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Kim Vopni, "The Vagina Coach" and creator of the Buff Muff Method, breaks down why the pelvic floor isn't just a Kegel muscle, it's a full system of skeletal muscle, connective tissue, and nerve supply that needs training, not just squeezing.

 

What we explore:

- Pelvic floor anatomy: layered skeletal muscle and load-bearing function

- Core breath technique: syncing breath with squats and resistance training

- Tight vs. weak pelvic floor: why tension isn't strength

- Bladder irritants and hydration: caffeine, alcohol, and urgency triggers

- Pelvic floor physical therapy: why annual checkups matter, symptoms or not

- Incontinence, prolapse, and pelvic pain: the three symptom buckets

- Vaginal estrogen and pelvic floor training: combined menopause protocol

 

About Kim Vopni:

Kim Vopni is known as The Vagina Coach.  She is a certified personal trainer, a menopause support practitioner, a published author, and CEO of a global pelvic health company that is helping women ditch the incontinence pads, lift without fear and stop planning their life around the bathroom. She shares information and education through her various social media platforms and her podcast Between Two Lips.  Kim also trains other fitness and movement professionals in her Pelvic Floor Fitness Pro course.

 

Connect with Kim Vopni:

Website: https://www.vaginacoach.com/

YouTube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos

Instagram: https://www.instagram.com/vaginacoach/

LinkedIn: https://www.linkedin.com/in/kim-vopni/

Facebook: https://www.facebook.com/VagCoach/

Tiktok: https://www.tiktok.com/@vaginacoach

Get a copy of Kim Vopni's  book, read it and then pay it forward to another woman in her life

👉https://www.vaginacoach.com/books

Join Kim Vopni's Program, The Buff Muff Method
👉https://www.buffmuff.com

 

Timestamps

 

00:00 Intro

05:05 What Your Pelvic Floor Actually Is

07:36 The Real Cost of Staying Silent and Bearing the Load

13:06 What to Do If You're Leaking Now

18:15 How to Use Core Breath When Lifting

25:03 How to Actually Build the Habit

28:12 Bladder Irritants and the Hydration Myth

32:41 Why Constipation Wrecks Your Pelvic Floor

35:01 Why You Shouldn't Wait for Symptoms

39:08 Why Tight Doesn't Mean Strong

43:02 Trigger Points and How to Release Them

48:55 3 Symptom Types: Leaking, Prolapse, Pain

56:30 Why Lifters Need Pelvic Floor Care

 

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🧬 About Dr. Vonda Wright

Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.

For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.

Her mission is simple: help women age with power.

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