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Get 7 Day Free Trial In Celebration of World Continence Week 2025
The Buff Muff App: When Kegels Failed,
6,000+ Women Turned to These Expert-Backed
Routines to Finally Feel Like Themselves Again
Recommended by pelvic floor specialists, these short workout routines target the muscles Kegels often miss â helping relieve stress incontinence, urgency, and prolapse, while rebuilding full-body strength and restoring confidence.
6,412
Women are transforming their health with
the Buff Muff App. Join them today!
The Buff Muff Method Is For Any Woman Who:
đ§ Leaks pee when she laughs, sneezes, or exercises â and wants to finally feel dry, strong, and in control againâŠ
đ« Feels a bulging or heavy sensation "down there" â and wants to address pelvic organ prolapse without fear or surgeryâŠ
đ Wakes up multiple times a night to pee â and craves deep, uninterrupted sleepâŠ
đ§ââïž Deals with hip pain, back pain, or tension in the pelvis â and wants to move freely and comfortably againâŠ
đ Feels anxious, disconnected, and ashamed of whatâs happening in her body â and wants to feel empowered and understoodâŠ
đđ»ââïž Wants to feel her best every day â whether in her 30s or her 90s â and wants clear guidance on what to doâŠ
â Is tired of being told to âjust do Kegelsâ or âlive with itâ â and is ready for a real, proven solution.
Why Buff Muff Exercises Are Different from Kegels
đ« The Problem with Traditional Kegels:
- They focus on squeezing without first releasing tight, overworked muscles.
- They donât teach how to coordinate with the diaphragm and deep core, leading to ineffective results.
- They isolate the pelvic floor, instead of training it to work with the rest of your body.
â How Buff Muff Exercises Fix This:
Step 1: Release First â Before strengthening, we let go of tension so overactive muscles can function properly.
Step 2: Core Breath â Unlike traditional Kegels, we train your pelvic floor to work with your diaphragm and deep core, so activation becomes effortless.
Step 3: Movement-Based Strength â We donât isolate the pelvic floor. Youâll strengthen it through real-world movements, so it naturally responds when you sneeze, laugh, jump, or lift.
Why Women Finally Find Success
With Buff Muff Exercises
Most women are told to "just do Kegels". But the real cause of pelvic floor dysfunction is more than just weak muscles. Tight, overworked, or imbalanced muscles can also cause leaks, urgency, and prolapse.
What Causes Pelvic Floor Dysfunction?
Your pelvic floor doesnât weaken overnight. Several life events and habits can break down support over time:
â Pregnancy & childbirth can overstretch and weaken key muscles.
â Aging & menopause cause tissue to thin and lose elasticity.
â Obesity & chronic constipation increase pressure and strain.
â Rushing to the bathroom too often can train your bladder to overreact.
â Squeezing the wrong muscles (or holding too much tension) makes symptoms worse.
If any of these sound familiar, you're in the right place. Because from now on you donât have to accept these symptoms as "just part of aging."
How The Buff Muff Method
Stops Leaks, Urgency & Prolapse
đ§ For Stress Incontinence
(Leaks When You Cough, Laugh, or Exercise)
đ« The Problem: If your pelvic floor is too weak, or too tight, it canât absorb pressure, causing leaks.
â How Buff Muff Fixes It:
- Releases tight muscles first, so they can activate properly.
- Core breathwork & Kegels (done correctly!) retrain your pelvic floor to work with your core.
- Posture & movement training help your body absorb pressure naturally.
âł For Urgency & Frequency
(Always Rushing to the Bathroom)
đ« The Problem: Years of running to the toilet at the first urge train your brain to panic, even when your bladder isnât full.
â How Buff Muff Fixes It:
- Bladder retraining techniques break the habit of rushing to the bathroom.
- Breathing & relaxation exercises calm the nervous system, stopping false urgency signals.
- Hydration & diet guidance prevent irritation that worsens urgency.
⥠For Prolapse
(Bulging, Heaviness, or Pressure in the Pelvic Area)
đ« The Problem: Straining, poor posture, and weak core muscles allow pelvic organs to shift downward.
â How Buff Muff Fixes It:
- Hypopressive breathing techniques gently reposition organs for better support.
- Core-strengthening without straining stabilizes the entire pelvic floor.
- Proper bathroom habits & posture training stop worsening symptoms.
What About Menopause?
(Why Leaks Get Worse After 50)
Hormonal changes during menopause thin and weaken the tissues supporting your bladder and urethra. Thatâs why surveys show:
đ©ș 43% of women over 50 report urinary incontinence
đ©ș That number jumps to 51% for women aged 65 to 80
Less estrogen means weaker pelvic support, making leaks and urgency more common. Buff Muff exercises strengthen these musclesâbut if youâre in menopause or postmenopause, you may need extra support.
Thatâs why I include Menopause Mastery inside the Buff Muff App, to help restore pelvic health from the inside out.
ï»żNo matter what stage of life youâre in, Buff Muff was designed to help.
Proven to Work: Backed by Science
A study in JAMA Internal Medicine found that a 12-week pelvic floor training program reduced incontinence episodes by 70%.(https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2768776)
The Buff Muff Method uses the same science-backed techniques. But in a way thatâs simple, effective, and just 10-15 minutes a day.
No Matter What Youâre Struggling With,
The Buff Muff Method Was Designed to Help
đ« Whether youâre struggling with leaks, urgency, prolapse or all three, The Buff Muff Method was designed to handle it.
