The Belle Method

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The Belle Method Pilates & pelvic health fitness to build functional strength through pregnancy, postpartum & beyond. Belle is about feeling strong and beautiful inside and out.
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The Belle Method is the creation of Pilates Instructor and professional dancer Nikki Bergen. B.E.L.L.E. stands for:

BEING true to yourself: It’s about self-care, carving out time for yourself and being honest about your needs. Sometimes you have to come first! ELEVATING your awareness: what’s working and what’s not working in your body and in your life. It’s about being mindful and deciding to take action. LEARNING to get results: We teach you how to reach your goals. Classes focus on toning, strengthening and tightening target areas for a highly effective workout. LIVING the challenge. It’s about creating your reality. With the right tools and support, you can accomplish anything! EVOLVING your life. Need we say more? This is the method that will show you how. The Belle Method also has The Bump Method division for pre/post-natal fitness and The Pink Method division breast cancer recovery. We offer group classes, workshops, private training, coaching and certification for fitness professionals across Toronto. And by the way, you are already beautiful! Nikki

09/03/2026

Comment PUSHPREP and I’ll send you the free 40-minute workshop.

Inside, you’ll learn my 5-step method to prepare your body and mind for birth so you can reduce tearing, labour with confidence, and support a smoother postpartum recovery.

Over 14,000 expecting moms have already taken this workshop — and yes, it’s completely free. Because every woman deserves this information. It’s also what I wish I had known before the birth of my first child.

This is for you whether you’re planning:
• a hospital birth with an epidural
• a home birth
• a VBAC
• a repeat birth
• or even a planned C-section (yes, we can prepare for this in pregnancy)

It’s also a sneak peek inside The Belle Method Prenatal Pilates & Push Prep Course.

👇
Comment PUSHPREP and I’ll send it to you.

Love,
Nikki

03/03/2026

“Your body did not betray you. The system failed you.” 🎧

Comment VBAC to listen to this episode.

Kristen had an unplanned C-section in the middle of the night during COVID — transferred from home to hospital mid-labour because her midwife had another patient to attend to.

For 18 months, she didn’t even have language for what she was carrying.

Then she got pregnant again.

And this time? She prepared differently.

She didn’t just hope for a better experience.
She trained for one.

She did Push Prep.
She learned the physiology.
She practiced advocacy.
She regulated her nervous system.
She built a birth team aligned with her values.

Preparation didn’t guarantee a specific outcome.
It gave her power inside whatever outcome unfolded.

This episode is about VBAC.
It’s about trauma.
It’s about reclaiming your voice.

But more than anything — it’s about what happens when women are educated, supported, and physiologically prepared for birth.

If you’re pregnant (or planning to be), this is your sign that birth prep is not optional.

It’s foundational.

🎧 New episode is live.
Comment VBAC for the link.

And if you’re ready to prepare your body and mind the right way —
March–April Push Prep live classes start tonight at 8pm ET.

Let’s do this differently.

Teaching around the world continues to be one of the greatest honours of my life.And also one of the greatest teachers.T...
03/03/2026

Teaching around the world continues to be one of the greatest honours of my life.

And also one of the greatest teachers.

The more I travel, the more I see how alike we are....even when we look different, speak different languages, or live different traditions.

We all carry doubts.
We all crave connection.
We all want to feel comfortable in our bodies.
We all long to belong.

This work keeps humbling me.
It keeps reminding me to listen first.
To respect deeply.

Thank you for having me. I am truly grateful to visit Mexico City and speak about women's health, perimenopause fitness and the pelvic floor.

Here's to empowered women, across the world. 💕🌎

🇲🇽

27/02/2026

Comment TRIAL to get 7 days inside the Belle Memberships (Fit or Premium). These are not typical workouts.

We are changing HOW we connect to the muscles and learning how to manage our pelvic floor pressure.

Isn't it wild that our body prioritizes taking omega 3-rich fat from our butt to make breastmilk? Our glutes shrink to feed our baby's brain 😆

The postural hunching with breastfeeding and constant sitting doesn't help.

As for pregnancy, we are overstretching the abdominal muscles that support your posture, which often causes a de-activation of your upper back, abdomen, and glute muscles.

Byyyyye b***y! 🪦Welcome "heart bottom syndrome". Your butt turns from an apple into an a flattened heart because of all the compensatory muscle activation patterns.

This increases prolapse and bladder leaks too.

Ladies it happened to me. And I'm here to show you how to build them back. 💥

Learning how to reactivate your glutes to support your pelvic floor changes everything.

Minimal equipment, maximum results - right from your home. And yes - all the dietician and nutritionist created meal plans, recipes and grocery lists to ensure you're fueling yourself properly ❤️

25/02/2026

There are a lot of organizations doing important work in the world.

But this one....this is my charity of choice.

