By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 22, 2020 · Updated August 2026
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Performing kegels during pregnancy is safe and beneficial, but the technique should shift slightly from your pre-pregnancy routine, especially in the final weeks...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 2, 2020 · Updated August 2026
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Yes, you can do kegels on your period. Pelvic floor exercise remains safe and effective throughout your cycle, though motivation and muscle engagement may feel d...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 14, 2020
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There's no single "best" cue for connecting to your core and pelvic floor — the right cue depends on how each person's body responds to imagery and sensation. Two useful visualiz...
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 January 6, 2020
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Preparing for birth with exercise means learning to relax your pelvic floor as well as contract it, practising the core breath, and rehearsing the positions and movements you will...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 5, 2020
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Yes — leaking during CrossFit is common, but it is never normal. It's a signal that your pelvic floor can't manage the speed, load, and intra-abdominal pressure of high-intensity tr...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 30, 2019
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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...
Why Walking is the Ultimate Pregnancy Exercise
If I was to pick one exercise that I think every pregnant woman should do it would be... drum roll please…
Walking!!! “Walking,” you say in disbelief? You were expecting something more elaborate, right? Truth is, an exercise doesn’t have to be fa...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 25, 2019
Exercising after pregnancy the right way means restoring your deep core — pelvic floor, diaphragm, and transversus abdominis — before jumping into high-intensity workouts like bootcamp or Cros...