đ©ș Backed by science. Refined through real-world testing. Built to fit into your life.
No matter your age, no matter your symptoms, The Buff Muff Method will help you retrain your body, regain control, and feel like yourself again.
The Buff Muff App: When Kegels Failed, 6,000+ Women Turned to These Expert-Backed Routines to Finally Feel Like Themselves Again
Recommended by pelvic floor specialists, these short workout routines target the muscles Kegels often miss â helping relieve stress incontinence, urgency, and prolapse, while rebuilding full-body strength and restoring confidence.
6,412
Women are transforming their health with the Buff Muff App. Join them today!
The Buff Muff App Is For Any Woman Who:
đ§ Leaks pee when she laughs, sneezes, or exercises â and wants to finally feel dry, strong, and in control againâŠ
đ« Feels a bulging or heavy sensation "down there" â and wants to address pelvic organ prolapse without fear or surgeryâŠ
đ Wakes up multiple times a night to pee â and craves deep, uninterrupted sleepâŠ
đ§ââïž Deals with hip pain, back pain, or tension in the pelvis â and wants to move freely and comfortably againâŠ
đ Feels anxious, disconnected, and ashamed of whatâs happening in her body â and wants to feel empowered and understoodâŠ
đđ»ââïž Wants to feel her best every day â whether in her 30s or her 90s â and wants clear guidance on what to doâŠ
â Is tired of being told to âjust do Kegelsâ or âlive with itâ â and is ready for a real, proven solution.
How Does the Buff Muff App Work?
The Buff Muff App is a guided pelvic health recovery system.
It solves the real-life issues other fitness apps ignore: leaks, prolapse, urgency, and pelvic pain. With expert-designed methods backed by the latest research.
It gives you structure, simplicity, and support.
So you know exactly what to do each day, with confidence you're doing it safely and correctly.
All you have to do is take a simple 1-minute quiz, and youâll receive a personalized 8-Week Pelvic Recovery Plan. Designed around your symptoms, your stage of life, and your bodyâs needs.
Your plan will then guide you step-by-step, day-by-day.
Helping you restore strength and reverse pelvic floor issues.
Without relying on surgery, medication, or expensive therapy.
And what women love most: it only takes about 10 minutes a day.
Thatâs it.
This works whether youâre managing leaks, prolapse, pelvic pain, or urgency.
This works whether youâre postpartum, post-surgery, or navigating perimenopause or menopause.
And it works even if youâve tried other programs and felt discouraged.
Your plan will be tailored to your goals.
And above all, 100% safe and effective.
So you can move through life without pads or bathroom mapping.
Feel comfortable in your body again.
And get back to living life fully, on your terms.
The Buff Muff App vs Other Solutions
Why Buff Muff Exercises Are Different from Kegels
đ« The Problem with Traditional Kegels:
- They focus on squeezing without first releasing tight, overworked muscles.
- They donât teach how to coordinate with the diaphragm and deep core, leading to ineffective results.
- They isolate the pelvic floor, instead of training it to work with the rest of your body.
â How Buff Muff Exercises Fix This:
Step 1: Release First â Before strengthening, we let go of tension so overactive muscles can function properly.
Step 2: Core Breath â Unlike traditional Kegels, we train your pelvic floor to work with your diaphragm and deep core, so activation becomes effortless.
Step 3: Movement-Based Strength â We donât isolate the pelvic floor. Youâll strengthen it through real-world movements, so it naturally responds when you sneeze, laugh, jump, or lift.
Why Women Finally Find Success With Buff Muff Exercises
Most women are told to "just do Kegels". But the real cause of pelvic floor dysfunction is more than just weak muscles. Tight, overworked, or imbalanced muscles can also cause leaks, urgency, and prolapse.
What Causes Pelvic Floor Dysfunction?
Your pelvic floor doesnât weaken overnight. Several life events and habits can break down support over time:
â Pregnancy & childbirth can overstretch and weaken key muscles.
â Aging & menopause cause tissue to thin and lose elasticity.
â Obesity & chronic constipation increase pressure and strain.
â Rushing to the bathroom too often can train your bladder to overreact.
â Squeezing the wrong muscles (or holding too much tension) makes symptoms worse.
If any of these sound familiar, you're in the right place. Because from now on you donât have to accept these symptoms as "just part of aging."
How The Buff Muff Method Stops Leaks, Urgency & Prolapse
đ§ For Stress Incontinence
(Leaks When You Cough, Laugh, or Exercise)
đ« The Problem: If your pelvic floor is too weak, or too tight, it canât absorb pressure, causing leaks.
â How Buff Muff Fixes It:
- Releases tight muscles first, so they can activate properly.
- Core breathwork & Kegels (done correctly!) retrain your pelvic floor to work with your core.
- Posture & movement training help your body absorb pressure naturally.
âł For Urgency & Frequency
(Always Rushing to the Bathroom)
đ« The Problem: Years of running to the toilet at the first urge train your brain to panic, even when your bladder isnât full.
â How Buff Muff Fixes It:
- Bladder retraining techniques break the habit of rushing to the bathroom.
- Breathing & relaxation exercises calm the nervous system, stopping false urgency signals.
- Hydration & diet guidance prevent irritation that worsens urgency.
