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PN Workout: Hips, Ribs & Spine with Paulina

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Pelvic Health Mastery

Comment POP for a free 10 page prolapse guide. I

Comment POP for a free 10 page prolapse guide.

I've been there. I know how devastating prolapse can feel. You're not alone, and there is help.

It's all inside Core Restore. You can try inside the Belle Premium Membership for $1 for 7 days.

Comment TRIAL if you're ready to finally make a change. It's possible.

Love
Nikki

#prolapse #thebellemethod #postnatalfitness #pelvicorganprolapse #cystocele

Most people train the core as if it’s a muscle you

Most people train the core as if it’s a muscle you simply fatigue.

But the core is not defined by burn… it’s defined by pressure.

When rib cage and thoracic spine mechanics are limited, breathing becomes shallow and pressure management breaks down. That affects how the diaphragm stacks over the pelvic floor — and ultimately how we function (diastasis recti, prolapse and bladder leaks, anyone?)

This is why we shift away from chasing sensation… and toward restoring mechanics.

Move better. Breathe better. Build true strength and function.

Comment “TRIAL” to join the Belle Membership — 7 days for $1.

And if you want to learn how to teach this, join the upcoming Belle Method in-person retreat-style Teacher Training in Ontario, Canada this September. Comment TEACHERTRAINING for the info.

#Pelvicfloor #thebellemethod #diastasisrecti #pilateseducation pilatesteachertrain

Comment PUSHPREP for the free prenatal workshop th

Comment PUSHPREP for the free prenatal workshop that changes everything.

I’m going to say this like a big sister for a second.

If you’re spending hours on a Pinterest-perfect nursery…
but almost no time preparing for birth…

that gap matters more than you think.

Most women don’t realize it until after their first birth.

And that’s exactly why so many second-time moms come to take Push Prep.

Not because they want more information,
but because they want a different experience the second time.

A redemptive one.

And honestly? I want that for you before you’re in the “I wish I had known” stage.

Because birth isn’t just a day you get through.
It stays with you—mentally and physically.

That’s why I created a free prenatal workshop inside Push Prep.

Even if you never join the program, you’ll walk away with tools you can actually use in labour...not just pretty nursery plans.

Because you deserve to feel prepared for the part that actually impacts your mind and body for the rest of your life.

If you want free access, comment PUSHPREP.

On your pelvic floor's side,

Love
Nikki

#thebellemethod #pushprep #prenatal #expectingmom #nurseryinspo

I had a woman yesterday in class who was visibly f

I had a woman yesterday in class who was visibly frustrated trying to get the breathing down in class.

She’s what we call a “reverse breather”—when you inhale, the shoulders hike up, and when you exhale, everything collapses down.

It’s the opposite of how your body is designed to manage pressure.

And over time, it can make core and pelvic floor recovery really difficult.

She also deals with rib flare, a hernia, and described feeling constantly anxious and stressed in daily life.

This is extremely common, and unfortunately not surprising at all.

How you breathe doesn’t just affect core stability. It also influences your nervous system every single day.

This video was inspired by her, because I know many of you feel the same frustration:

“Why does this breathing feel so backwards?”

I hear it all the time.

Start here: slow it down. Exhale first. Then move.

Make the exhale the priority.

It changes everything.

Love,
Nikki

#pilates #thebellemethod #diastasisrecti #hernia #absafterbaby

Let’s talk about the C-section shelf - the area th

Let’s talk about the C-section shelf - the area that hangs over the scar incision.

It might feel numb, tender or sore, or create a tugging sensation throughout the abdomen. Scar adhesions often form after surgery. These tough tissue bands go deep and appear like spider webs that surround organs of your body.

Some signs of adhesions could include:

- Difficulty standing straight and tall.
- Unexplained pain in your abdomen years after a C-section.
- Pain during intercourse
- Intense new menstrual pain after c section
- Secondary infertility

A dark coloured scar that is thick or raised is another sign you might have dense adhesions.

Breaking up scar adhesions can help your healing! Scar massage is helpful and there are many tutorials about it online, but here are some other POWERFUL tips you may not have tried yet.
1. Scar cupping helps break down adhesions and de-sensitize the tissue.
2. Acupuncture needles break up the scar tissue fibres that have formed and stimulate blood flow for healing.
3. Dolphin Neurostim also known as Micro-Current Point Stimulation (MPS) Scar Release Therapy is a technology that targets deep adhesions. Bioelectric energy is applied to key acupuncture points to initiate cellular release.
4. Castor oil packs penetrate deep into your body to break down scar tissue, adhesions and reduce inflammation.

Did any of this surprise you? Tag a friend and share with someone who could use this info!

To all my C-section moms - you are strong AF!

#csectionmom #csectionrecovery #thebellemethod #postnatalrecovery #csectionshelf

LOW AB REHAB Throwback to 2021 when I had a todd

LOW AB REHAB

Throwback to 2021 when I had a toddler and a baby. 😜
These low ab exercises are staples - I still teach them to help with diastasis recti especially at or below the navel.

Note - there’s no such thing as a "bad core exercise". What matters is your ability to handle the pressure load.

I like these exercises because they are challenging yet not as pressure loaded compared to things V-sits, Russian twists etc. This makes them a great option for anyone in the diastasis rehab stage.

All you need is a booty band.

✨SOUND ON FOR CUES ✨

1️⃣Propped Pulls
2️⃣Banded Marches
3️⃣Open Book Pulls
4️⃣Banded Knee Hovers
5️⃣Hover Taps
6️⃣Single Leg Stretch
7️⃣Single Leg Stretch with Head Lift

It’s all about progressively overloading your core. We need to make sure we don’t fear movement. Tune in, notice when your body is giving you feedback, and learn to build true strength! It’s all covered in our Belle Membership (comment TRIAL to try your first week for $1). You'll want the Core Restore Course if you're rehabbing diastasis, prolapse or leaking.

Questions? If this is helpful, let me know! Share, save, and comment below ❤️💪

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