By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 1, 2020
Direct Answer
The best baby shower gifts support the mom’s body, not just the nursery. Practical, out-of-the-box choices — an EPI-NO childbirth trainer, organic pregnancy tea, doula services, p...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 31, 2019
Direct Answer
A birth and recovery plan works best as a flexible guide rather than a rigid script. For birth, think through your birth team, location, lighting, sound, interruptions, birth po...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 30, 2019
Direct Answer
Position yourself for the best birth possible by staying off your back and choosing upright, gravity-friendly positions. Rock your pelvis, keep moving between standing, side-lyi...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Dec 30, 2019
Direct Answer
"The core" is a team of four muscle groups — the diaphragm, the transversus abdominis, the multifidus, and the pelvic floor — nicknamed "The Core Four." They coordinate with your breat...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 29, 2019
Direct Answer
Yes, Kegel exercises can build a stronger core, but only when you coordinate them with your breath. This technique, called the Core Breath, links your pelvic floor to your deep ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 27, 2019
Direct Answer
The one exercise every pregnant woman should do is walking. Walking is a low impact way to get cardio during pregnancy, relieves stress, needs no equipment other than shoes, and...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 26, 2019
Direct Answer
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 25, 2019
Direct Answer
Exercising after pregnancy the right way means restoring your deep core — pelvic floor, diaphragm, and transversus abdominis — before jumping into high-intensity workouts like b...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 24, 2019
Diastasis recti is a separation of the abdominal muscles at the linea alba that happens naturally during pregnancy as your uterus grows. It's extremely common — affecting most women by the thi...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 23, 2019
Direct Answer: Healing diastasis recti isn’t about doing more crunches — it’s about restoring tension and function to the linea alba. Kim’s ABC approach — Alignment, Breathing, and Coordinatio...