⥠For Prolapse
(Bulging, Heaviness, or Pressure in the Pelvic Area)
đ« The Problem: Straining, poor posture, and weak core muscles allow pelvic organs to shift downward.
â How Buff Muff Fixes It:
- Hypopressive breathing techniques gently reposition organs for better support.
- Core-strengthening without straining stabilizes the entire pelvic floor.
- Proper bathroom habits & posture training stop worsening symptoms.
What About Menopause?
(Why Leaks Get Worse After 50)
Hormonal changes during menopause thin and weaken the tissues supporting your bladder and urethra. Thatâs why surveys show:
đ©ș 43% of women over 50 report urinary incontinence
đ©ș That number jumps to 51% for women aged 65 to 80
Less estrogen means weaker pelvic support, making leaks and urgency more common. Buff Muff exercises strengthen these musclesâbut if youâre in menopause or postmenopause, you may need extra support.
Thatâs why I offer an optional Menopause Support Add-On at checkout, to help restore pelvic health from the inside out.
ï»żNo matter what stage of life youâre in, Buff Muff was designed to help.
Proven to Work: Backed by Science
A study in JAMA Internal Medicine found that a 12-week pelvic floor training program reduced incontinence episodes by 70%.
The Buff Muff Method uses the same science-backed techniques. But in a way thatâs simple, effective, and just 10-15 minutes a day.
No Matter What Youâre Struggling With, The Buff Muff Method Was Designed to Help
đ« Whether youâre struggling with leaks, urgency, prolapse or all three, The Buff Muff Method was designed to handle it.
đ©ș Backed by science. Refined through real-world testing. Built to fit into your life.
No matter your age, no matter your symptoms, The Buff Muff Method will help you retrain your body, regain control, and feel like yourself again.
đ Join 6,000+ women whoâve reclaimed their confidence today!
How Does the
Buff Muff App Work?
The Buff Muff App is a guided pelvic health recovery system.
It solves the real-life issues other fitness apps ignore: leaks, prolapse, urgency, and pelvic pain. With expert-designed methods backed by the latest research.
It gives you structure, simplicity, and support.
So you know exactly what to do each day, with confidence you're doing it safely and correctly.
All you have to do is take a simple 1-minute quiz, and youâll receive a personalized 8-Week Pelvic Recovery Plan. Designed around your symptoms, your stage of life, and your bodyâs needs.
Your plan will then guide you step-by-step, day-by-day.
Helping you restore strength and reverse pelvic floor issues. Without relying on surgery, medication, or expensive therapy.
And what women love most: it only takes about 10 minutes a day. Thatâs it.
This works whether youâre managing leaks, prolapse, pelvic pain, or urgency.
This works whether youâre postpartum, post-surgery, or navigating perimenopause or menopause.
And it works even if youâve tried other programs and felt discouraged.
Your plan will be tailored to your goals. And above all, 100% safe and effective.
So you can move through life without pads or bathroom mapping.
Feel comfortable in your body again.
And get back to living life fully, on your terms.
The Buff Muff App vs
Other Solutions
âïžâïžâïžâïžâïž
This App Has Changed
6,412+ Women's Lives
âïžâïžâïžâïžâïž
This App Has Changed
6,412+ Women's Lives
Your Complete System for
Reversing Pelvic Floor Issues
and supporting your balance, bone health, heart health, and vitality
â Through Every Stage of Life.
(Monthly) 28-Day Challenge
Value: $120/Year
Build momentum and improve your symptoms with our community! We do a NEW challenge each month.
Instant Access
Price: $120
Level 2 Challenge
Value: $97/Year
Progress to more challenging
exercises that combine the Buff Muff
Method with resistance training,
cardio and yoga.
Instant Access
Price: $97
2x Weekly Coaching Calls
Value: $297/Year
2x a week you can join a virtual call
and ask any question you have. No
wait times, referrals, appointments
needed!
Instant Access
Price: $297
Membership Community
Value: $60/Year
Ask questions, share your progress and connect with other women overcoming the same challenges as you.
Instant Access
Price: $60
100+ Yoga, Cardio, Resistance Training & HIIT Workouts
Value: $147/Year
Never get bored with over 100 follow-along workout videos that combine the Buff Muff Method with other goals like strength training, cardio, yoga, core and more...
Instant Access
Price: $147
Hypopressives Challenge
Value: $67/Year
Learn how to reposition your pelvic organs for relief of prolapse issues. Join me with 28 days of follow-along routines to help you learn the technique in various poses.
Instant Access
Price: $67
Muff & Bones Challenge
Value: $67/Year
A 28-Day Challenge to improve your bone strength while reducing osteoporosis risk - based on new and exciting research in bone health
Instant Access
Price: $67
Guest Instructor Workouts
Value: $97/Year
Experience more variety with different teaching styles from Guest Instructors Dr Bri, Tina, and Natalie.
Instant Access
Price: $97
Meal Plan Library (10 Meal Plans)
Value: $97/Year
Access over 10 meal plans (with recipes and grocery lists) to help with constipation, hormone management, increasing energy, improving immune system, managing inflammation and more...
Instant Access
Price: $97
Vagina Village
Value: $97/Year
Access exclusive interviews with experts in various aspects of women's health diving deep into aging, pelvic surgery, menopause, diet, sleep, and so much more...
Instant Access
Price: $97
Specialized Workshops
Value: 497/Year
Surgery Success Guides, Workshops for Rectocele, Prolapse, Menopause Symptoms, and Safe, progressive routines for post-surgery and postpartum healing.
