Stay fit during pregnancy, prepare for birth, and restore your core postpartum

With our fitness video series you will learn how to connect to your deep core and pelvic floor during and after pregnancy.

Endorsed and recommended by Ob Gyn’s, Midwives and Pelvic Physiotherapists, The Bump Method Online program teaches you how to stay strong & functional: prevent and improve diastasis recti (separated abdominals), reduce prolapse and improve incontinence. 

Pregnancy and postpartum is a time of huge physical and hormonal change! Our bodies go through so much—they deserve special care and attention during this important life stage.

The Bump Method online program was designed with an expert Pelvic Health Physiotherapist to support health and fitness during pregnancy and postpartum recovery. We combine Pilates, functional movement and the latest in pelvic health research, all into a trimester-specific full body workout.

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Strengthen and connect to your core & pelvic floor all in the comfort of your own home.


The Bump Method Online program combines Pilates with Pelvic Health principles, teaching you deep core muscle activation—a skill you will have for the rest of your life! Learn how to take charge of your pelvic health: prevent prolapse, bladder leakage and diastasis recti (abdominal separation).

You will have lifetime access to comprehensive workout videos through your pregnancy and postpartum journey. These workouts will be accessed digitally.

“The Bump Method online videos were such an amazing part of my pre and postpartum fitness journey. During my pregnancy, I did these videos 3x per week at home in my living room. Then in early postpartum, I used the videos to help ease back into movement and exercise in a safe and appropriate manner (this was especially important to me because I had diastasis recti). I believe these workouts played an instrumental role in helping me prepare for labour, have an empowering birth, and a transition into motherhood with a quick postpartum recovery. The videos feature the best of Nikki's Bump Method style - safe, fun, innovative, full of pregnancy related information, and always a good workout! I also loved how the videos were broken down into sections, so I could still do a short workout on days I couldn't commit to a full hour. Highly recommend!!!”
— Olga V.

Build strength for the next chapter

These online workouts can be done in the comfort of your own home with minimal equipment. Do the whole video, or choose focused sections if you’re short on time.


  • How to prevent and heal excessive diastasis recti
  • How to minimize postural changes during pregnancy
  • How to connect to your deep “Core 4”
  • Learn to manage “IAP” (intra abdominal pressure from the growing baby)
  • Learn to release your pelvic floor in preparation for birth
  • How to do core diaphragmatic breathing (which helps in labour!)
  • Minimize back pain, sciatica and SPD (symphysis pubis dysfunction)
  • Learn to reconnect to your pelvic floor after delivery
  • Learn important core rehab moves that can be done within a week after birth

An in-depth look

Knowledge is power, and we want you to feel strong and empowered throughout your pregnancy, birth and postpartum journey. The Bump Method Online is designed to support you during pregnancy and postpartum. In our comprehensive fitness video series, you will learn how to activate the deep abdominal and pelvic floor muscles, heal diastasis recti and feel confident and empowered for birth and postpartum recovery.

Trimester 1


Learn the fundamental building blocks that will support you throughout pregnancy and postpartum recovery. Exercises are calming to the nervous system to help manage any hormonal related dizziness and nausea. Learn to activate your deepest layer of abdominals, the transversus abdominis before it stretches out in the later stages of pregnancy.

Here’s a video preview of the complete Bump Method program!


A 40 minute workout featuring techniques on core breathing, bridges, clams, planks and side planks, stretching, and more!

Trimester 2


This comprehensive 50 minute digital prenatal workout is designed for people in their 2nd trimester of pregnancy, between 14 and 27 weeks. Strengthen your body safely and effectively. Hormone levels have stabilized now that the placenta is built and this workout introduces new challenges to keep you energized and strong!

Here’s a video preview of the complete Bump Method program!


A 50 minute workout featuring techniques such as grand pliés, arm work, torpedo lunges, pushups and more!

Trimester 3


This comprehensive digital prenatal workout is designed for people in their 3rd trimester of pregnancy, between 27 – 40 weeks.

The exercise program is designed to increase comfort in this final stage of pregnancy, to manage postural changes, reduce back pain, prevent excessive diastasis recti (abdominal separation) and to release the pelvic floor in preparation for delivery.

Here’s a video preview of the complete Bump Method program!


A 50 minute workout featuring techniques such as wall squats, hip mobilization, wall push ups, lunges, and more!


