Your Questions About the Aviva Method — Answered
Real questions from real women — with honest, supportive answers.
Decision Support Questions
The AVIVA Method offers a natural, side-effect-free way to restore balance in the body by supporting the healthy function of the endocrine glands and promoting nervous system harmony.
The Aviva Method is a uniquely refined system of movement, carefully fine-tuned for maximum effectiveness. Every element of the exercise sequence is purposefully designed to trigger multiple effects simultaneously.
💫 It improves circulation in the pelvic area
💫 Gently stretches and releases tension
💫 Strengthens core and pelvic floor muscles
💫 Stimulates reflex points that support internal organs
💫 And most importantly—it brings harmony to the nervous and hormonal systems
Unlike general fitness programs, the Aviva Method is specifically designed to stimulate hormone balance, especially targeting the reproductive system.
Unlike traditional Kegel exercises, which focus only on isolating and squeezing the pelvic floor muscles, the Aviva Method strengthens the pelvic floor through dynamic, full-body movements and varied positions that activate not only the target area but also supporting (auxiliary) muscles. This helps you better connect with the pelvic floor—especially if you’ve had trouble feeling or isolating those muscles.
Compared to the Kriston method, which emphasizes inner muscle awareness through stillness and guided contractions, Aviva adds movement, rhythm, and posture changes to naturally improve circulation, hormone balance, and pelvic strength.
With the Aviva Method, we don’t use any tools or insert anything into the body. The exercises are done fully clothed, without props—just you, your body, and intentional movement.
This makes it especially approachable for those who prefer natural, external, and movement-based techniques for strengthening the pelvic floor and supporting overall reproductive health.
Although some of the Aviva Method exercises may visually resemble yoga poses in the photographs, the purpose and execution are quite different.
The Aviva Method is a hormone-focused exercise system designed to improve circulation in the pelvic area, support reproductive health, and stimulate the endocrine system.
Unlike yoga, which emphasizes flexibility, mindfulness, and overall body awareness, the Aviva exercises are rhythmical and dynamic. The movements are structured to activate specific internal responses, rather than aiming for relaxation or general fitness.
Moreover, the Aviva Method rarely involves breath control, and its exercises follow a precise sequence with set durations and repetitions to achieve targeted physiological effects.
Although the Aviva Method does not include meditation, each session ends with a short relaxation exercise performed lying on the back, wrapped in a blanket. This gentle closing helps the body integrate the effects of the workout and supports the stress management.
Learning Path & Authorized Use Questions
⚠️ No! Self-teaching the Aviva Method is NOT recommended.
For your safety and to ensure effective results, the method should only be learned from a certified instructor.
📚 Older editions of Aviva books may contain inaccurate descriptions and imprecise illustrations, which can lead to incorrect execution. Certified instructors are trained to demonstrate the exercises correctly and tailor the method to each participant’s unique needs.
👩⚕️ Certified instructors are members of the Aviva Foundation and hold credentials in areas such as physical therapy or education. They attend annual training sessions, consult with medical professionals, and are continuously involved in the development and refinement of the method.
🔍 The Aviva exercises rely on subtle techniques, including reflex point stimulation and deep internal muscle engagement, which are difficult to perform correctly without expert guidance. Even if the instructions seem clear, your body may not respond as expected without personalized correction. Only an instructor can provide real-time feedback to help you safely and effectively perform the exercises.
🚨 Please be cautious when choosing an Aviva Method instructor.
More and more individuals are advertising themselves online as instructors without official certification and without participating in the required annual trainings.
✅ To ensure you are learning safely and correctly, you can verify whether your instructor is certified on the official Aviva Method website (https://avivamodszer.hu/en/aviva-method-instructors).
📌 Always choose a certified instructor who is trained, supervised, and up to date with the latest developments of the method—your health deserves no less.
❌ No!
⚠️ The Aviva Method is a trademarked and copyrighted technique — all rights reserved.
🚫Recording, photographing, or making any audio or video footage during classes or practice sessions is strictly forbidden.
😨The Aviva Foundation takes this very seriously. Any such material found online may lead to legal consequences: the person who posted it can be fined, and the instructor featured in the footage may lose their teaching license.
🚫 Additionally, making unauthorized recordings violates participants’ privacy rights.
💡 To support your learning, you can buy the first volume of the Aviva Method, which contains detailed descriptions and illustrations of each exercise. You are encouraged to enrich it with your own handwritten notes during the course.