Instant Access
Price: $97
1 Page Quick Guides
Value: $30/Year
1 Page PDF guides keeping you up to date on the latest research in: Hormone Therapy, Preventing Age Related Bone & Muscle Loss, Improving Heart Health, Improving Gut Health and more...
Instant Access
Price: $30
$875 Of Value
Regular Yearly Price: $324/year
YOUR SPECIAL OFFER TODAY: FREE
âïžâïžâïžâïžâïž Over 6,412+ happy members
What Are Others Saying About Our Muff+?
60-Day Risk Free Trial Period Included
6,412
Women are transforming their health with Muff + Join them today!
New Member One Time Offer
Hereâs Everything Youâre Getting for
Only $147 Today.
Use Muff+ to get more support, guidance, variety and radically transform your
healthâš(All in 1 single app
Your Complete System for Reversing Pelvic Floor Issues
and supporting your balance, bone health, heart health, and vitality
â through every stage of life
(Monthly) 28-Day Challenge
Value: $120/Year
Build momentum and improve your symptoms with our community! We do a NEW challenge each month.
Instant Access
Price: $120
Level 2 Challenge
Value: $97/Year
Progress to more challenging
exercises that combine the Buff Muff
Method with resistance training,
cardio and yoga.
Instant Access
Price: $97
2x Weekly Coaching Calls
Value: $297/Year
2x a week you can join a virtual call
and ask any question you have. No
wait times, referrals, appointments
needed!
Instant Access
Price: $297
Membership Community
Value: $60/Year
Ask questions, share your progress and connect with other women overcoming the same challenges as you.
Instant Access
Price: $60
100+ Yoga, Cardio, Resistance Training & HIIT Workouts
Value: $147/Year
Never get bored with over 100 follow-along workout videos that combine the Buff Muff Method with other goals like strength training, cardio, yoga, core and more...
Instant Access
Price: $147
Hypopressives Challenge
Value: $67
Learn how to reposition your pelvic organs for relief of prolapse issues. Join me with 28 days of follow-along routines to help you learn the technique in various poses.
Instant Access
Price: $67
Muff & Bones Challenge
Value: $67
A 28-Day Challenge to improve your bone strength while reducing osteoporosis risk - based on new and exciting research in bone health
Instant Access
Price: $67
Guest Instructor Workouts
Value: $97/Year
Experience more variety with different teaching styles from Guest Instructors Dr Bri, Tina, and Natalie.
Instant Access
Price: $97
Meal Plan Library (10 Meal Plans)
Value: $97
Access over 10 meal plans (with recipes and grocery lists) to help with constipation, hormone management, increasing energy, improving immune system, managing inflammation and more...
Instant Access
Price: $97
Vagina Village
Value: $97/Year
Access exclusive interviews with experts in various aspects of women's health diving deep into aging, pelvic surgery, menopause, diet, sleep, and so much more...
Instant Access
Price: $97
Specialized Workshops
Value: $97/Year
Surgery Success Guides, Workshops for Rectocele, Prolapse, Menopause Symptoms, and Safe, progressive routines for post-surgery and postpartum healing.
Instant Access
Price: $97
1 Page Quick Guides
Value: $30/Year
1 Page PDF guides keeping you up to date on the latest research in: Hormone Therapy, Preventing Age Related Bone & Muscle Loss, Improving Heart Health, Improving Gut Health and more...
Instant Access
Price: $30
$875 Of Value
Regular Yearly Price: $324/year
YOUR SPECIAL OFFER TODAY: FREE
Pelvic Health & Wellness Should Be
Accessible For Every Woman
Every woman deserves access to real support, science-backed solutions, and a safe space to heal/ no matter her budget.
Thatâs why in celebration of world continence week 2025, Iâm giving you 7-days of full access to the Buff Muff App â completely free. No strings. No pressure.
Just everything you need to start feeling stronger, more supported, and more like you again.
No more doing this alone.
No more guessing what your body needs.
No more being dismissed or told âitâs just part of getting older.â
Let this be where true holistic healing begins.
Just click the button below, fill out your details and youâll get INSTANT ACCESS to the Buff Muff App for 7 Days FREE â NO CREDIT CARD REQUIRED.
6,412
Women are transforming their health with
the Buff Muff App. Join them today!
Pelvic Health & Wellness Should Be Accessible For Every Woman
Every woman deserves access to real support, science-backed solutions, and a safe space to heal/ no matter her budget.
Thatâs why in celebration of world continence week 2025, Iâm giving you 7-days of full access to the Buff Muff App â completely free. No strings. No pressure.
Just everything you need to start feeling stronger, more supported, and more like you again.
No more doing this alone.
No more guessing what your body needs.
No more being dismissed or told âitâs just part of getting older.â
Let this be where true holistic healing begins.
Just click the button below, fill out your details and youâll get INSTANT ACCESS to the Buff Muff App for 7 Days FREE â NO CREDIT CARD REQUIRED.
6,412
Women are transforming their health with the Buff Muff App. Join them today!
This 10-Min A Day Routine Eliminated My Symptoms For 19 Years (& Counting)
When I was young, I saw my mother struggle with incontinence.
She shared with me her frustration, her worry, and I watched as it affected her life. She started to limit the activities she was doing.
She stopped running, she stopped going for long hikes or doing group activities...
