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IG: Testing for Diastasis Recti

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IG: Diastasis Recti Research

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Pelvic Health Mastery

95% of you polled in stories said you wanted to s

95% of you polled in stories said you wanted to see this advanced stability ball workout - here ya go!

I also shot on a cruise ship, like the last workout. It's been calm seas so not too much added balance challenge 🤣

Pilates megaformer studios are popping up everywhere now, and I'm glad this movement methodology is catching on as a Pilates teacher for almost 20 years!

Group reformer classes are usually around $35-$45 each for about 50 minutes - atleast where we are in Toronto! So if you're looking for a more affordable at-home option, here are some moves using a stability ball that replicates many of the deep core burn exercises you'll find in the studios. 😉

What kind of workouts do wanna see next? Let me know in the comments!

#thebellemethod #pilatesworkout #reformerathome #coreworkout #stabilityball #abworkout #reformerpilates

I'm on a boat and felt inspired to shoot a "no equ

I'm on a boat and felt inspired to shoot a "no equipment" Pilates Core Workout.

I'm using 2 lbs toning balls (aka weighted balls) but you can use two small water bottles or soup cans for the same effect.

This is pre and postnatal friendly too! Pregnant friends, reduce your range of motion on the half roll backs and really exhale to engage (hug the baby) before you initiate the leaning back.

I made friends with a newly engaged couple from Ohio working out together as I was trying to quietly shoot this in the corner 😆. Congrats Katie!! She asked to follow me as they want to start a family soon. Have met some amazing humans on this cruise so far!

I realize it says 6 moves and I only demonstrated 5! For the 6th, just hold a static side plank!

Now back to chasing my kids in the pool. Haven't opened the book I brought. When does the reading by the pool while the kids play on their own start? 😛🤣

Pregnant friends it's not too late to join the March April session of Push Prep! Ideal for May - July due dates.

Postpartum friends, the next session of Core Restore starts April 1! Everything can be started now on demand! Don't wait!

#thebellemethod #prenatalfitness #postnatalpilates #travelworkout #soupcanworkout #noequipmentworkout #prenatalpilates #fitbump #pelvicfloor

Comment RESET to join the 5000 + others who have a

Comment RESET to join the 5000 + others who have already signed up for this free 9-day Pelvic Floor & Core program.

It's my gift to you for International Women's Day. It starts today!

Life is hectic. We don't often get enough time for ourselves.
So I created 9 days of daily movement videos to help you connect with your body and love on your core and pelvic floor. Each video is 5-10 minutes in length.

They are appropriate for everyone. Only one of the 9 videos should be modified if you're pregnant (I guide you through this).

You deserve this. There's no catch. Thank you for being here.

Regardless of race, nationality, creed, or politics, in my humble opinion there is NOTHING more powerful in this world than women supporting women. ❤️

May we all remember and hold onto this.

#thebellemethod #iwd2025 #internationalwomensday #womensupportingwomen #empoweringwomen #pelvichealth #pelvicfloor #strongwomen

Was it just me?! 🙈🤣 Transition is the stage

Was it just me?! 🙈🤣

Transition is the stage right before pushing. You’re between 7 and 10 cm dilated, and things can get INTENSE.

Even if you were coping with labour well before, this is when you might hit a wall mentally. I remember shouting with my first birth “I DO NOT want to do this anymore!” I was 10 cm, feeling crazy rectal pressure and in the throws of transition. I asked for the epidural. They were like, Nikki it’s time to push! The head is right there! No epidural was happening. There was no way I'd have been able to sit still for the anesthetist to even place one.

Here’s what I want everyone to know.

1️⃣ You might hit a wall, especially if unmedicated. There can be a mental break down - a moment of self doubt. When it happens, don’t let it come as a surprise. Your mind will give out long before your body will. Remember this. Your baby is literally right round the corner. BREATHE.

