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Pelvic Health Mastery

Here's what I'd tell myself if I could go back 7 y

Comment PORTUGAL for more details ❤️ Join me

Comment PORTUGAL for more details ❤️

Join me @thebellemethod and the incredible Simone Muller from @re.centre for a transformative 6 day, 5 night retreat of movement, nourishment, and restoration at @quinta_do_amor , a serene eco-luxury retreat nestled in the foothills of Arrábida Natural Park just 45 minutes from Lisbon, Portugal.

Surrounded by mountains, Mediterranean forests, and wild beauty, this retreat is designed to reconnect you with your body and deepen your understanding of Pilates, hypopressives, pelvic health, and whole-body wellness.

Rates range from €2,795 – €3,495 depending on room type.
Sept 30-Oct 5, 2026. Open to all levels ( no prior Pilates or hypopressives experience needed - Simone meets with each participant online before the retreat to give you a private intro session to hypopressives ✨)

It's going to be the trip of a lifetime ❤️

Love,
Nikki

#portugalretreat #thebellemethod #elevateretreats #quintadoamor #hypopressives #pilatesretreat #lowpressurefitness

I had upper diastasis recti. Incorporating overhea

I had upper diastasis recti. Incorporating overhead arm work was KEY in rehab.

Remember the cue "arms up, ribs down". ✨

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 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.

All of this and more is in 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.

Also, it is never too late to improve your core and pelvic floor. Check the diastasis recti highlights for intro moves!

#postnatalfitness #diastasisrecti #ribflare #thebellemethod #postnatalpilates #momworkout #absafterbaby #diastasisrectiexercises #postpartumfitness

But really I've noticed that everything that is ma

But really I've noticed that everything that is marginally a core exercise is being branded as "pilates" these days.

We trendin'!! But we need to make sure we're not losing the plot.

Form matters. I don't care what kind of crazy mega moves you do in reformer class (heck I love em too!) But show me you know how to stabilize your spine, breathe into your ribs actually c.o.n.n.e.c.t.

Take it from your elder Pilates teacher (it's been 20s years of cueing breathing, rib cage knitting and pelvic positioning) - form matters. Treat the practice like a mindful meditation. Don't just follow the teacher like Simon says. You may feel a burn but it won't translate to a long term change in your body.

Want more cueing? It's a specialty 🥰😆

Love,
Nikki

#thebellemethod #pilateslovers #formfirst #groupexercise #pilatesstudio #athomepilates #techniquetip #absfromhome

Unfortunately "working harder" isn't the answer to

Unfortunately "working harder" isn't the answer to your low belly pooch and diastasis recti.

It's better technique and pressure management.
You'll get more out of 10 reps where you're actually connecting to the right muscles compared with an hour of random ab work. How you breathe in daily life matters too.

This is a huge topic in our Core Restore Course that takes you through 12 progressive weeks of 5 weekly workouts (plus live weekly online classes with me!) to transform your movement patterns, get results with diastasis recti, prolapse, and leaking.

You're not too old, too broken, too off the fitness wagon, too anything - you can start anytime in the Belle membership.

It's pretty cool when your body starts making sense, when you can connect the dots and really make lasting change so you can feel strong, empowered and do ALL the things 🔥

On your side,

Love,

Nikki

#thebellemethod #corerestore #ribgripping #upperabgripping #externalobliquedominance #prolapse #incontinence #pelvichealth #postnatalworkout

Every time I turn on this app, I see a woman's hea

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