By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 21, 2022
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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
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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 May 9, 2022
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Incontinence is any unwanted leakage of urine, whether triggered by laughing, coughing, or exercise (stress incontinence) or by a sudden urge (urge incontinence). It happens when the pe...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published April 18, 2022
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A hysterectomy is surgery to remove the uterus, and sometimes the cervix, ovaries, or surrounding tissue, most often performed to treat cancer, chronic pain, or heavy bleeding that h...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published April 11, 2022
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A hysterectomy is often recommended for conditions like uterine fibroids, endometriosis, adenomyosis, or cancer of the reproductive organs, especially when symptoms are severe or oth...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 31, 2022
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If you are considering pelvic surgery, Kim Vopni (The Vagina Coach) offers a free webinar on the six essential steps to a successful pelvic surgery. It covers how to decide whether s...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 21, 2022
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Menopause can contribute to pelvic organ prolapse because declining estrogen thins and weakens the tissues that support the bladder, uterus, and rectum. This can cause a bulge or hea...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 16, 2022
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Pelvic health is a balance between effort and ease — the pelvic floor needs to both lengthen and strengthen. It often helps to lengthen first, releasing tension so the muscles can co...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 3, 2022
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Plyometrics are short, fast, explosive movements — not just box jumps — that generate maximum force in the shortest time. They can feel off-limits when you are dealing with pelvic flo...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published February 24, 2022
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A vaginal hysterectomy removes the uterus through the vagina, often to treat uterine prolapse, while a pelvic floor repair strengthens the vaginal walls when they are prolapsing. ...
