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Bump Method Online Full Prenatal and Postpartum Series

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Pelvic Health Mastery

Remember the cue "arms up, ribs down". ✨ Try the Remember the cue "arms up, ribs down". ✨ Try the Belle Membership it for 7 days for $1. Comment TRIAL for the link and start training now👇 TIP: learn how to separate an overhead reach (aka shoulder extension) from back extension (aka arching your spine). Learn to breathe into your diaphragm first. When you reach for something over your head, can you do it without arching your back or thrusting your ribs forward? Try it with me now. Put your phone down and lift both hands overhead like you're dancing the YMCA. What did your ribs want to do? Tell me! 😉 A wider infrasternal rib angle (sign is a permanently tighter bra strap) usually due to the pressure of the growing baby in pregnancy, can cause constant tension on your abdominal fascia and make it harder to improve diastasis. An inexpensive prop like a flex band is so useful. Tip: gently pull it apart as you bring the band overhead to generate more muscle activation. This is all inside the 12 week Core Restore course. 5 progressive workouts per week (15-30 min max), nutrition plans, 100 + on demand workouts, stretches, technique tips, pelvic health education, live classes with me and deep dives into exercise for prolapse, incontinence, diastasis, c-section rehab, back pain and full body strengthening. Try the Belle Membership it for 7 days for $1. Comment TRIAL for the link. 👇 Also, it is never too late to improve your core and pelvic floor. #postnatalfitness #diastasisrecti #ribflare #thebellemethod #postnatalpilates
Comment POP for my 10-page prolapse guide (with ex Comment POP for my 10-page prolapse guide (with exercises you can actually follow) ✨ Most people with prolapse are told to “just do kegels.” But your pelvic floor isn’t meant to work alone. If your glutes aren’t doing their job, your pelvic floor ends up overworking → leading to more pressure, not less. These 6 exercises help you: • Build real support • Reduce pressure • Feel stronger + more in control Comment POP and I’ll send you my free 10-page PDF with prolapse rehab exercises 💛 This is all in the Core Restore Course. Next online live class session starts April 7! If you're dealing with prolapse, leaking or diastasis recti - this is your sign. It's never too late to start. #prolapse #thebellemethod #postnatalfitness #pelvicfloor #postnatalpilates
Most people think core rehab for diastasis recti i Most people think core rehab for diastasis recti is about finding the “right exercise”… but that’s only half the story. What actually matters is how you progress it. The same movement can be: ✔ too gentle (and not enough stimulus) ✔ too advanced (and you lose control + compensation) ✔ or perfectly matched to your current stage And here’s where most people get stuck: They either skip ahead too soon… or stay doing gentle work like leg slides and knee fall outs for way too long. Neither leads to real progress. In this reel, I’m showing 5 progressions of the same banded core exercise so you can see how rehab is meant to evolve. Because healing your core isn’t random, it’s structured! And the biggest breakthrough comes from knowing exactly where YOU should start. If you’re not sure what level you’re at, comment “QUIZ” and I’ll send you the assessment so you can find your starting point. Progressive workouts and core training for diastasis recti is all part of the Belle Membership. ✨ #thebellemethod #diastasisrecti #postnatalpilates #diastasisrectirepair #absafterbaby
Not nostalgia...just involuntary system recall. Not nostalgia...just involuntary system recall. Alice Deejay from 1999 called, and if your nervous system answered, you might be in perimenopause. 🪩💅 Who's with me on this one? And if you're stressed the F out right now and hormones have you crying at monkey videos online (Punch?!!) comment MOBILITY for the free 4-video stress relieving mobility series we just launched. It's still available for another week. Right there with you! Love Nikki #perimenopausesupport #perimenopausefitness #thebellemethod #40plusstyle #90sgirl
The team who makes it all happen 🤍 The trust you The team who makes it all happen 🤍 The trust you place in me. The way you show up (sometimes late night!) to solve problems together. The belief you hold in what we’re building. The patience, grace & support from my team is something I will never take it for granted. Since starting The Belle Method in 2012 (14 years ago!!), one of the biggest lessons I’ve learned is this: the people you build with matter just as much as what you build. And I get to build with some of the very best. A heartfelt shoutout to Katelyn, Saranne, Patricia, Carol, Jeremy, Owen, and Kim. ❤️ You are the heartbeat of all of this. You make it possible, and you keep me sane! With so much love, Nikki ☺️ #myteam #thebellemethod #femalebusinessowners #lovethesepeople
Comment PLAN for free core rehab workshop. 👇 12 y Comment PLAN for free core rehab workshop. 👇 12 years ago I did a huge course all about Diastasis Rehab. The belief at that point was that we should avoid all crunches because it would put too much pressure on the tissue and make the gap worse. So we all taught A LOT of TVA work. Toe taps, leg slides, wipers, dead bugs, bird dogs - amazing exercises for deep abdominal activation and stability! But we didn't progress beyond that. Traditional Pilates work for diastasis recti was deemed as "unsafe". I actually got a lot of flack for continuing to teach forward flexion (hundreds, bicycles, roll ups etc). Intuitively I knew it helped. My students were getting stronger and the gaps in their abs were narrowing. I even remember doing this "unsafe" postpartum ab work for myself after birth and not sharing here publicly because I feared the diastasis police would come after me (not even kidding!). I'm over this now 🥰 And research is catching up. The truth: Our abdominal wall needs progressive overload like any other muscle if it's going to get stronger. Of course there is nuance, and nuance doesn't do well in a 25 second reel on Instagram. So if you've read the caption this far, just know this: Start by learning how to fire your deepest layer of core. Build tension in your tissue. Connect with your pelvic floor. Find your TVA. Breathe to move your diaphragm. Mobilize your rib cage. And then once you've built this foundation, add more LOAD. The whole point of this post is to encourage movement and reduce fear. And to hopefully help people realize there is no safe vs unsafe core exercise - it depends on HOW and WHEN in your rehab journey you do it. Special shoutout to my friend and mentor Professor @dr.sinead for being such a beacon of knowledge and research in this field! Check her out and even just google some of her research. Sinead, thank you for putting up with my random text messages and rambling thoughts on this topic. 🤓 You are not broken ❤️ #diastasisrecti #thebellemethod #corerehab #abrehab #postpartumbody
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