🙏🏻 Thank you for respecting these guidelines and helping us protect the integrity of the method and the privacy of all participants.
👌Once you’ve completed the Aviva Foundation Course, you can practice it on your own, in a way that fits your daily routine and schedule.
However, if you feel that exercising in a group keeps you more motivated—or if you’d like more time to feel confident with the movements and their sequence—you’re warmly invited to join my online follow-up classes. These sessions offer continued guidance and support as you build your independent practice.
Let’s move together until you’re ready to fly solo! 💫
❌ No Way!
The Aviva Method is a trademarked and copyrighted method with all rights reserved.
⚠️ Completing the basic course only authorizes you to practice the method independently at home for your own personal use. It does not entitle you to teach the method to others or lead group practice sessions under any circumstances.
💡 To become a certified instructor, you must complete a teacher training program offered by the Aviva Foundation, which has strict prerequisites. For more information about this training, please visit the official website of the Aviva Foundation.
🩺Beyond protecting copyright and respecting intellectual property, the reason is the safety of YOUR HEALTH.
⚠️ Self-Teaching the Aviva Method Might Put Your Health at Risk
👉 The instructor demonstrates the exercise as an individual in good health, aiming to maintain her well-being and achieve a menstrual cycle that arrives consistently every 28 days. However, those who need this method may not share these same conditions, and their goals may differ. The exercises must be customized to meet individual needs and limitations. Otherwise, you risk injury or failing to achieve the desired results.
👉 The Aviva method uses special techniques that require careful attention to detail. The spectacular movements also incorporate reflexology point stimulation and engage invisible internal muscles, which can only be performed correctly if the instructor provides clear explanations. Incorrect practices may not provide the intended results.
👉 Even if you understand what needs to be done, your body may not always follow what your mind envisions. A recording can never substitute for the real-time feedback and corrections provided by an instructor, which ensures you are performing the exercises accurately and safely.
🌿 In conclusion, while it may seem convenient to record exercises for future reference, the Aviva Method is best learned with a certified instructor’s guidance. Protect the integrity of this unique exercise system, ensure your safety, and maximize the benefits by learning directly from those who are trained and certified to teach it.
🌟 I encourage everyone to learn this method in person if possible.
👏 However, if you are unable to attend the course on-site due to your circumstances, you can still learn it online.
If you have a sedentary job and lead an inactive lifestyle, your muscles may cramp during the male-specific exercises. To prepare your body for this routine and prevent discomfort, it’s essential to practice the Aviva Basic Exercises twice a week for at least three months. This helps strengthen and activate the necessary muscles, improves circulation, and ensures your body is ready to safely and effectively perform the male exercise set.
For a therapeutic effect, it’s recommended to practice the Aviva Method 2 to 3 times per week. This consistent rhythm supports your body’s natural healing processes and helps restore hormonal balance over time.
Results vary from person to person and depend on factors like the severity of your condition, your lifestyle, diet, and sleep quality. However, with regular practice, many people begin to notice positive changes within a few weeks. Between 3 to 6 months, not only do symptoms often ease, but the healing process itself begins to take root.
Contraindication Related Questions
⚠️ Should to AVOID practicing the Aviva Exercises
🚫 If your doctor advises against physical activity
🚫 If you have cancer
🚫 If you have an Intrauterine Device
🚫 During abnormal, heavy bleeding
🚫 When you have bloody stools, bloody urine, or urinary tract infections
🚫 When you are classified as clinically obese, your Body Mass Index (BMI) is higher than 30.
🚫 After insemination or in-vitro fertilization until the outcome of the intervention is clear.
🚫 During pregnancy
🚫 Some stages of endometriosis. Only try it if your doctor approves and monitors your condition closely.
If you’re unable to try the Aviva method right now because of your health, please know that your health and safety always come first! 💙
Your journey is super hard now, but you are incredibly strong.
Once you’ve made it through the challenging phase and your doctor gives the green light to resume exercise, the method can be a wonderful tool for revitalization and recovery.
Listen to your body and consult with your healthcare provider to find the best path forward.
Every small step forward is a victory. I’m rooting for you. 💫💖
If two years have passed since your first menstruation, yes. You can learn the Aviva Method.
This waiting period allows your hormonal system to develop naturally and ensures the exercises are safe and effective for you.
If you’re under 18, the Aviva Method can only be learned together with a parent.