I watched her struggle for almost 12 years.
Until one day she told me she was scheduled for surgery - a bladder sling for her incontinence...
After watching her go through this, I was terrified... Watching this made me not want to have children.
I held this belief that giving birth would ruin me, and I would be forced to live with all sorts of issues after the fact.
I believed this for a long time, until I saw my sister in-law give birth. She had a regular, physiological birth and it was beautiful... Eye opening for me.
This inspired be to have children, and I'm so thankful I did.
Before my first birth (19 years ago), I wanted to do everything I could to avoid the issues my mom had.
So I exercised, I ate healthy, I did kegels and I eventually gave birth to 2 beautiful boys that I am so proud of.
And then it was my turn.
After the birth of my first son, I was surprised when I began to experience incontinence.
But sure enough, as I started to return to my normal activities, I noticed I would leak pee when I ran...
Eventually I started to limit certain activities like lifting heavy or doing any sort of jumping exercise...
I was a personal trainer at the time, and so just thinking about returning to training my clients was scary.
"What if I was showing them an exercise, and pee'd on the floor?"
This was the first time I realized how much the pelvic floor affected every area of my life.
I began to worry about being intimate with my husband...
Even though my mother wasn't injured during surgery, I told myself there was no way I would take that route if I didn't have to.
I spoke to my doctor and I got the usual recommendations - a referral to a surgeon, a recommendation for bladder medication... Reassurance that this was just "a normal part of the process"...
And after reading the side effects of medication - dry eyes, dry mouth, dry vagina..... I was determined to find another way.
This was before the days of social media - so I set off to look at the library, to call specialists, and to look for books on the topic.
Thankfully, I came across a few pieces of research that confirmed my suspicions... I was also introduced to Pelvic Floor Physiotherapy at this time...
This was when things started to shift for me. When I began to have hope again...
I decided I would take all the exercises I learned, and apply the principles I had been using in fitness and personal training...
I committed myself to trying every exercise and incorporating it into my own fitness routine - even if I leaked.
And thankfully - after 3-4 weeks of exercise - my symptoms disappeared.
No more leaks, sleeping through the night, and I was able to exercise again.. To lift weights... And enjoy sex!
Throughout this process I also learned I had a uterine prolapse - where the uterus bulges down into the vagina...
This too I was able to fully reverse with a magical movement called the Hypopressive Method.
All of this was 19 years ago and I haven't looked back since.
For almost 2 decades now, I've been sleeping through the night... I've been lifting heavy weights... I've been running and doing intense exercise... Keeping my body strong and fit - even through menopause.
Ever since making this discovery, and reversing my symptoms, I knew this was my new mission - to spread the word about these exercises, and to teach them to my personal training clients...
So that's how I became the Vagina Coach, and what has led me here...
Social media has allowed me to spread this knowledge far and wide, and I'm so honored and thankful I get to help so many women every single month.
If you're still reading this, I want you to know there is a lot you can do.
You have a lot of options, and you can choose exercise and lifestyle changes OVER surgery and medication.
Your body is not broken. It just needs to be reminded what to do, and how to do it.
This 10-Min A Day Routine Eliminated My Symptoms For 19 Years (& Counting)
When I was young, I saw my mother struggle with incontinence.
She shared with me her frustration, her worry, and I watched as it affected her life. She started to limit the activities she was doing.
She stopped running, she stopped going for long hikes or doing group activities...
I watched her struggle for almost 12 years.
Until one day she told me she was scheduled for surgery - a bladder sling for her incontinence...
After watching her go through this, I was terrified... Watching this made me not want to have children.
I held this belief that giving birth would ruin me, and I would be forced to live with all sorts of issues after the fact.
I believed this for a long time, until I saw my sister in-law give birth. She had a regular, physiological birth and it was beautiful... Eye opening for me.
This inspired be to have children, and I'm so thankful I did.
Before my first birth (19 years ago), I wanted to do everything I could to avoid the issues my mom had.
So I exercised, I ate healthy, I did kegels and I eventually gave birth to 2 beautiful boys that I am so proud of.
And then it was my turn.
After the birth of my first son, I was surprised when I began to experience incontinence.
But sure enough, as I started to return to my normal activities, I noticed I would leak pee when I ran...
Eventually I started to limit certain activities like lifting heavy or doing any sort of jumping exercise...
I was a personal trainer at the time, and so just thinking about returning to training my clients was scary.
"What if I was showing them an exercise, and pee'd on the floor?"
This was the first time I realized how much the pelvic floor affected every area of my life.
I began to worry about being intimate with my husband...
Even though my mother wasn't injured during surgery, I told myself there was no way I would take that route if I didn't have to.
I spoke to my doctor and I got the usual recommendations - a referral to a surgeon, a recommendation for bladder medication... Reassurance that this was just "a normal part of the process"...
And after reading the side effects of medication - dry eyes, dry mouth, dry vagina..... I was determined to find another way.
This was before the days of social media - so I set off to look at the library, to call specialists, and to look for books on the topic.
Thankfully, I came across a few pieces of research that confirmed my suspicions... I was also introduced to Pelvic Floor Physiotherapy at this time...
This was when things started to shift for me. When I began to have hope again...
I decided I would take all the exercises I learned, and apply the principles I had been using in fitness and personal training...
I committed myself to trying every exercise and incorporating it into my own fitness routine - even if I leaked.
