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PUSH PREP LIVE UPGRADE

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$30 USD \ $42 CAD

PUSH PREP LIVE UPGRADE quantity

Did you know that tight hips can lead to a tight p

Did you know that tight hips can lead to a tight pelvic floor? When your hips lack mobility, the pelvic floor often compensates by gripping, especially in pregnancy.

This tension can make it harder for your body to release when it matters most during birth.

Improving your hip mobility can help reduce pelvic floor over activity, create more space in the pelvis, support Baby's optimal position and help your body prepare to yield (not brace!) during the pressure of pushing.

Learning to yield to pressure and surrender might be one of the most important things when it comes to reducing the chances of severe perineal tearing in birth. Your care provider, how supported you feel, and your birth environment also matter a great deal.

Birth prep isn't just about strength. It's about softness, mobility, and learning how to release. Your hips hold more power than you think.

Comment PUSHPREP for a free 30 minute workshop on how to prepare your mind and body for birth from a pelvic health informed lens. ✨

It will give you a taste of our Push Prep course which has supported over 15,000 births from all over the world ❤️

Love
Nikki

#thebellemethod #pushprep #laboranddelivery #prenatal #pregnancy #fitbump #birthprep #expectingmom #momtobe

Comment RESTORE for 5 days of quick follow along v

Comment RESTORE for 5 days of quick follow along video workouts to help restore your core and pelvic floor. This is a taste of the 12-Week Core Restore Course I created. 🔥

Placing a yoga block under the sacrum is a powerful way to increase tissue tension in your lower abs (transversus) - ideal for c-section recovery & diastasis recti.

When you press your palms into a wall overhead too...it gets your obliques and rib cage involved for a FULL abdominal wall activation.

Traditional crunches can unfortunately add unnecessary pressure on your linea alba. Crunches do eventually become key part of abdominal strength building, but it's not the place to start your diastasis rehab!

You're also not starting with enough preloaded tension on your tissue when you begin lying flat on the mat to deeply activate lax abdominal muscles with diastasis recti. This might be why you're not getting anywhere with the typical exercise prescription of clams, bird dogs, leg slides and toe taps.

(These are great exercises - but many of you aren't actually connecting to the muscles without better cues and set up).

So as much as titles like "5 moves to transform your core" get people's attention, it's so much more than just the moves.

I've been teaching Pilates for almost 20 years. I'm 44 this year. It's interesting/alarming when I see people promoting online fitness programs to improve diastasis recti who have never actually taught humans in real life. This should be a prerequisite, but sadly, there is no regulation.

We'll learn a lot through experiencing stuff in our own body. We also learn in fitness certifications. But you know what's the most powerful driver of expertise? Thousands of hours working on thousands of human bodies over several decades.

Comment RESTORE for 5 days of quick follow along video workouts to help restore your core and pelvic floor. This is a taste of the 12-Week Core Restore Course I created. 🔥

#thebellemethod #diastasisrecti #postnatalfitness #prolapse #coreexercise #pilates #postnatalpilates #corerehab #abrehab #absafterbaby #momworkout #diastasisrectirepair

Comment UPR (stands for Ultimate Prenatal Retreat!

Comment UPR (stands for Ultimate Prenatal Retreat!) for the link with more details on our 2nd annual Prenatal Retreat happening October 24-26, 2025 at the stunning lakefront Bloom Retreat Centre near Kingston, Ontario.

Last year we had women join us from Seattle, Calgary, Vancouver, New York, Ohio, Toronto, Orlando, Boston, Halifax, and beyond.

Spaces are limited. It will be an absolute honour to host you and support you in preparing for your best possible birth. ✨

#prenatalretreat #prenatalpilates #prenatalclass #prenatalyoga #birthprep #thebellemethod #theworldofmybaby

Whether you give birth vaginally or by cesarean, t

Whether you give birth vaginally or by cesarean, there are certain early rehab movements that will help your recovery.

Many students begin these within the first 1 to 2 weeks after a vaginal delivery. I've found it best to delay these until at least 3-4 weeks after a cesarean birth - this is a generalization and it will vary based on the situation (severe tearing, episiotomy, planned vs emergency cesarean - it makes a big difference in readiness for movement).

(Video is sped 2x)

1️⃣ Arm Threads mobilize your t-spine. Feeling pelvic floor heaviness? Sore back from breastfeeding? Hard to breathe? Rib flare? This will help.

2️⃣Butterfly to an inner thigh squeeze and glute activation helps create pelvic symmetry and reduce pelvic girdle pain (SPD can linger after birth). Did you know that sometimes after a vaginal birth, your pelvis can become flared out, stuck in the birthing position? It happened to me and this exercise was an absolute game changer.

3️⃣Bridge Squeeze helps reconnect your brain to your pelvic floor, reduce pelvic floor heaviness and begin to activate the glutes which often atrophy in pregnancy and postpartum.

4️⃣Cross Body Press Marches are an ideal initial deep core activation. You are connecting your external oblique to your opposite adductor, which represents your anterior oblique sling. This is key for core function especially post c-section.

This is just the tip of the iceberg, but hopefully provides a bit of a sense of the reason behind WHY we do the movements we do. It is definitely all by design, and not a random choreography!

Join the 12-Week Core Restore Course for step by step guidance on rehabbing diastasis recti, prolapse and incontinence and regaining deep strength as you transform your body. 5 short workouts per week (10-30 minutes) plus pelvic floor education, accountability chat, live classes with me who will answer ALL your realtime questions, recordings, nutrition plans, calendar tracker and an on demand library of workouts, stretches and technique videos.

There is a roadmap to recovery ✨❤️

Love
Nikki

The breath is often the hardest most frustrating p

The breath is often the hardest most frustrating part for students of Pilates.

It takes practice and time but once you get it you will TRANSFORM your core and pelvic floor.

Here I'm using the breath ball to visually demonstrate when my core and pelvic floor are contracting. I kept the music off so you can really hear the breath.

These are all active breath core positions. So we're inhaling more shallowly into the side ribs to maintain some degree of core activation, even on the inhale.

Is this helpful? I'm always trying to brainstorm new ways to share these concepts in short visual videos! We get into much greater detail in the courses, but hopefully these short reels help!

Love

Nikki

#thebellemethod #postnatalpilates #pilatescore #corework #abdominal #abwork #pilatesathome #pilatesworkout #diastasisrecti #pelvicfloor

Comment PUSHPREP for a [free] 30-minute workshop t

Comment PUSHPREP for a [free] 30-minute workshop to prepare your mind & body for birth.

This is information everyone deserves. From pelvic floor prep, understanding how to protect your core, reduce diastasis, reduce tearing, reduce pelvic floor injury and learning how to train physically and mentally for labour.

Because your birth has a lifelong impact on you. And it's my deepest hope to help you have the best possible birth that YOU want - whatever that looks like ❤️

Love
Nikki

#pushprep #prenatalpilates #birthpreparation #laboranddelivery #thebellemethod #pregnant #expecting #prenatalworkout #birthprep

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