Dec 9, 2020
As a mom of two, Nikki's passion for fitness and pelvic health runs deep. She is a pilates instructor and a specialist in pregnancy, postpartum, and beyond, focusing on core and pelvic floor fitness. In this enlightening conversation, we delve into her journey, expertise, and the revolutionary Bell-A-Method program she crafted to help women restore their core strength and pelvic health.
Nikki Bergen: Thank you so much for having me! I'm thrilled to be here and to talk about this important topic that can greatly impact new and expecting parents.
Nikki Bergen: Of course! Diastasis Recti is a common condition that occurs during pregnancy when the abdominal muscles separate due to the growing uterus. This separation can lead to a weakened core, postural issues, and even pain. It's important for new parents to understand Diastasis Recti because it affects not only their appearance but also their overall well-being. Proper knowledge and exercises can make a significant difference in their postpartum journey.
Nikki Bergen: Great question. Signs of Diastasis Recti include a visible gap or bulge in the midline of the abdomen, especially when you're doing certain movements like sitting up or crunching. Other signs can be lower back pain, poor posture, and a feeling of instability in the core area.
Nikki Bergen: It's essential to be mindful of your body during and after pregnancy. To check for Diastasis Recti, lie on your back with your knees bent and feet flat on the floor. Gently lift your head and shoulders off the ground, and with your fingertips, feel the midline of your abdomen from your sternum to your belly button. If you notice a gap, it's recommended to consult a healthcare provider or a certified fitness professional who specializes in prenatal and postnatal health.
Nikki Bergen: Engaging in the right exercises can make a world of difference. Gentle core exercises that focus on the transverse abdominis muscle are key. Pelvic tilts, cat-cow stretches, and modified planks can help strengthen the core without putting excessive strain on the abdominal muscles. However, it's crucial to perform these exercises under the guidance of a qualified professional who can tailor them to individual needs.
Nikki Bergen: Yes, there are a few things to keep in mind. Firstly, maintaining proper posture throughout pregnancy and postpartum is essential. Avoid movements that put unnecessary pressure on the abdominal area, like heavy lifting or intense core workouts. Additionally, gaining weight gradually during pregnancy and staying hydrated can also positively impact your abdominal muscles.
Nikki Bergen: I want new and expecting parents to know that Diastasis Recti is common, and there's no need to panic if they experience it. With proper guidance, exercises, and self-care, they can manage and improve the condition, allowing them to enjoy a healthier postpartum journey.
In this episode, join Shelly and Nicole as they speak with Nikki Bergen, pilates instructor, pelvic health specialist, and developer of The Belle Method, about diastasis recti and how it affects parents during pregnancy and postpartum.
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Questions for Shelly and Nicole? Email us at shelly@shellytaftibclc.com