And thankfully - after 3-4 weeks of exercise - my symptoms disappeared.
No more leaks, sleeping through the night, and I was able to exercise again.. To lift weights... And enjoy sex!
Throughout this process I also learned I had a uterine prolapse - where the uterus bulges down into the vagina...
This too I was able to fully reverse with a magical movement called the Hypopressive Method.
All of this was 19 years ago and I haven't looked back since.
For almost 2 decades now, I've been sleeping through the night... I've been lifting heavy weights... I've been running and doing intense exercise... Keeping my body strong and fit - even through menopause.
Ever since making this discovery, and reversing my symptoms, I knew this was my new mission - to spread the word about these exercises, and to teach them to my personal training clients...
So that's how I became the Vagina Coach, and what has led me here...
Social media has allowed me to spread this knowledge far and wide, and I'm so honored and thankful I get to help so many women every single month.
If you're still reading this, I want you to know there is a lot you can do.
You have a lot of options, and you can choose exercise and lifestyle changes OVER surgery and medication.
Your body is not broken. It just needs to be reminded what to do, and how to do it.
About Kim Vopni
"The Vagina Coach"
Kim has had the privilege of working with thousands of women over the last 15+ years helping them navigate their pelvic health.
In 2009 she founded Kegels & Cocktailsâą and has been running live and virtual pelvic health events each year since.
She was the Canadian importer/distributor for the EPI-NO for 14 years and was also a co-founder of Bellies Inc. in 2011.
In 2013 she launched her professional certification course and has been certifying fitness and movements professionals ever since!
In 2023 she launched her podcast Between Two Lips and enjoys the incredible conversations she has with amazing women, care providers and thought leaders in the realm of pelvic health.
She's spoken at over 30 events internationally.
She's authored 3 books, Your Pelvic Floor, Pregnancy Fitness, and The Inside Story. All of which provide advice for women at every stage of life.
She has over 400 free educational videos on YouTube, and has shared over 3,400 posts on Instagram.
And if you care about qualifications, here they are:
- BA in Psychology and a Post Graduate Diploma in Health and Fitness
- Restorative Exercise Specialistâą
- Certified Personal Trainer
- Certified Pre/Post Natal Fitness Consultant
- Certified Pfilates (not a typo) Instructor
- Hypopressive Method trainer
- Certified Menopause Support Practitioner
- Certified Osteoporosis Fitness Specialist
Recommended By
Pelvic Floor Professionals
"Kim has created a resource that is evidence-based, safe, and easy to understand. Short videos demonstrate and explain the exercises, in workouts that range from beginner or easy to more difficult. This allows for progressively more challenge to the muscles, a necessary feature for building better muscles."
- Julia DiPaolo,
Pelvic Health Physical Therapist
"Kim has put lot of energy and depth of knowledge into building this program to support people to access resources from the comfort and safety of their home."
- Jodie Pulsifer,
Pelvic Floor Physiotherapist
"Kim weaves together education, advocacy, and inspiration creating a call to action for all of us committed to advancing womenâs pelvic wellness."
- Dr Darren Lazare,
Urogynecologist
Muff+ Allows You to Easily Apply The
Latest Research in Women's Health
38 Scientific Studies combined into 1 App
12 Pillar Resources
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
100+ Follow Along
Workouts
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
1 App
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
Muff+ Allows You to Easily Apply The
Latest Research in Women's Health
38 Scientific Studies combined into 1 App
12 Pillar Resources
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
100+ Follow Along
Workouts
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
1 App
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
Muff+ Allows You to Easily Apply The
Latest Research in Women's Health
38 Scientific Studies combined into 1 App
12 Pillar Resources
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
100+ Follow Along
Workouts
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
1 App
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
6,412
Women are transforming their health with
the Buff Muff App. Join them today!
Recommended By
Pelvic Floor Professionals
"Kim has created an evidence based program that is helpful for women at all stages of life. Her holistic approach is applicable for those who want to overcome issues like incontinence and prolapse and also those who want to reduce their risk. I refer all my patients to this program as it is such a valuable resource that helps keep women compliant in their exercise."
- Julia DiPaolo, Pelvic Health Physical Therapist
"Kim has put lot of energy and depth of knowledge into building this program to support people to access resources from the comfort and safety of their home."
- Jodie Pulsifer, Pelvic Floor Physiotherapist
"Kim weaves together education, advocacy, and inspiration creating a call to action for all of us committed to advancing womenâs pelvic wellness."
- Dr Darren Lazare, Urogynecologist
6,412
Women are transforming their health with the Buff Muff App. Join them today!
For Many Members, Pelvic Floor Health Was
Just The Beginning...
When women experience pelvic floor issues (and especially if theyâve been struggling for a while), they often start adjusting the way they move.
They stop exercising.
They stop lifting heavy things.
They avoid jumping, running, bending â even simple things like walking the dog or playing with their kids.
They trade movement for caution. Strength for safety. Freedom for fear.
And as a resultâŠ
𩮠Their bones weaken â increasing the risk of fractures and long-term decline
đŠ” Their joints stiffen â making everyday movements painful
đ« Their heart health suffers â due to reduced circulation and physical activity
đ Their sleep becomes disrupted â from nighttime bathroom trips or chronic tension
đ§ Their brain fog worsens â fueled by inflammation, hormone shifts, and poor rest
đ Their nervous system stays in a state of stress â keeping them anxious, inflamed, and exhausted
đ And their confidence? It quietly disappears.
