Vagina Coach Blog

Blog banner reading The Right Way to Exercise After Pregnancy: Say No to Mommy Bootcamp beside a cartoon of a person doing crunches

The Right Way to exercise after Pregnancy - SAY NO to Mommy Bootcamp after pregnancy core breathe exercise pelvic floor restore the core Dec 25, 2019

New mom doing safe restorative core exercise after pregnancy instead of a high-intensity bootcamp workout

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 25, 2019

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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...

Blog banner reading What’s the Deal with Diastasis Recti? - Part 1 beside a black and white photo of a postpartum belly

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

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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 w...

Blog banner reading What’s the Deal with Diastasis Recti? - Part 2 - How to Heal It beside a black and white photo of hands on a belly

What's the Deal with Diastasis Recti? - Part 2 - How To Heal It alignment breathing coordination core function diastasis recti postpartum Dec 23, 2019

Illustration comparing a healthy linea alba to a diastasis recti separation in the abdominal wall

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...

Blog banner reading The EPI-NO: For a Better Birth with Less Pushing beside a black and white photo of the EPI-NO device

The EPI-NO: For a Better Birth with Less Pushing childbirth epi-no incontinence organ prolapse pelvic floor pelvic floor muscles perineum Dec 22, 2019

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 22, 2019

EPI-NO Delphine Plus childbirth trainer with blue carry pouch, pressure gauge, hand pump and inflatable balloon in front of its box

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The EPI-NO is a biofeedback device used during pregnancy to learn how to contract and relax your pelvic floor muscles and, in the last three weeks, to stretch the perineum in pr...

Black and white photo of a woman lying on her side stretching her leg upward, on a blog banner titled What You Need To Know About Pelvic Organ Prolapse

What you need to know about Pelvic Organ Prolapse 28 day buff muff challenge childbirth hypopressive method neutral pelvis pelvic floor physiotherapist pelvic organ prolapse pregnancy Dec 21, 2019

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 21, 2019

Direct Answer: Pelvic organ prolapse is the progressive descent of the bladder, uterus, or rectum into or out of the vagina, affecting an estimated 50% of women who have given birth. Early stage...

Blog banner reading Tips for a Perkier Butt and a Flatter Midsection beside a black and white photo of a woman lying on her back in a stretch

Tips for a Perkier Butt and a Flatter Midsection 28 day kegel challenge core breath incontinence optimal alignment organ prolapse pelvic health perkier butt postural alignment tailbone Dec 20, 2019

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 20, 2019

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For a perkier butt and a flatter midsection, improve your postural alignment. Release tight calves, hamstrings, glutes and obliques, stack your pelvis under your rib cage, sit les...

Blog banner reading 5 Tips for Perineal Healing Postpartum beside an anatomical illustration of the perineum

5 Tips for Perineal Healing Postpartum buff muff core breathing pelvic floor physiotherapist perineal healing perineal tear postpartum pregnant women Dec 19, 2019

Woman relaxing in a warm bath to support perineal healing after birth

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 ...

Blog banner reading Birth is Natural, BUT... beside a black and white photo of a pregnant woman holding her belly

Birth is Natural, BUT... abdomen birthing core building exercises induced labour natural oxytocin receptors pelvic floor posture pregnancy and birth restorative healing uteris Dec 18, 2019

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 18, 2019

Pregnant woman in a white top cradling her belly with both hands in a field of tall grass

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Birth is a natural process the female body is designed for, but medical interventions, a technology-driven sedentary lifestyle and high-intensity exercise are interfering with i...

Blog banner reading Of Birth and Bowel Movements beside a black and white photo of a woman lying on her back during labour

Of Birth and Bowel Movements birth bowel movements constipation core breath elimination process labour pelvic floor squatty potty women's pelvic health Dec 17, 2019

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 17, 2019

Black and white photo of a woman lying on her back during labour with her knees held up by support people

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Giving birth works best the way a bowel movement does: upright, in private, and in response to your body’s own urges. Lying on your back, bright lights, interruptions and being ...

Blog banner reading Pregnancy Fitness - BE SPECIFIC beside a black and white photo of a woman lying on her back in a stretch

Pregnancy Fitness - BE SPECIFIC be specific core exercise fitness hovering postpartum pregnancy principle of specificity Dec 15, 2019

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...

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