this is common. Her linea alba (the middle of her 6 pack muscle) was on holiday 💤. This is the connective tissue that stretches to make room for the growing baby. With no tension in the linea alba, her ab muscles couldn't activate enough to get results. 

She needed exercises that would help her fix the laxity. 

And that's exactly what we did. And that's exactly why I'm using the yoga block, mini ball and "wall" here - we are preloading tension on the linea alba to reduce the distortion and getting the abs generating better activation. 

I realize this is a mini TED talk, and I'm happy to answer questions, but in a nutshell, consider this a PSA to consider the WHY behind the common diastasis recti rehab exercises you see on this app. 

It's all in the Core Restore Course (and sooo much more)✨

Anatomy nerd Pilates teacher OUT! 

😉

#thebellemethod #diastasisrecti #absafterbaby #diastase #postnatalpilates #postnatalfitness
  • 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 + Marg Reffell