Thatâs why, inside the Buff Muff App, we donât stop at pelvic floor health.
We help you rebuild strength, resilience, and vitality throughout your whole body â so you can move freely, feel strong, and enjoy life again.
And weâre inviting you to try it for yourself â with 7 days FREE inside the Buff Muff App.
During your free trial, you'll see how the App helps you:
â Start easing leaks, prolapse symptoms, and pelvic tension through guided, expert-led movement
â Build a stronger core, hips, legs, and pelvic floor â with low-impact workouts that fit easily into daily life.
â Support heart health and bone density over time â with circulation-boosting and strength-building routines.
â Improve balance, stability, and mobility â so you can feel safer and more confident as you move.
â Calm your nervous system and learn techniques to reduce stress and restore energy.
â Support deeper, more restful sleep through movement, breathwork, and relaxation practices.
â Explore trusted education on menopause, bone health, aging well, and more â so you can make informed choices for your body.
â Begin moving more freely and confidently again â supporting your whole-body vitality, not just your pelvic floor.
Itâs all possible inside the Buff Muff App â because reversing your pelvic floor issues is just the beginning.
Science-Backed Tools to Help You Stay Strong, Energetic, and Confident
38 Scientific Studies combined into 1 App
12 Pillar Resources
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
100+ Follow Along
Workouts
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
1 App
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
4 Ways the Buff Muff App Helps You
Move Stronger, Feel Younger, and Stay Resilient
â From Your Pelvic Floor Out
Buff Muff Method + HIIT = Strong Muscles.
After 50, muscle loss speeds upâmaking things like climbing stairs or carrying groceries feel harder than they should. But when we add HIIT (high-intensity interval training) into the mix? Boom. Weâre building muscle, revving up metabolism, and boosting energy in quick, doable workouts that leave you feeling stronger, not drained.
Buff Muff Method + YOGA = Flexibility & Stability.
Balance and stability? Non-negotiable as we age. Falls are one of the biggest risks for women 50+, and tight, weak muscles donât help. But when we mix the Buff Muff Method with yoga, we loosen up, strengthen our stabilizing muscles, and move with more easeâso we stay confident on our feet, no matter what life throws our way
Buff Muff Method + Cardio = Healthy Heart.
Heart disease is the #1 killer of women, and yet⊠so many of us put cardio on the back burner. Not anymore. Combining the Buff Muff Method with heart-healthy movement, we improve circulation, boost endurance, and strengthen our most vital muscleâthe heart. More oxygen, more energy, more âI feel amazingâ moments every single day.
Buff Muff Method + Resistance Training = Strong Bones.
Bone density takes a hit after menopause, making fractures and back pain way too common. But guess what? Resistance training rebuilds bone strength. So while other women are shrinking, weâre standing taller, keeping our posture strong, and saying âno thanksâ to feeling fragile.
For Many Members, Pelvic Floor Health Was Just The Beginning...
When women experience pelvic floor issues (and especially if theyâve been struggling for a while), they often start adjusting the way they move.
They stop exercising.
They stop lifting heavy things.
They avoid jumping, running, bending â even simple things like walking the dog or playing with their kids.
They trade movement for caution. Strength for safety. Freedom for fear.
And as a resultâŠ
𩮠Their bones weaken â increasing the risk of fractures and long-term decline
đŠ” Their joints stiffen â making everyday movements painful
đ« Their heart health suffers â due to reduced circulation and physical activity
đ Their sleep becomes disrupted â from nighttime bathroom trips or chronic tension
đ§ Their brain fog worsens â fueled by inflammation, hormone shifts, and poor rest
đ Their nervous system stays in a state of stress â keeping them anxious, inflamed, and exhausted
đ And their confidence? It quietly disappears.
Thatâs why, inside the Buff Muff App, we donât stop at pelvic floor health.
We help you rebuild strength, resilience, and vitality throughout your whole body â so you can move freely, feel strong, and enjoy life again.
And weâre inviting you to try it for yourself â with 7 days FREE inside the Buff Muff App.
During your free trial, you'll see how the App helps you:
â Start easing leaks, prolapse symptoms, and pelvic tension through guided, expert-led movement
â Build a stronger core, hips, legs, and pelvic floor â with low-impact workouts that fit easily into daily life.
â Support heart health and bone density over time â with circulation-boosting and strength-building routines.
â Improve balance, stability, and mobility â so you can feel safer and more confident as you move.
â Calm your nervous system and learn techniques to reduce stress and restore energy.
â Support deeper, more restful sleep through movement, breathwork, and relaxation practices.
â Explore trusted education on menopause, bone health, aging well, and more â so you can make informed choices for your body.
â Begin moving more freely and confidently again â supporting your whole-body vitality, not just your pelvic floor.
Itâs all possible inside the Buff Muff App â because reversing your pelvic floor issues is just the beginning.
Science-Backed Tools to Help You Stay Strong, Energetic, and Confident
38 Scientific Studies combined into 1 App
12 Pillar Resources
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
100+ Follow Along
Workouts
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
1 App
Community, Coaching Calls, Monthly & Specialized Challenges, Meal Plans, Exclusive Expert Interviews, Quick
Guides & MoreâŠ
4 Ways the Buff Muff App Helps You Move Stronger, Feel Younger, and Stay Resilient â From Your Pelvic Floor Out
Buff Muff Method + HIIT = Strong Muscles.
