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Pelvic Health Mastery

I had a "low bladder" after my second baby 4 years I had a "low bladder" after my second baby 4 years ago. It's called "cystocele" aka bladder prolapse. Comment POP for a free 10 page PDF guide on what helped me the most. 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 (not 6 like the video says hah. Currently editing on a plane and can't upload a correction!) 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 Core Restore Course!) ✨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 PS. Using the coregeous ball from @tuneupfitness #prolapse #thebellemethod #pelvicfloor #cystocele #rectocele #hysterectomy #womensfitness #postnatalfitness #postnatalpilates #womensupportingwomen
Repost from 2 years ago — resharing because this Repost from 2 years ago — resharing because this information is still not reaching so many moms who need it ✨ Getting in and out of bed can be VERY challenging in the early days after a cesarean birth. Two years ago, my longtime friend Morgan @twomomsinmotion had just given birth by c-section (3 days postpartum!) and because she’s also a chiropractor, we decided to demo a supported way to get in and out of bed. I also got to meet sweet baby Koa. 💛 Morgan & Alejandra used this method because the commonly taught option of rolling onto one’s side and pushing up was still quite tender at that stage of recovery. 🙏 This can be a helpful alternative for some bodies in those very early days. I'm planning to share more updated cesarean birth and recovery content soon. What would be most helpful for you to see next? Tell me below! 👇 #csectiontips #cesareanbirth #csectionrecovery #csectionmama #cesareansection #csection #bellybirth #thebellemethod
Mothers supporting mothers can change everything. Mothers supporting mothers can change everything. ❤️ In a world that feels loud and divided, let’s take a moment to share kindness, shared wisdom, and support. If you’re pregnant or newly postpartum, ask a question below. If you’ve been here before, scroll, pause, and share what you know. ✨ I was 33 weeks pregnant here with a 22-month-old. If this season feels heavy, I see you. #womensupportingwomen #motherhoodunited #thebellemethod #newmom #twoundertwo
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). 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. ✨ The Push Prep course will change everything. The Jan/Feb session is underway. You can still join. It's all part of the Belle Membership. #thebellemethod #pregnancyprep #prenatal #birthpreparation #momtobe #pushprep #expecting
Rib flare isn’t only about how your core looks—it’s about how it functions! Breathing issues, diastasis, pelvic floor pressure often start here. These 5 exercises (yes, with a straw) retrain the system from the inside out. It's about strengthening the muscles of exhalation, without adding downwards pelvic floor pressure. Comment QUIZ to take a 2-minute quiz and find your starting point inside the Belle programs. #thebellemethod #pelvicfloor #ribflare #diastasisrecti #absafterbaby #postnatalfitness #corerehab #abrehab
Your pelvic floor and core need timing, awareness, Your pelvic floor and core need timing, awareness, and load transfer...not just more squeezing. The goal is to build a pelvic floor that knows how to engage, relax, and respond reflexively. So you don't have to think about it all the time! That's why endless kegels don't often help. And why smart integrated training moves the needle forward faster. Inside the Belle Membership, we train strength + coordination + control so your pelvic floor supports you in real life. It's never too late to start. Comment TRIAL for a free one-week pass to Fit or Premium Memberships. #thebellemethod #postnatalfitness #pelvicfloor #pilates #prolapse #kegels #incontinence #bladderproblems
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