You may find this shocking, but its true:

Over 50% of women have some degree of organ prolapse and close to 40% of women will experience incontinence in their lifetime.

I experienced stress urinary incontinence after the birth of my second child 16 years ago and I wondered 'how could this happen to me?'

I had been a personal trainer for years and was fit. I also didn't experience any tearing during childbirth (something I thought would prevent me from experiencing incontinence).

It turns out, after some research I learned how common incontinence is and that it is often an imbalance in the pelvic floor muscles which means they don't react at the right time or with the right amount of force.

This is when I dedicated myself to learning everything I could about why incontinence and prolapse happen and how we can reverse the symptoms naturally - with diet, lifestyle and exercise.

It's also how I became the Vagina Coach.

The surprising truth about Kegels

Kegels are done incorrectly in most women.

Kegels do work ....when they are done correctly but we are simply never taught how to do a kegel properly.

Being told to 'do your kegels' or being given a brochure about kegels is not enough.

It is also important to know that kegels on their own are often not enough for these 2 reasons

Reason #1 Most people think of kegels as just a strengthening exercise and focus solely on the 'squeeze'.  A proper kegel involves a squeeze, a lift and a release.

Many people fail to add in the release and this can create an imbalance in the muscles.

Some people have too much tone or tension in their pelvic floor muscles and this is often the reason why they are leaking. 

These muscles get tired and don't have enough range of motion left to generate power so they fail to react at the right time with the right amount of force which means they can't control the leaks.

Reason #2 Kegels are often done sitting or laying down - but when we experience bladder leaks - it's normally while we're doing an activity like running, lifting something, laughing or moving about our day.

Training the pelvic floor muscles with kegels in a static position is not building resilience in the pelvic floor for life.

Our kegels must be incorporated into full body movements so we can train the pelvic floor dynamically.

Another highly effective exercise has been completely left out:

For women who struggle with pelvic organ prolapse - one of the most effective exercises (along with proper kegels incorporated into full body movement) is called the Hypopressive technique. 

Hypopressives are a series of exercises that involve breathing all your air out and creating a suction feeling in your stomach… This helps to actually pull your pelvic organs back into their correct position. 

These exercises are also best done when done in different positions. I teach women to do these in 8 different positions.

What happened after I started incorporating these exercises into my daily routine?

After I incorporated full body pelvic floor contraction and relaxation, along with the hypopressive exercises... 

I very quickly began seeing my leaky bladder slow down and I was actually able to reverse my Stage 2 uterine prolapse completely.

Without medication, without surgery. 

And then I started teaching this to other women around the world...

So far, I've had over 6,000 women try these exercises with amazing results...

How long do these exercises take to work?

Here's is a timeline I've seen from surveying my students

1st Month: If the exercises are done daily, women see a significant reversal of symptoms after the first month.

2nd Month: If the exercises are continued and progressed in difficulty, members typically see a full reversal of symptoms by the 8 week mark.

3rd month and beyond: By this point symptoms are gone and if the exercises are continued - women begin seeing other benefits like reduction in stress, reduced resting heart rate, healthier bones & joints because… Why? Because I teach FULL BODY exercises - these are workouts too!

The Bottom Line...

What are the most important aspects of reversing leaking bladder and pelvic organ prolapse symptoms naturally?

In summary, here’s what you want to make sure of…

✅ Incorporate kegel contractions and relaxation into full body exercises 

✅ Make sure you increase the difficulty of the contractions & relaxations over time 

✅ Incorporate the hypopressive exercises, in various positions, into your routine 

✅ Avoid inflammatory foods and eat a diet that supports digestion 

✅ Stay consistent - do the exercises daily, and track your progress over 3 months 

✅ Continue the exercises year round to maintain your progress and improve your overall health & wellbeing 

✅ Use variety - do the kegel and hypopressives in varying durations and movements.

If you want a simple program to follow - I’m opening up my Buff Muff App to 100 new women each month.