2️⃣ The rectal pressure can make you feel like your butt is going to break in half. It’s baby moving down through your pelvis pressing against the rectum. It’s totally normal. Movement is your friend.

3️⃣ Prep your birth partner beforehand that you are likely going to make primal noises/appear overwhelmed during transition (especially if unmedicated). This helps them not to freak out seeing you like this! Prep them with words to help you.

You’re doing it
You’re safe
You’re almost there
You’re a badass (my personal fav 🥰)
You’re so close to having our baby
Breathe your cervix open.
You never have to do that contraction again.

There is SO much more to say about transition! But hopefully this is a helpful set of tips.

The March/April Push Prep Course session is
open for registration! Prep for whatever birth you are planning - epidural, unmedicated, VBAC or even a cesarean ✨Join live or do it all on demand.

Share with a pregnant friend or your birth partner ❤️

Mamas, how do you remember transition in your labour? Any vomiting? Curse words? 🙋‍♀️ Been there!

#pushprep #birthpreparation #pregnancylife #pregnant #thebellemethod #prenataleducation #laboranddelivery #birthtips #transition #pregnant #epidural

Comment PUSHPREP and I'll send you a link to a fre

Comment PUSHPREP and I'll send you a link to a free 30-min Pushing Workshop.

No, you don't have to give birth on your back, holding your breath and turning purple in the face if you don't want to.

You don't need to do it for the convenience of your care provider.

You don't need to do it because you get an epidural.

If you WANT to be on your back, great! If holding your breath or being on your back feels intuitive, that's ok!

📢 The point is that you should have CHOICE. Autonomy. Agency. Even in emergencies - it matters.

Pushing on your back closes your pelvic outlet. Your sacrum can't move well (4 vs 16 degrees for the nerds). You're pushing your baby out of a smaller opening, against gravity essentially "uphill". And if you want the evidence on this, I'll share in comments and pin it 😉

Holding your breath (closed glottis pushing) doesn't get your baby out any faster. But hello hemorrhoids! Hello broken blood vessels in your face.

So why do most women birth on their back? Mostly because it's easier for their care providers to "see". It's how docs were trained to catch babies. It's what they are comfortable with.

Why are women so often coached to hold their breath and push like they "are pooping"? Because it's what nurses have been taught to cue.

And most women don't have a solid understanding of their pelvic floor or biomechanics before giving birth. And I want to change that.

You can push in a way that reduces pelvic floor trauma and preserves oxygen to you & baby.

EVERYONE deserves this info. Not here to gatekeep.

I have so many posts on this topic but there's only so much you can cover in a 15 second reel. 🤷🏼‍♀️

So I'm bringing back the FREE prenatal webinar.

We're gonna get into the nitty gritty of pushing, breathing and bust some myths so you feel more empowered to self advocate. I want everyone to have access to this evidence based info. Your birth matters.

Comment PUSHPREP and I'll send you the sign up link. ☺️

#thebellemethod #pushprep #birtheducation #pregnancyproblems #momtobe #laboranddelivery #preggo #pregnant #pregnancytips #prenatalworkout

There's so much we can do to prepare our pelvic fl

There's so much we can do to prepare our pelvic floor for birth. And no, it's not all about perineal massage (the evidence on that is not as clear cut as you'd think).

The exercises above are beneficial for anyone, not just those of us who are pregnant.

We need to train internal rotation, not just for birth prep but also to improve hip and knee function.

Comment PUSHPREP for a free workshop on pushing past fear and physically preparing your body for birth. Come away with proven tools to use in labour and feel more empowered.

This is info everyone deserves and I am not going to stop sharing this! Birth matters. Pelvic floor injuries can be debilitating and life long, and there is much we can do to mitigate the risk🙏

Here's to your best birth. Share with a pregnant friend who needs this.

✨ March-April Push Prep Course online classes start this Tuesday March 4 at 8 pm ET! ✨

#thebellemethod #pregnancyprep #prenatal #birthpreparation #momtobe #pushprep #expecting

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