Trimester 4 - Postpartum


The Bump Method 4th trimester postpartum exercise program is designed to restore your core from the inside out, repair diastasis recti (overstretched or “separated” abdominals) and retrain your deepest layer of abdominal muscles!

Heal your pelvic floor, address incontinence and reclaim your fitness confidence. Here’s a video preview of this 4th trimester core restore exercise program.

Here’s a video preview of this 4th trimester core restore exercise program.

  • Do your abdominals look and feel different since giving birth?
  • Do you ever throw your back out, or suffer from sore/tense neck since having kids?
  • Does your back ache by the end of the day?
  • Want an efficient and proven way to restore your physical strength and confidence?

Reconnect to your deepest layer of abdominals by learning how to activate your inner corset, stabilize your spine and strengthen from the inside out. This workout is ideal for postpartum – both caesarean and vaginal deliveries – as well as anyone looking to restore proper core function and retrain their abs to fire correctly. The program has been designed with the guidance of Dr. Sinéad Dufour, PhD, Pelvic Health Physiotherapist to help repair diastasis recti (over stretched abdominal tissue) that often happens during pregnancy. Here’s a video preview of what the 4th Trimester program is all about!


A 1 hour workout teaching you methods on breathing, stability, strength training, and diastasis recti repair.


“The Bump Method has changed my life. It has made me stronger, more stable and tightened me up in all the right places. After two pregnancies and two births, things weren’t quite the same. After one year of the Bump Method I can now jump on a trampoline with no “issues” (mom’s you will know what I mean here). The best part of the Bump Method is you can take it anywhere — videos at home, hotel rooms/gyms, on business travel or on vacation on the beach. You can do the full hour workout, or just focus on one part if you have 10-15 minutes.”

— Julie P.

Program Benefits

Mamas will learn to work their abdominal wall from the inside out, maintain postural alignment and set themselves up for a smooth postpartum recovery.


  • Helps minimize and heal diastasis recti (abdominal separation)
  • Easier delivery and reduced labour time
  • Strengthened pelvic floor resulting in fewer episiotomies/tearing/incontinence
  • Reduced risk of pelvic organ prolapse
  • Better brain-body muscle connection leading to smoother postpartum recovery
  • Faster return to pre-pregnancy weight
  • Reduced stress, anxiety and insomnia
  • Improved posture resulting in fewer aches and pains
  • More efficiently delivers blood and oxygen to the heart and brain, enhancing energy-levels.

“The Bump Method by Nikki Bergen was an integral part of my prenatal and postpartum journey. I am a mom of 2 and I used Nikki’s excellent videos for both pregnancies. They helped me stay on track with my fitness during my pregnancies, helped me with labour and delivery, and especially help me be ahead of the game with my physical recovery. My pelvic floor physiotherapist was always especially pleased with my progress, and I had no diastasis recti with either pregnancy as a result of these concise, informative and easy-to-follow videos.”
— Dr. Rachel Corradetti


Choose from three options to get started with The Bump Method Online—or for the best value, select the Complete Prenatal and Postpartum Workout series, below.

Frequently Asked Questions

  • Do I have lifetime access to this program?

    Yes, you have lifetime access to this program, and all of its future updates.
  • Do I need any special equipment?

    Suggested Equipment: a mat, set of 2 or 3 lb weights, large stability ball, pillow, yoga block or stairs.
  • Is this program Diastasis Recti safe?

    Yes! The program was created for women looking to restore their core, heal DRA, minimize pelvic organ prolapse and fix urinary incontinence. You can feel completely safe in performing these exercises, and will receive a lot of cueing and guidance in how to perform the moves correctly!
  • When can I start this program during pregnancy?

    You can start at any stage. Some women start as soon as they find out they’re pregnant! The workouts evolve through each trimester because the needs of your body change as you progress in your pregnancy!
  • When can I start this program after delivery?

    The movements are gentle enough to be done within one week of giving birth vaginally. Caesarean births may want to wait 3-4 weeks before beginning the program. Recent research shows that beginning gentle pelvic floor and core rehab immediately after birth is more beneficial than waiting 6-8 weeks post delivery.
  • Do I have to do the whole workout all at once?

    Nope! Each video is broken into clips below the full workout. Choose a shorter 15-20 minute section if you are short on time!
  • How often should I do this workout program?

    Good question! We’re trying to rebuild your brain-muscle connection, so workout frequency is more important than workout duration. That means 15 minutes every day is better than the whole workout two times a week.

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