We recommend joining as a mother-daughter pair, and don’t forget to ask for the special duo discount! 💕👩👧
You can practice if your period is in its lighter, declining phase (typically around day 3 or 4). However, avoid full intensity: gently tilt your pelvis but keep contractions soft, and skip the bouncing movements.
If you are within three months after a miscarriage and your goal is to support uterine cleansing, you can perform the exercises more intensely, even during your period. In case of miscarriage, always consult your doctor.
Yes, you can continue practicing the basic Aviva sequence after ovulation, but always do so gently.
⚠️ It’s important to avoid any kind of physical activity that causes jolting or shaking in the pelvic area during the second half of your cycle, after ovulation. During implantation, it’s best for the uterus and the uterine lining to remain in a calm and undisturbed state.
👉 In Aviva exercises, jolting can happen if the movements involve dropping down onto your heels. So, if you’re trying to conceive, make sure to do the movements without bouncing onto your heels.
👉 Another thing that can cause jolting is forcefully thrusting the pelvis forward during the exercises. It’s worth being mindful of this too in the second half of your cycle.
If you choose to practice, please follow these guidelines:
Perform the entire sequence without bouncing onto your heels.
Skip the strong inner contractions—instead, use gentle pelvic tilts throughout.
For the “Zorba” exercise, during the ragdoll part, simply shake out your arms and legs—no jumping.
In the toe-standing exercise beside the chair, avoid bouncing or squatting—just gently lower your heels to the ground.
The “Football” exercise should be done with alternating legs and forearm support (2 reps with one leg, then 2 with the other).
In the “1-2 Boom” exercise, ensure the pelvic tilt is a controlled forward movement—avoid throwing the pelvis forward or using strong contractions.
For exercises lying on your stomach, and for leg-lowering on your back, alternate legs (2 reps per leg).
Once a pregnancy test confirms conception, please stop doing the exercises. Enjoy the fruit of your effort, take it easy, go for walks in nature, and nurture your body.
🌿 After the 4th month (second trimester), if you feel like moving again, I’d be happy to welcome you to my Cozy Mammy Birth Tune-Up course.
No, you shouldn’t. It’s also important to note that during pregnancy, avoid performing energy-based or chi-activating exercises. This means that practices such as Tai Chi and Reiki are also not recommended during this time.
But the Aviva Method includes a special, safe set of exercises specifically designed for pregnant women. These can be practiced safely and help prepare the body for childbirth. From the second trimester onward, and only in the case of a healthy, complication-free pregnancy, you may learn and practice this routine with your doctor’s approval.
The Basic exercises of the Aviva Method support your body’s natural processes and may even stimulate milk production. If everything is fine with you, you can start it again after the sixth month postpartum.
Why not earlier?
Right after giving birth, it’s essential to dedicate the postpartum period to rest and recovery. In the first three months, concentrate on breastfeeding and pelvic floor recovery.
After each breastfeeding session, perform 5 minutes of pelvic floor strengthening exercises from the Aviva Method or Kriston exercises for great results.
After the routine 6 or 12 week postpartum checkup with the doctor’s approval, you can start the special set of gentle recovery exercises from the Aviva Method.
Important note: It’s not recommended to engage in abdominal muscle exercises until around the sixth month postpartum.
After the sixth month postpartum, you may slowly return to the basic Aviva sequence—but only after assessing whether your abdominal muscles have properly closed.
If you’re experiencing diastasis recti (separated abdominal muscles), it’s advised to first practice targeted exercises like the Love Your Belly method to help close the gap.
Additionally, any exercises involving lifting or lowering the legs while lying on your back should be done with caution. Support yourself on your forearms, and only move one leg at a time while keeping the other bent, foot resting on the floor, to protect your core.
After a diagnosed miscarriage, doctors may wait 3 to 7 days to see if your body can resolve the miscarriage naturally. It’s important to consult your doctor about when you can safely perform exercises that increase blood circulation in your core and pelvic regions.
Once you receive permission from your doctor, you can practice the Aviva Method Basic Exercises.
These exercises may support your uterus by cleansing itself naturally and helping the body initiate the release of the embryo that is no longer alive.
❤️🩹Be extremely patient and gentle with yourself after a miscarriage.
Let your body and soul recover—take your time, reach out for support, and talk to a professional if it helps.
Your uterus needs approximately 6 months to fully regenerate.
This next half year should be a time of restoration and preparation—not pressure.
In the first 3 months, practice the basic Aviva sequence twice a week, even during your period.
After month 3, you can skip the exercises during your period, and continue with your regular twice-a-week practice.
This slow, steady rhythm helps restore your hormonal balance and prepare your eggs and your womb for the successfull pregnancy.
There can be a huge difference between one surgery and another, so only your doctor can determine when it’s safe for you to resume physical activity.
Let your doctor know that you’d like to practice the Aviva Method. If they’re unfamiliar with it, explain that it’s a movement practice designed to increase blood circulation in the lower abdomen.
Once your doctor gives you clearance to exercise, you can begin practicing the Aviva Method safely.
👌Yes, you’re welcome to join the Aviva classes even while on birth control.
The Aviva Method works through two main mechanisms:
Improved blood circulation in the pelvic area:
This increased blood flow delivers more oxygen, vitamins, nutrients, and hormones to the pelvic organs than usual. At the same time, detoxification processes are enhanced, helping to eliminate waste products and toxins from the pelvic region. This creates an ideal environment for your internal reproductive organs. It also helps increase the flexibility of the fallopian tubes and the nourishing blood vessels surrounding the uterus, strengthening the pelvic floor muscles. This effect also occurs when you are using birth control pills.Hormonal balance support:
One of the core effects of the method is its ability to harmonize hormone levels. However, if you’re taking external hormones like birth control pills, this effect won’t fully apply, since your hormonal system is being regulated externally.
If you’re planning to conceive and intend to stop taking birth control, it’s highly recommended to begin practicing the Aviva Method beforehand. This way, you’re already supporting your body in transitioning smoothly back to its natural hormonal rhythm and regular cycle.
Long-term use of hormonal contraceptives may cause thinning of the endometrial lining, which can hinder or prevent embryo implantation.
It’s generally advised to discontinue birth control about six months before trying to conceive, and practice the Basic Exercises of the Aviva Method to give your body time to restore hormonal balance, optimize the endometrial thickness, and prepare the uterus for a healthy pregnancy.
👌Yes. It’s important to know that when external hormones are administered, their effects will always be stronger than what we can naturally achieve through movement or lifestyle. From this perspective, it’s safe to continue practicing the Aviva exercises — you won’t interfere with the action of the hormonal medications.
In fact, the Aviva Method can significantly support the success of IUI or IVF programs.
The exercises can help
- Improve egg quality.
- Increase the number of retrievable eggs.
- The capillary network surrounding the uterus becomes more flexible and denser, which enhances nourishment for the embryos.
- Additionally, the muscles required for carrying and delivering a baby are strengthened.
These effects help reduce the risk of embryo rejection and increase the overall chances of a successful IVF outcome.
✅ You can safely continue practicing the exercises 2–3 times per week up until the moment of the procedure (fertilization or embryo transfer).
⚠️ However, after the transfer, pause the practice until you receive the results. During this time, prioritize rest, go for gentle walks, take care of yourself, and stay positive.
If you’re experiencing an active urinary tract infection (UTI), it’s not recommended to practice the Aviva Method. Please wait until you’ve fully recovered.
This is because the increased blood flow stimulated by the exercises may intensify your symptoms.
The Aviva Method also has a “veil-lifting” effect—meaning if there’s an underlying inflammation in your body, the exercises may bring it to the surface. As a result, symptoms can become more pronounced, prompting you to seek medical attention and get a proper diagnosis and treatment.
Once you’ve healed, feel free to start learning and practicing the Aviva Method. It can strengthen your immune response and help prevent future infections.
Painful periods are often linked to endometriosis, though many cases go undiagnosed due to the lack of laparoscopic surgery. In Hungary, many women have eased period pain with the Aviva Method, sometimes unknowingly treating early-stage endometriosis.
However, if endometriosis is diagnosed, the Aviva Method should only be done:
With your doctor’s approval
Under regular medical supervision
After surgery, when your doctor gives permission to do exercises again.
🚫 Do not practice during menstruation.
When the Method Is Not Recommended
🚫 In bowel or ovarian endometriosis, the exercises are usually not advised.
🚫 In cases of adhesions, suitability must be individually assessed.
🚫 If you experience blood in your stool or urine, the exercises are strictly contraindicated.
If you are permitted to practice the Aviva Method, please use only the Gentle Version.
No bouncing or sliding
One-leg movements only
Gentle pelvic tilts instead of thrusts
Use hand support during exercises
Listen to Your Body
If abdominal pain occurs, stop the exercises for one week. The pain often signals increased blood flow and the start of healing.
