By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 13, 2026
Direct Answer
The Buff Muff Method™ and Restore Your Core® are both online pelvic floor and core training programs, but they differ in structure and approach. The Buff Muff Method is a flexible me...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 7, 2024
Direct Answer
Constipation means fewer than three bowel movements a week, straining, or hard, incomplete-feeling stools. It’s often caused by low fiber, dehydration, inactivity, or pelvic floor dy...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published April 28, 2024
Direct Answer
Creatine supplementation likely supports pelvic floor health indirectly, by strengthening the skeletal muscle and bone that the pelvic floor relies on — no study has tested it on ...
Disclaimer: I am not a doctor or a hormone specialist. I am a certified Menopause Support Practitioner and am post-menopause myself. I follow the evidence and look to vocal advocates for female sexual health and wellness like Dr Kelly Casperson and Dr Rachel Rubin and Dr Corinne Menn. This is a ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published April 24, 2023
Direct Answer
Electrical stimulation (e-stim) uses mild electrical currents delivered externally or intravaginally to contract and strengthen the pelvic floor muscles, helping with incontinence, p...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published April 7, 2023
Direct Answer
In menopause, falling estrogen thins and narrows the vaginal tissue — going from a soft, folded “pleated skirt” to a tighter “pencil skirt.” This can cause dryness, irritation, painfu...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 12, 2023
Direct Answer: Tailbone pain (coccydynia) often stems from pelvic floor tension, childbirth, falls, or prolonged sitting on hard surfaces. Gentle stretches like child's pose, side angle pose, and s...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published February 25, 2023
Direct Answer
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...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published February 18, 2023
What Is the Between Two Lips Podcast?
Between Two Lips is Kim Vopni's (The Vagina Coach) weekly podcast on pelvic health — covering incontinence, prolapse, pelvic pain, pregnancy, perimenopause...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published February 7, 2023
Direct Answer: Rectocele prolapse happens when the rectum bulges into the back of the vaginal wall due to weakened tissue, often from childbirth, menopause, heavy lifting, or chronic straining. D...
