Vagina Coach Blog

The Buff Muff App – Start living your Best Life 28 day challenge buff muff app exercises incontinence kegels organ prolapse prevention strenthen the pelvic floor Feb 24, 2023

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published February 25, 2023

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The Buff Muff App is a pelvic floor and Kegel exercise app created by Kim Vopni, The Vagina Coach, that helps women strengthen their pelvic floor and prevent or overcome incontine...

Hypopressives or Low-Pressure Fitness bladder prolapse buff muff app core and pelvic floor exercises hypopressive method low pressure postures Oct 07, 2022

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published October 7, 2022

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Hypopressive exercises are a breath-and-posture-based training system that strengthens the deep core and pelvic floor without increasing intra-abdominal pressure. Using a held exhal...

Woman demonstrating pelvic floor release exercises for a tight, overactive pelvic floor

Release Exercises for Pelvic Floors that are Too Tight exercises fanny fitness pelvic floor release exercises pelvic pain tight youtube channel Feb 12, 2022

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Feb 13, 2022

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If your pelvic floor is tight or overactive, gentle release exercises — like diaphragmatic breathing, hip and hamstring stretches, and mindful relaxation — help ease tension without ad...

Woman holding her lower back due to SI joint pain

Do Kegels & Pelvic Floor Exercises Relieve SI Joint Pain? core exercises kegels lower back pain pelvic floor\ sacroiliac joint si joint pain Jul 29, 2021

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 29, 2021

Direct Answer: Yes—Kegels and pelvic floor exercises can help relieve SI joint pain. The pelvic floor works together with your other core muscles to stabilize the sacroiliac joint, and a stronger, w...

Performing Kegels Exercise for Pregnancy | The Vagina Coach are pelvic floor exercises safe during pregnancy? benefits of kegel exercise in pregnancy buff muff app exercises kegels pelvic floor pregnancy Jul 22, 2020

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...

Woman lying down performing a glute bridge exercise, next to text reading "MUM BUM and Why You Can't Blame the Jeans"

"MUM BUM" and Why you Can't Blame the Jeans buff muff app exercises mum bum postpartum Jan 14, 2020

Woman performing a glute bridge exercise on a white rug, lifting her hips off the floor to rebuild glute and pelvic floor strength after pregnancy

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 14, 2020

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"Mum bum" isn't caused by your jeans — it happens when pregnancy shifts your posture, encouraging you to tuck your tailbone and lean on your lower back instead of your glutes, wh...

What's the Deal with Diastasis Recti? - Part 1 abdominals connective tissue core exercise diastasis recti exercises kegel & pelvic floor linea alba pregnancy Dec 24, 2019

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...

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