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Comment POP for a free 10 page PDF guide on managi Comment POP for a free 10 page PDF guide on managing pelvic organ prolapse. I have first hand experience on this one. I was told I had a "low bladder" after my 2nd baby... It's called "cystocele" aka bladder prolapse. I felt broken. Washed up. Preoccupied with the constant heaviness in my pelvic floor - like something was falling out. If this is you, please don't go down the rabbit hole. Know that there is help and you can improve your symptoms. I'm living proof - along with thousands of women who have done this rehab work. Here are 7 moves - remember the breath is KEY. TIPS ✨Learn to breathe better into your diaphragm ✨Strengthen your glutes ✨Do more inversions on days you feel extra heaviness ✨Learn to fully release your pelvic floor (you need strong glutes for your pelvic floor to feel "safe" enough to stop clenching) ✨Get a squatty potty. Get 30-40 g of fibre a day. Don't strain ✨Explore hypopressives (they're in the Pelvic Floor & Core Restore Course! Start anytime!) ✨See a pelvic health physio You may also want to advocate for a pessary if your symptoms are impacting your life. There is evidence to show that pessary use can actually improve the grade of your prolapse. If you're struggling, please know this is very common and you're not alone. 50% of women develop prolapse in their lifetime. There are tools to help! On your side, always Nikki #prolapse #thebellemethod #pelvicfloor #cystocele #rectocele #hysterectomy #womensfitness #postnatalfitness #postnatalpilates #womensupportingwomen
There is a framework I teach in the Core Restore C There is a framework I teach in the Core Restore Course to help my students understand if a move is "safe" for their body. In other words, are they handling the pressure? 6 P's to avoid: Pain Pressure Peaking (aka coning as shown above) Popping (rectus dominance like bread loafing) Puffing (breath holding) Peeing The Internet likes simple answers, with popular posts like "5 moves to fix diastasis" or "safe vs unsafe exercises for diastasis". It doesn't work like that. Newsflash- crunches are not inherently unsafe. In fact, forward flexion is key to train back after the early rehab work. We can't get stuck at toe taps and leg slides forever. We need to overload the tissue and we can't do that if we're stuck in fear about what's "safe". It comes down to technique. How do you breathe? Can you activate the deep core along with the superficial core muscles? We all have different patterns. Some of us have external oblique dominance and grip our ribs, some flare our ribs, some of us have rotations in our thorax, some of us are dealing with C-section scar adhesions - it all impacts our pressure management. So instead of limiting yourself to arbitrary lists of safe vs unsafe exercises, learn about your body, and discover how to truly train back your function. It's all in Core Restore. ✨ #thebellemethod #diastasisrecti #postnatalpilates #absafterbaby #abrehab #corerestore
You don’t need a fancy home gym. You don’t nee You don’t need a fancy home gym. You don’t need the perfect space, outfit, or equipment. I filmed this booty + thigh burner in my garage… with a $10 inflatable ball. And guess what? It still WORKS. Stop waiting for “someday” when you have the right setup. Start imperfectly. Start with what you have. Even if it's 15 minutes in a basement. Start today. Your body doesn’t care if your workout is in a sunlit studio or between the bikes and the boxes in the garage — it cares that you moved, challenged yourself, and showed up. So grab your ball, roll out the mat, and let’s make it happen. I'm right there with ya. Wearing a new set from @michi_ny ❤️ Thank you!! Hands down my fav ✨ #bootyandthighs #barreworkout #thebellemethod #startwhereyouare
I thought I was broken. After my second birth, pro I thought I was broken. After my second birth, prolapse left me scared to move, scared to lift my kids, and scared I’d never feel like myself again. But living symptom free is possible. Getting back to what you love, is possible. With the right strategies, I reduced heaviness, rebuilt my strength, and learned to trust my body again. By 10 months postpartum I could pick them up and even squat without fear. It's a freakin journey. I get it. If you’re dealing with prolapse, please know this: 💛 You are not broken. 💛 You are not alone. 💛 You can get back to what you love. I’ll show you how. It's all in Core Restore. #prolapse #postpartumrecovery #pelvicfloorhealth #thebellemethod
Episiotomy isn’t just a little snip. It’s a cu Episiotomy isn’t just a little snip. It’s a cut with surgical scissors to your perineum during childbirth to enlarge the opening. And it's often overdone. In fact, the research is clear: routine episiotomies can increase your risk of severe 3rd and 4th degree tearing. ⁠ They should only be used in rare cases (like forceps or vacuum deliveries) and not be part of standard routine practice. One of the best @wegotherepodcast interviews I ever did was with Dr Michael Klein, a trailblazing physician who fought for decades to finally get research done that proved the truth of how damaging routine episiotomies are for women. ⁠ ⚠️ Ask your provider: “What’s your episiotomy rate?” It should be LOW—ideally under 5%. If it’s higher… it might be time to explore new options. ✂️ Once upon a time, nearly every woman was given one. (Ask your grandma!) Rates have thankfully dropped—but in many places, this outdated routine still persists. High rates are still seen in Asian countries like Taiwan, where rates can reach 100% for primiparous women, and in parts of South America, such as Brazil, with rates as high as 80%. India's rates are over 90% for first time moms, as well as several countries in the Middle East and Eastern Europe (over 50%). Sweden on the other hand, has a 1% rate. ✨ Knowledge = power.⁠ You deserve informed, respectful care. Did you have an episiotomy? How was your recovery? 📖 Carroli & Mignini (2009). Episiotomy for vaginal birth. Cochrane Database of Systematic Reviews. #episiotomy #birthfacts #womenshealthmatters #thebellemethod #prenataleducation #birthprep #birthclass
Comment PUSHPREP for a free prenatal workshop to p Comment PUSHPREP for a free prenatal workshop to protect your pelvic floor in birth. ❤️ 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, choose a training program that is very specific to the end goal: a smoother delivery & easier postpartum recovery. Minimal diastasis recti, less tearing, better pelvic floor control, and less prolapse. Yes it's possible. Baby boy was born 2 days after I shot this video in a 3 hour labour ❤️ The Prenatal Pilates & Push Prep Course is your ultimate roadmap for training during pregnancy + evidence based birth education. Join live online classes and also do it all on demand. Just read the testimonial highlights here saved to my profile. 18,000 births supported and counting 🥰 And if you're expecting and want even more support in person, join our upcoming 3 day, 2 night Prenatal Retreat October 24-26, 2025 in stunning lakeside unbuttoned luxury in Kingston, Ontario. Link in profile. #thebellemethod #birthtips #birthpreparation #birtheducation #prenatalworkout #birthmatters #expectingmom #pregnancyworkout #laborprep #birthprep #birthplan #momtobe
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