Diastasis recti with Nikki Bergen From The Belle Method

August 23, 2023/

Unlocking the Power of Pilates and Pelvic Health: A Journey with Nikki, Creator of Bell-A-Method

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.

Absolutely. So, let’s start with the basics. Could you explain what Diastasis Recti is and why it’s relevant for our listeners?

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.

That’s really informative. What are some signs that someone might have Diastasis Recti?

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.

How can new or pregnant parents check for Diastasis Recti, and when should they seek professional help?

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.

You mentioned exercises earlier. What are some safe and effective exercises for preventing and managing Diastasis Recti?

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.

That’s excellent advice. Are there any lifestyle changes or habits that can contribute to the prevention or worsening of Diastasis Recti?

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.

As we wrap up, what is one key takeaway you’d like our readers to remember about Diastasis Recti?

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.

Thank you so much, Nikki, for joining us on The Baby Pro Podcast and shedding light on Diastasis Recti. Remember, knowledge is power, and with the right information, new and pregnant parents can take proactive steps to ensure their well-being during this transformative phase. Stay tuned for more informative posts, and until next time, take care!

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.

Learn about:

What is diastasis recti, and how does it affect new parents?
When does it become a problem?
why it’s more than just an aesthetic issue

Resources mentioned:

Questions for Shelly and Nicole? Email us at [email protected]

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