By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 28, 2022
Direct Answer
Your core is made up of four muscles working together — the diaphragm, transversus abdominis, multifidus, and pelvic floor — often called the "Core Four." The pelvic floor is a key par...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 21, 2022
Direct Answer
Planks and push-ups are safe with prolapse when you manage intra-abdominal pressure correctly — engaging the core breath and pelvic floor before each rep rather than avoiding the movem...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 15, 2022
Direct Answer
Combining Kegels with abdominal and inner-thigh (hip adductor) exercises recruits the pelvic floor more effectively than Kegels alone. In a study using surface electromyography, pelvic...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 18, 2022
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Kim Vopni, The Vagina Coach, is a pelvic health educator and founder of the Buff Muff App who has spent over a decade helping women manage incontinence, prolapse, and other pelvic ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 23, 2021
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Kegels can boost sensuality by improving blood flow, muscle awareness, and control in the pelvic floor, which heightens arousal and sensation during intimacy. Practicing proper Kege...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 12, 2021
Direct Answer: Menopause belly — midsection weight gain during perimenopause and menopause — is common but not inevitable. It's driven by stress, cortisol, hormonal shifts, poor sleep, and under- ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 7, 2020
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Pfilates — short for Pelvic Floor Pilates — is a pelvic floor training program created by urogynecologist Dr. Bruce Crawford that layers a voluntary kegel onto the ten movements t...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 26, 2019
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To prepare your body for conception, focus on fitness for fertility: release tension in over-used muscles, improve body alignment to optimize core function, and swap high-intens...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 20, 2019
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For a perkier butt and a flatter midsection, improve your postural alignment. Release tight calves, hamstrings, glutes and obliques, stack your pelvis under your rib cage, sit les...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 17, 2019
Direct Answer
Giving birth works best the way a bowel movement does: upright, in private, and in response to your body’s own urges. Lying on your back, bright lights, interruptions and being ...
