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Push Prep: Round Ligament Pain Tips

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Blog: Hemorrhoid Healing Tips

Core Restore (Mar/April) Class #3

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Pelvic Health Mastery

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 ❤️💪

Join us for 2 unforgettable Pilates Retreat experi

Join us for 2 unforgettable Pilates Retreat experiences at a stunning lakefront luxury sanctuary near Kingston, Ontario.

🌿 Summer Retreat: August 7–9, 2026 (only 3 spots left!)
🍂 Fall Retreat: October 23–25, 2026

Think:
Pilates + mindful movement
Hiking trails
Chef-prepared, nourishing meals
Wood-fired sauna + lake dips
Meditation under the stars
Connection around the fire
And space to truly unwind…

All-inclusive from $995 CAD ($719 USD)

This is your sign to step away from the everyday and into something transformative with incredible women.

Comment SUMMER for details

#thebellemethod #pilatesretreat #womensfitness #fitnessretreat #wellnessretreat

Your pelvic floor isn’t a solo muscle. It’s part o

Your pelvic floor isn’t a solo muscle.
It’s part of a system: your breath, your core, your hips, your alignment.

And if you’re not training it that way, you’re leaving results on the table.

These are 3 things most women are not doing:

1️⃣ Training for impact (so your body can actually handle real life)
2️⃣ Learning to co-contract your deep core properly
3️⃣ Building pelvic stability through your hips + glutes

This is the stuff that changes everything —
leaks, heaviness, weakness, that disconnected feeling.

And no… it’s not too late.

Core Restore starts today — with full guidance, structure, and support so you’re not guessing your way through it.

Comment TRIAL and I’ll send you the link to start your first week for just $1 💛

#thebellemethod #pelvicfloor #incontinence #postnatalfitness #pilates

8 years ago today, I became a mother for the first

8 years ago today, I became a mother for the first time.

I had no idea what I was stepping into, or how my heart was about to be cracked open.

Here is what motherhood has taught me so far.

1️⃣Suspend judgment — of yourself first, then everyone else. If the other steps feel hard, start here. ✨

2️⃣ You will be humbled — again and again (they will break you...then ask for snacks)

3️⃣ Kids come through you, not for you (they’ll remind you of that… daily)

4️⃣ Advocate for yourself and your children - from the birth room to hospital emergency rooms. No one will do it better than you.

5️⃣ Your intuition is almost always right — even when Google says otherwise

6️⃣ Fed is best (I pumped 9 months, then chose formula…breastfeeding is amazing, but not every kid's latch can be fixed with a tongue tie surgery. Don't be hard on yourself.)

7️⃣ You will do things you swore you’d never do. Surrender to that reality 😆

8️⃣There is no one “right” birth or “right” way to mother. The people who insist that there is have healing to do.

9️⃣ Strength doesn’t always look how you thought it would

🔟 Some seasons feel endless… and then suddenly, they’re gone

And I don't know who needs to hear this, but if you’re in it right now — the newborn fog, the feeding stress, the “am I doing this right?”…

You are.

Even when it doesn’t feel like it.

There is no perfect way to do this.

There is only your way.

And it’s more than enough.

💛
Love
Nikki

#motherhood #motherhoodjourney #thebellemethod #motherdaughterlove #firstborn

Reposting this today from 3 years ago because BBC

Reposting this today from 3 years ago because BBC finally published an article today confirming something many of us in the birth space have been saying for years:

Women were never designed to give birth lying on their backs yet it remains the most common position in modern hospital settings.

For thousands of years, across cultures, women instinctively laboured and birthed in upright positions—squatting, kneeling, leaning forward, or using stools. Why? Because it works with the body, not against it. Gravity helps. The pelvis can open more (by up to ~2.5 cm).

Research shows upright and mobile labour is associated with:
• lower rates of caesarean
• less epidural use
• shorter labours
• fewer assisted births (forceps/vacuum)
• better outcomes for babies

And yet… most women are still encouraged or expected to lie on their backs. Heck, it happened to me with my first birth. I was told I HAD to move to my back "for the doctor" when pushing.

This shift is relatively recent (last 300–400 years) and is often linked to male-led medical practices, including French obstetrician François Mauriceau, who promoted the position largely because it was more convenient for physicians....

Today, guidelines like those from National Institute for Health and Care Excellence clearly state that women should be discouraged from lying flat on their backs during the pushing stage and instead supported to choose positions that feel best for them.

And this applies to all births, including those with epidurals.

An epidural may change sensation and mobility, but it does not mean you’re limited to one position.

Birth is not one-size-fits-all.
And your position in labour should never be about convenience for the system.

It should be about you.

Comment PUSHPREP below and I’ll send you a free prenatal workshop to help you feel confident, informed, and ready for your best possible birth.

#thebellemethod #birthprep #laboranddelivery #expectingmom #momtobe

How do these exercises improve bladder leaks? Wel

How do these exercises improve bladder leaks?

Well, they don't just by copying the moves - unless you're connecting them to your breath. That's what this is about.

It's not the choreography that "fixes" these issues - it's your technique. It's how you manage pressure during the movement.

This is what we teach inside Core Restore. The Spring 12-Week session starts online next Tuesday April 7. Join from anywhere. Get unlimited live support, a physio approved weekly on-demand program to follow, weekly meal plans for faster results and a group chat for questions (it's like texting me directly).

Comment TRIAL to get your first week for just $1.

(Shown in the video)
1️⃣Ball Donkey
2️⃣Shoulder Bridge
3️⃣Open Book Fly
4️⃣Single Swan
5️⃣Scarecrow
6️⃣Adductor Squish
7️⃣Kneel Ups

#womenwholift #thebellemethod #bladderleakage #postnatalfitness #perimenopausefitness

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