By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 23, 2022
Genitourinary syndrome of menopause (GSM) is also known as vulvovaginal atrophy or atrophic vaginitis. It is caused by a decrease in estrogen production.
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Genitourinary syndrome of me...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 15, 2022
Our bodies have a decline in estrogen as we approach menopause which can influence tissues in and around our vagina, the bladder, and our pelvis.
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Perimenopause and menopause bring a ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published June 27, 2022
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The 28-Day Buff Muff Challenge is Kim Vopni’s app-based pelvic floor and core program designed to fit easily into your day. Over four weeks it treats the pelvic floor as part of the c...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published June 23, 2022
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It is never too early — or too late — to learn about pelvic health. Teaching girls and young women about the pelvic floor and how to do pelvic floor exercises early helps prevent dysf...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published June 18, 2022
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Pelvic organ prolapse (POP) is when one or more pelvic organs — the bladder, uterus, or rectum — descend and press into the vaginal walls. It is very common, affecting up to 50% of wo...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published June 12, 2022
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Menopause is the point when menstrual periods permanently stop, and the transition into it — perimenopause — most often begins between ages 45 and 55 and lasts about seven years, some...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 28, 2022
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Your core is made up of four muscles working together — the diaphragm, transversus abdominis, multifidus, and pelvic floor — often called the "Core Four." The pelvic floor is a key par...
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...