After 50, muscle loss speeds upâmaking things like climbing stairs or carrying groceries feel harder than they should. But when we add HIIT (high-intensity interval training) into the mix? Boom. Weâre building muscle, revving up metabolism, and boosting energy in quick, doable workouts that leave you feeling stronger, not drained.
Buff Muff Method + YOGA = Flexibility & Stability.
Balance and stability? Non-negotiable as we age. Falls are one of the biggest risks for women 50+, and tight, weak muscles donât help. But when we mix the Buff Muff Method with yoga, we loosen up, strengthen our stabilizing muscles, and move with more easeâso we stay confident on our feet, no matter what life throws our way
Buff Muff Method + Cardio = Healthy Heart.
Heart disease is the #1 killer of women, and yet⊠so many of us put cardio on the back burner. Not anymore. Combining the Buff Muff Method with heart-healthy movement, we improve circulation, boost endurance, and strengthen our most vital muscleâthe heart. More oxygen, more energy, more âI feel amazingâ moments every single day.
Buff Muff Method + Resistance Training = Strong Bones.
Bone density takes a hit after menopause, making fractures and back pain way too common. But guess what? Resistance training rebuilds bone strength. So while other women are shrinking, weâre standing taller, keeping our posture strong, and saying âno thanksâ to feeling fragile.
The Ultimate Solution for Full-Body Strength & Confidence in 2025
With the Buff Muff App, youâre not just doing a workout, youâre transforming your body and your life. Between the Vagina Village, 1-page quick guides, and specialized workshops, youâve got everything you need to feel strong, confident, and pain-free.
Women in this program have eliminated years of back pain, lost weight (without crazy diets), and sparked new energy to seize every day. So much so that their friends couldnât help but ask, âWhat are you doing?!â
Itâs about finally feeling good in your body. Feeling free. And thatâs exactly what the Buff Muff App delivers.
6,412
Women are transforming their health with
the Buff Muff App. Join them today!
Wondering if the Buff Muff App is right for you?
Here are 5 reasons why other women have joinedâŠ
You need support and youâre ready to stop doing this alone
If you've ever started a routine and quit because life got in the way, youâre not alone. Thatâs why the Buff Muff App isnât just workouts. Itâs a community. Our group coaching calls and community forum mean you always have a place to ask questions, get encouragement, and stay on track. Before you know it, youâll be the one inspiring others.
You want to feel strong, energized, and in control of your body
If youâve been feeling weaker, slower, or like your body just isnât the same, this is for you. The Buff Muff App isnât just about pelvic floor health. Itâs about total body transformation. Stronger muscles, more energy, and a body that supports you instead of holding you back.
You want the latest science without wasting hours researching
Every day, thereâs new information about womenâs health, and keeping up with it all can be exhausting. The Buff Muff App does the heavy lifting for you. We bring you expert-backed insights on pelvic health, hormones, metabolism, and more, so you always know youâre doing whatâs best for your body.
You want real results without wasting time and money
Maybe youâve seen multiple doctors and specialists, tried gadgets or even expensive programs that didnât work. The Buff Muff App is different. One app. One proven system. Simple, science-backed workouts that fit into your life so you can finally stop guessing and start seeing results.
You want one routine that covers it all
No more bouncing between YouTube workouts, searching Google for answers, or wondering if youâre missing something important. With the Buff Muff App, you get a structured plan that builds strength, confidence, and total-body health all in one place.
Wondering if the Buff Muff App is Right For You?
Here are 5 reasons why over 6,000 women have joinedâŠ
You need support and youâre ready to stop doing this alone
If you've ever started a routine and quit because life got in the way, youâre not alone. Thatâs why the Buff Muff App isnât just workouts. Itâs a community. Our group coaching calls and community forum mean you always have a place to ask questions, get encouragement, and stay on track. Before you know it, youâll be the one inspiring others.
You want to feel strong, energized, and in control of your body
If youâve been feeling weaker, slower, or like your body just isnât the same, this is for you. The Buff Muff App isnât just about pelvic floor health. Itâs about total body transformation. Stronger muscles, more energy, and a body that supports you instead of holding you back.
You want the latest science without wasting hours researching
Every day, thereâs new information about womenâs health, and keeping up with it all can be exhausting. The Buff Muff App does the heavy lifting for you. We bring you expert-backed insights on pelvic health, hormones, metabolism, and more, so you always know youâre doing whatâs best for your body.
Maybe youâve seen multiple doctors and specialists, tried gadgets or even expensive programs that didnât work. The Buff Muff App is different. One app. One proven system. Simple, science-backed workouts that fit into your life so you can finally stop guessing and start seeing results.
You want one routine that covers it all
No more bouncing between YouTube workouts, searching Google for answers, or wondering if youâre missing something important. With the Buff Muff App, you get a structured plan that builds strength, confidence, and total-body health all in one place.
If youâre thinking, âThis is exactly what I need,' then the Buff Muff App
is for you.
6,412
Women are transforming their health with the Buff Muff App. Join them today!
If youâre thinking,
âThis is exactly what I need,â
then the Buff Muff App
is for you.
6,412
Women are transforming their health with
the Buff Muff App. Join them today!
Disclaimer: The information provided on this website is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a healthcare professional for your specific needs. Results may vary from person to person. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.