Ep. 413 Training Your Pelvic Floor for Pushing with Nikki from The Belle Method

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In this episode, HeHe sits down with pelvic floor expert Nikki to talk about the part of birth that somehow never gets explained until someone is telling you to “push.” Yep. That part.
They break down how the pelvic floor actually works in labor, what truly helps reduce tearing, and how to push in a way that works with your body instead of against it. No fear tactics. No vague advice. Just clear, physiology-first education you should’ve been given way earlier.

Nikki shares practical, evidence-based strategies you can actually use, from breathing and positioning to perineal prep and postpartum rehab. They also get into advocacy, provider skill, and why your autonomy in birth matters just as much as any technique or tool.

This conversation is empowering, grounded, and full of “ohhhh, that makes sense” moments, whether you’re pregnant, postpartum, or supporting birthing families in any capacity.

If you want to understand your pelvic floor, protect your perineum, and walk into birth feeling informed and confident instead of guessing and hoping for the best, this episode is for you.

Guest Bio:
Nikki Bergen is a globally recognized Pilates expert, women’s pelvic health advocate, and founder of The Belle Method. With over 20 years of experience, she’s helped thousands worldwide build strength, restore function, and thrive through every life stage - through pregnancy, postpartum, perimenopause and beyond.

Learn from Nikki
The Core Restore Course: https://thebellemethod.com/core-restore/
The Push Prep Course: https://thebellemethod.com/push-prep/

SOCIAL MEDIA:
Connect with HeHe on Instagram:   / tranquilitybyhehe  
Connect with Nikki on IG:   / thebellemethod  

BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection

Join The Birth Lounge for judgment-free, evidence-based childbirth education that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience — all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/

Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app-do...

And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin