Kim Vopni – The Buff Muff Method

The Buff Muff Method: When Kegels Failed, 6,000+ Women Turned To This Expert-Backed Routine to Finally Feel Like Themselves Again

Recommended by pelvic floor specialists, this 10-minute routine targets the muscles Kegels often miss — helping relieve stress incontinence, urgency, and prolapse, while rebuilding strength and restoring confidence.

Why Buff Muff Exercises Are Different from Kegels

The Problem with Traditional Kegels:

• They focus on squeezing without first releasing tight, overworked muscles.
• They don’t 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.

How Buff Muff Exercises Fix This:

• Step 1: Release First – Before strengthening, we let go of tension so overactive muscles can function properly.
• Step 2: Core Breath – 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 – We don’t isolate the pelvic floor. You’ll strengthen it through real-world movements, so it naturally responds when you sneeze, laugh, jump, or lift.

How The Buff Muff Method Stops Leaks, Urgency & Prolapse For Stress Incontinence (Leaks When You Cough, Laugh, or Exercise)

The Problem: If your pelvic floor is too weak, or too tight, it can’t absorb pressure, causing leaks.

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.

For Urgency & Frequency (Always Rushing to the Bathroom)

The Problem: Years of running to the toilet at the first urge train your brain to panic, even when your bladder isn’t full.

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)

The Problem: Straining, poor posture, and weak core muscles allow pelvic organs to shift downward.

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.

How The Buff Muff Method Helps You Start Reversing Pelvic Floor Dysfunction Today:

Inside The Buff Muff Method, you get everything you need to start reversing your symptoms immediately—no guesswork, no confusion.

This holistic program equips you with tools and guidance to take control of your pelvic health, naturally.

Step 1: Discover
Quickly understand what’s REALLY causing your symptoms—and how to fix them.

• In this foundational step, we break down the science behind pelvic floor dysfunction in simple, easy-to-follow video lessons. You’ll discover:
• Why your symptoms exist (hint: it’s more than weak muscles)
• What actions are making them worse (that no one’s told you about)
• What you can do starting TODAY to start feeling better
• You’ll feel empowered and in control, with a clear roadmap to reclaim your confidence.

Step 2: Self-Assessment
Find out how bad your symptoms are—and track your progress.

• ​Using our Pelvic Floor Self-Assessment (Muff Score) and Bladder Diary, you’ll uncover critical insights, including:
• Which muscles need the most attention
• Patterns in your bathroom habits that might be contributing to your symptoms
• Your baseline so you can celebrate real, measurable progress over time
• Knowing exactly where you stand is key to lasting results.

Step 3: Release
Let go of tension and retrain your pelvic floor to relax.

• ​Many of us unknowingly “grip” or overuse certain muscles, leading to pain, urgency, and discomfort. This step shows you how to:
• Release tension in overactive pelvic muscles with simple, effective techniques
• Coordinate your breathing to calm your body and mind while improving muscle function
• Break free from the tightness that’s holding you back—physically and emotionally
• You’ll feel immediate relief and a newfound sense of ease in your body.

Step 4: Strengthen & Integrate
Build strength and retrain your body to work in harmony.

• ​Using short, guided exercises, you’ll:
• Target the root causes of your symptoms with science-backed movements
• Strengthen your pelvic floor muscles while connecting them to your core and posture
• Integrate these exercises into your daily life for long-term, effortless results
• This isn’t just about doing exercises—it’s about retraining your body to function the way it’s meant to, naturally and sustainably.

About Kim Vopni

Kim Vopni 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 & Cocktails™ and has been running live and virtual pelvic health events each year since.

Kim Vopni 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.

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