After the break, resume one-third of the exercises slowly and gently. If there’s no pain, increase to two-thirds the following week.
Boosted circulation in the lower abdomen also reaches the ovaries, intestines, and any endometriosis lesions, supporting the immune system’s healing work.
Following a special endometriosis-friendly diet is essential.
It’s very important to know exactly what type of cyst has been diagnosed.
It’s also worth knowing that if no lifestyle change is made, cysts can often return even after surgery.
In many cases, the Aviva Method has proven effective for managing cysts, as the exercises target the root causes of cyst formation. With consistent practice—twice a week—smaller, simple cysts can often disappear within 2–3 weeks.
⚠️However, there is a specific situation where Aviva exercises are not recommended: if you’ve been diagnosed with a tense-walled cyst or rapidly growing endometriotic cyst, you should not perform the exercises.
Cysts can disappear from the body in three ways:
They are reabsorbed by the body without any symptoms.
They detach and leave the body through menstruation.
They rupture.
💥 When a cyst ruptures, it can cause intense, sharp, and long-lasting abdominal pain that usually cannot be relieved with painkillers. This is considered a medical emergency, and you must call an ambulance immediately.
If you experience this kind of pain during or after exercise, it’s important to understand that it’s not caused by the exercise itself, but rather a coincidence—your cyst most likely would have ruptured at that moment regardless of whether you were exercising.
While posture correction is not the primary goal of the Aviva Method, it can definitely have a positive impact on posture, because during the Aviva exercises you strengthen the deep core muscles, including the pelvic floor, abdominals, and lower back muscles. The pelvic tilts help activate the stabilizing muscles of the spine and pelvis.
It can improve the posture and better body awareness, especially in the lower back and pelvic region and reduced back pain or tension, particularly if caused by poor posture.
If you have spinal issues, please pay special attention to the following during your exercise practice to ensure movements are gentle and safe.
🔹 Avoid sudden drops or movements
Do not slide or drop quickly onto your heels. All movements should be slow, mindful, and controlled.
🔹 Leg swings
When swinging your leg backward, never lift it higher than horizontal.
🔹 Head position
Always keep your head aligned with your spine — as an extension of your torso.
Do not tilt it back, raise it, or let it hang — even in forward-bending positions. Make sure your head and hips stay in one line.
🔹 Shoulder blade contraction (scapula squeeze)
Keep your waist and hips relaxed — avoid pushing your hips backward or arching your lower back excessively.
🔹 Leg lift exercises
• Do not lift both legs at the same time.
• Perform the movements alternately with one leg at a time.
🔹 Knee extension
• Never lock your knees completely.
• Don’t go to the full range of motion — always leave a slight bend.
Overextending your knees can lead to joint wear and knee pain over time.
🔹 No rushing
Perform all exercises slowly and with control.
Quick or bouncy movements can place unnecessary strain on your spine and pelvic floor.
If you’re doing exercises to music, perform the movement over two beats instead of one.
🔹 Getting up from the floor
Never get up in a single motion using momentum.
Always roll to your side first, then push yourself up with your hands to protect your lower back.
🔹 Pay attention to warning signs
If you feel numbness, sharp pain, tingling, or uncomfortable tension in your back, neck, legs, or hips during any exercise, stop immediately and rest.
Therapeutic Potential Related Questions
👌 Yes, the Aviva Method is also highly beneficial for men.
- It can increase sperm count, improve sperm quality and motility,
- enhance the patency of the spermatic ducts,
- reduce symptoms related to varicocele,
- boost potency, and
- support the prevention of prostate issues.
While women focus on their lower abdomen during the exercises, men are encouraged to concentrate on their glutes, particularly on contracting the buttock muscles. In many cases, this alone already brings noticeable improvement.
If further support is needed after six months of regular practice, men can also learn a special set of exercises developed specifically for them.
The Aviva Method is excellent for relieving menstrual cramps and pain. For best results, practice the exercises two to three times a week throughout your cycle.
In the week before your period, it’s especially beneficial to add the 6th exercise (Leg Swing) to your daily routine for about 5 minutes. This movement helps prepare your body and ease upcoming cramps.
It’s also worth observing the consistency of your menstrual flow. If it contains clots or chunks of coagulated blood, the pain might be caused by live blood leaking from ruptured capillaries into the uterus, which then clots and requires stronger muscular contractions to expel.
