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 October 15, 2021

As most of you know, I had surgery for my rectocele prolapse in December.  I had a great experience, positive outcome and am feeling very happy with my decision.

I went through the process very ...

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...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Jan 8, 2020

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The safest heart-healthy exercise during pregnancy is low-impact and pelvic-floor-friendly: walking, swimming, squatting, and birth-ball movements like hovering and pelvic rocking. Ai...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Dec 30, 2019

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"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 23, 2019

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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...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 19, 2019

Direct Answer: Perineal healing after birth relies on gentle heat and herbal soaks (sitz baths, compresses, or a peri bottle) to soothe tearing, followed by a gradual, physio-guided return to ...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 15, 2019

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Pregnancy fitness should follow the Principle of Specificity: train your body the way it will be used in birth. You cannot practice giving birth, but you can prepare with exercise...