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Pelvic Health Mastery

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
Does this posture look familiar? Upper cross syn Does this posture look familiar? Upper cross syndrome is associated with sitting at your desk for long periods of time, reading on your phone, etc., but it’s also from baby-feeding! Anyone else always cruising IG on their phone while nursing?! 🙈 You get weakness in your lower trapezius, rhomboids and neck flexors, and a lot of tension in the front of your chest, upper traps and levator scapula. The overactive muscles and underactive muscles can then overlap, causing an X shape to develop. This can cause severe headaches and general pain. Here are 2 ways you can improve your posture and get some relief! All you need is a small ball. I love the @tuneupfitness balls but a tennis or lacrosse ball can work too! Are you feeling soreness from mom life? What is bugging you the most?! I’ll do some more relief posts for ya ❤️ This is all covered and more in Core Restore, our 12-week core and pelvic floor rehab program inside the Belle Premium Membership. Comment TRIAL to try it for a week for just $1. #breastfeedingproblems #thebellemethod #uppercrossedsyndrome #postpartum #postpartumfitness
Comment TEACHERTRAINING for the link to join us fo Comment TEACHERTRAINING for the link to join us for our immersive retreat-style Belle Method Training in Kingston, Ontario at the stunning Bloom Holistic Retreat. Think unbuttoned lakeside luxury, a global community of movement professionals, hands-on learning, connection and so much more. This is the antidote to online courses you never finish. This is the antidote to feeling isolated and without mentorship in your career. This is the next step in your journey to make a bigger impact and help more people with your skill set and knowledge. If this feels like a calling, then this is your sign. The pelvic floor is so misunderstood, and your female students are asking for your educated guidance. Sept 24-27, 2026. Comment TEACHERTRAINING for all the details. 🤍 #pilatesteachertraining #thebellemethod #pelvicfloor #teachertraining #prepostnatal
Comment PUSHPREP for a free 40 minute birth prep w Comment PUSHPREP for a free 40 minute birth prep workshop and learn to train your mind and body for labour and delivery. We can absolutely prepare our bodies for birth. Inside the Push Prep Course workouts, one of our main priorities is improving hip rotation (internal and external) and reducing often unconscious clenching patterns so the pelvic floor muscles can move through their full range of motion. During pregnancy, the pelvic floor needs to be strong and resilient to support carrying a baby. But during labour and delivery, those same muscles also need the ability to release, lengthen, and stretch. That’s why it goes beyond simply doing “pregnancy-safe” workouts. We can train in a way that specifically supports an easier birth experience and a smoother postpartum recovery. If you want to dive right in, comment TRIAL to get a 7 day free trial to the Push Prep course inside the Belle Premium Membership for just $1. Here for you, Xo ❤️ Nikki #birthprep #pushprep #prenatalfitness #birthpreparation #prenatalpilates
Pilates helps bladder leaks more than isolated keg Pilates helps bladder leaks more than isolated kegels. Studies prove it. (Turn sound on for cues!) Pilates isn’t just about toned abs and matching workout sets. It’s about reconnecting to the deep muscles that support your body, including your pelvic floor. For many people dealing with incontinence, the first answer they’re given is medication, then it's kegels and maybe even surgery. But movement matters. Practices like Pilates strengthen the core and pelvic floor in an integrated way, which supports better bladder control more effectively than isolated kegels. You're training the whole system. I’m sharing this because of some recent comments questioning the effectivenes of Pilates — and even suggesting that someone like me couldn’t possibly have dealt with bladder issues. False. And that’s exactly why I talk about it. Your body is not broken. It’s adaptable, resilient, and incredibly capable of change. Sometimes the first step is simply moving your body and learning to trust it again. Comment QUIZ for the link to a 2 minute quiz that will guide you on where to start your fitness rehab. Love Nikki #incontinence #pelvichealth #bladderhealth #thebellemethod #pilates
So many women are taught that at some point their So many women are taught that at some point their body just stops responding. Age. Hormones. Motherhood. Menopause. My body has been through IVF, heart and uterine surgeries, prolapse, miscarriage and two pregnancies. And what I’ve learned after 20+ years teaching movement is this: Bodies are far more adaptable than we’re led to believe. Sometimes the real shift happens when we stop assuming it’s too late. That is all. 🤍 #thebellemethod #StrongAtAnyAge #MovementMatters #WomenOver40 #BelieveInYourBody
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