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Core Challenge: Back, Arms & Core

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Core Challenge: Arm Blast

Core Challenge: Core & Booty Barre

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Pelvic Health Mastery

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

Does rolling over in bed while pregnant feel like

Does rolling over in bed while pregnant feel like an Olympic event?
Was it just me? 😆

There can be sooo much discomfort in the low back, groin and pelvis, but this tip is life-changing ✨

Lmk if you try it! One of the reasons we do so much glute work in the Prenatal Pilates & Push Prep program!

#thebellemethod #pregnancyproblems #prenatalpilates #momproblems #expectingmom #momtobe

Comment LRL and we will send you a free workout fr

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

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