When I first learned about obstetric fistula - a preventable childbirth injury that leaves women with constant urinary and f***l incontinence after obstructed labour - I couldn't un-hear it or un-know it.

These are largely impoverished women who survive childbirth but lose their babies, their health and are then ostracized for an injury that was never their fault.

Then they tragically suffer in isolation and shame for decades.

And yet 90% of the time, a surgeon can repair the injury.

For $633.

That number stops me every time.

In a world where we debate biohacks and red light masks, there are women who are desperate for access to basic obstetric care, and a surgery that restores their dignity.

The Fistula Foundation is the leading global charity in providing life changing surgeries for women around the world: 17,500 fistula surgeries across 30 countries last year.

This is the charity I choose to support, because no woman should suffer like this. Not in 2026. Not anywhere.

This episode moved me deeply. I hope it moves you too.

Comment FISTULA for the link to listen. If you feel called, please share or consider donating. Even one surgery changes everything.

Love
Nikki

At some point in your career, you realize it's not just about teaching the exercises. It's about building trust. Reading...
24/02/2026

At some point in your career, you realize it's not just about teaching the exercises.

It's about building trust.
Reading bodies.
Reading the room.
Knowing went to push and went to pull back.
Progressing safely without holding your students back.

The Belle Teacher Training is coming to Dublin, and it's a true personal joy to bring this work across the world. ☘️☺️

This training represents 20 years of Pilates study, refinement, and thousands of bodies I've had the privilege to teach.

Every framework, every progression, every cue has been shaped by real pregnancies, recoveries, and strength journeys.

You'll walk away with sharper eyes, clearer language, and the confidence to coach diastasis, prolapse, birth prep, postpartum, and pelvic floor fitness with true understanding - so you can make an even greater impact on the lives of women.

June 26-28, 2026
Early bird €495 through April 1

Comment IRELAND for the link with more details.


24/02/2026

Comment PUSHPREP for a free prenatal workshop to protect your pelvic floor in birth. ❤️

There are many things we cannot control during birth, but one of the things you CAN control, is HOW you prepare your body beforehand for this athletic event.

In pregnancy, choose a training program that is very specific to the end goal: a smoother delivery & easier postpartum recovery.

Minimal diastasis recti, less tearing, better pelvic floor control, and less prolapse. Yes it's possible.

Baby boy was born 2 days after I shot this video in a 3 hour labour ❤️

The Belle Method Push Prep Course is your ultimate roadmap for workouts during pregnancy + evidence based birth education. The March - April live classes start next week Tuesday March 3 at 8 pm Eastern (recordings provided).

Ask me questions in real time, live. Get feedback on your form. Learn the evidence so you can advocate for yourself. Feel truly supported by a community on your prenatal journey.

Just read the testimonial highlights here saved to my profile.

17,000 births supported and counting 🥰

25/11/2025

Comment PUSHPREP for a free prenatal workshop to protect your pelvic floor in birth. ❤️

There are many things we cannot control during birth, but one of the things you CAN control, is HOW you prepare your body beforehand for this athletic event.

Yes, it's like a marathon for your uterus. 💪 (like actually)

In pregnancy, choose a training program that is very specific to the end goal: a smoother delivery & easier postpartum recovery.

Minimal diastasis recti, less tearing, better pelvic floor control, and less prolapse. Yes it's possible.

Baby boy was born 2 days after I shot this video in a 3 hour labour ❤️

The Prenatal Pilates & Push Prep Course is your ultimate roadmap for training during pregnancy + evidence based birth education. Join live online classes and also do it all on demand.

Just read the testimonial highlights here saved to my profile.

18,000 births supported and counting 🥰

And if you're expecting and want even more support in person, join our upcoming 3 day, 2 night Prenatal Retreat October 24-26, 2025 in stunning lakeside unbuttoned luxury in Kingston, Ontario. Link in profile.

24/11/2025

Comment PLAN for 5 free Core Restore workouts plus a free workshop.

Arms overhead is a massive tool in diastasis recti rehab & rib flare. You'll feel it waaaay more than toe taps or dead bugs from the floor with arms by your side (which I see on IG constantly as the be all of DRA rehab).

I tried to make this concept concise and "reel" friendly in less than 20 seconds 😆. But I could go on for hours.

Does the silly putty analogy make sense to you? You can also picture taffy candy. What happens when you pull it and stretch it? It thins, loses tension, and becomes distorted.

Long story short, try arms over head to help you build back tension in your abs and improve diastasis recti.

The Core Restore course covers this all and more, plus a 12 week program for rehabbing it ALL and understanding WHY you're doing what you're doing.

Live classes start Oct 7 if you want more accountability and support from me.

Comment PLAN for a taste of 5 free postnatal workouts plus a free workshop.

It's not too late. You're not broken.

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