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Pre Stretch: Chair Stretches

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Pelvic Health Mastery

How do these exercises improve bladder leaks? Wel

How do these exercises improve bladder leaks?

Well, they don't just by copying the moves - unless you're connecting them to your breath. That's what this is about.

It's not the choreography that "fixes" these issues - it's your technique. It's how you manage pressure during the movement.

This is what we teach inside Core Restore. The Spring 12-Week session starts online next Tuesday April 7. Join from anywhere. Get unlimited live support, a physio approved weekly on-demand program to follow, weekly meal plans for faster results and a group chat for questions (it's like texting me directly).

Comment TRIAL to get your first week for just $1.

(Shown in the video)
1️⃣Ball Donkey
2️⃣Shoulder Bridge
3️⃣Open Book Fly
4️⃣Single Swan
5️⃣Scarecrow
6️⃣Adductor Squish
7️⃣Kneel Ups

#womenwholift #thebellemethod #bladderleakage #postnatalfitness #perimenopausefitness

COMMENT QUIZ 👇 (2-min quiz to know exactly where t

COMMENT QUIZ 👇
(2-min quiz to know exactly where to start)

If you’re doing isolated kegels sitting in a chair or lying on your back and wondering why nothing is changing…

This is why 👇

Your pelvic floor doesn’t work in isolation.
It works better with movement — with your core, your breath, your whole system.

And research backs this up.

Pelvic floor activation is significantly higher when contractions are paired with movement vs. isolated contractions alone.

Meaning…
👉 Bridges
👉 Knee hovers
👉 Clams
👉 Squats
👉 Lunges

…done with a proper pelvic floor contraction > endless isolated kegels.

Because life doesn’t happen lying down or sitting still.
You need strength that transfers.

This is how you build a pelvic floor that actually supports you
in workouts, in motherhood, in real life.

It’s never too late.
But you do need to train smart.

Comment QUIZ and I’ll help you figure out your next best step

Reference: Bø K, et al. Am J Obstet Gynecol. 2016.

#thebellemethod #pelvicfloor #bladdersupport #postnatalworkout #kegels

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

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