Doing the Leg Swing exercise during menstruation helps break down these clots into a smoother, more fluid consistency, making them easier for the uterus to release.
As a result, cramping is reduced or eliminated entirely, and many women find they can stop using painkillers and antispasmodics thanks to the natural support of the method.
Only if combined with a healthy lifestyle. 🌱
The exercises can support hormonal balance, but their effect on acne is most noticeable when you replace the refined sugars, white flour, animal fat products, and ultra-processed foods, with the a whole-food, plant-based diet rich in fiber, leafy greens, legumes, and fruits, and ideally, go to bed before 10 p.m. Together, these habits can reduce the appearance of acne over time. ✨
👌Yes, it can be.
Practicing the Aviva Method regularly (2–3 times a week) with strong, targeted muscle contractions may help halt the growth of fibroids, and in some cases, may even lead to their shrinkage. Some fibroids may begin to form a stalk (pedunculate) and detach from the uterine wall naturally.
If the fibroid has grown too large and a doctor recommends hysterectomy, surgery might become unavoidable. However, consistent Aviva practice can increase the chance of preserving the uterus.
🚫 Important:
Avoid doing Aviva exercises during menstruation or any active bleeding, as the movements may intensify bleeding.
💡 Keep in mind that visible improvements can take time—often more than six months. For the best results, make the Aviva Method part of your lifestyle, especially because fibroids can return even after surgery.
Fibroids often require not just exercise but a full lifestyle shift for effective support.
In addition to practicing the Aviva Method regularly, it’s important to get sufficient sleep and follow a supportive diet.
Replace the refined sugars, white flour, foods, and drinks high in animal fats, and ultra-processed products with a whole-food, plant-based diet rich in fiber, leafy greens, legumes, and fruits.
⚠️ It’s also best to limit foods high in phytoestrogens, such as flaxseeds, soy, and sesame, as they can bind to estrogen receptors and contribute to estrogen dominance.
👌 Yes. Regular practice of the Aviva Method 2 to 3 times a week with strong muscle contractions can help stop the growth of polyps, and in some cases, may even cause them to shrink.
Polyps can sometimes cause abnormal or irregular spotting. The Aviva Method can help reduce the number of days with spotting.
⚠️ However, do not practice the exercises during menstruation or any other bleeding, as the movements can increase the intensity of the bleeding.
Please note that in the case of polyps, visible improvement often takes time, sometimes more than six months. For best results, it’s recommended to make the Aviva exercises part of your lifestyle and complement their benefits with a balanced diet and sufficient sleep.
👌Yes.
PCOS is a complex condition caused by multifaceted hormonal imbalances, often linked to insulin resistance.
Addressing insulin resistance is key, and the most effective way to do so is through lifestyle and dietary changes.
It’s highly recommended to consult a dietitian specialized in insulin resistance, who can provide personalized guidance.
In general, for anyone dealing with hormonal imbalance, a helpful first step is to replace refined sugars, white flour, foods and drinks high in animal fats, and ultra-processed products with a whole-food, plant-based diet rich in fiber, leafy greens, legumes, and fruits.
In addition to nutrition, sufficient sleep is crucial for hormonal balance. Aim to go to bed before 10 p.m.
In PCOS, boosting metabolism is essential, and regular physical activity plays a key role. If you’re not doing any other kind of sport, I recommend doing the Aviva Basic Exercise Routine intensively three times a week.
On alternate days, you can perform the Ovulation Routine of the Aviva Method.
If you haven’t learned the ovulation routine yet, you can repeat the ovulation-supporting exercises from the Basic Routine on your rest days.
⚠️ First and foremost, if you experience unexpected milk discharge, please consult a doctor and get a full medical check-up.
It’s essential to understand the underlying cause, which could include:
High levels of prolactin – the hormone responsible for milk production.
This may be caused by:
• Pituitary gland issues, such as a small benign tumor called a prolactinoma
• Underactive thyroid (hypothyroidism), which can also trigger elevated prolactin levels.
👌The Aviva Method helps bring your hormonal system into balance. It has a beneficial effect on the thyroid, supporting and balancing its function.
For best results, practice the basic Aviva routine twice a week.
On rest days, you can also do the 5th exercise block called “Bending and relaxing”, and the “C” movements called “Arm circles” from the “Zorba” exercises.
To support the effectiveness of the exercises, it’s important to maintain regular, restful sleep and transition to a healthier diet.
In general, for anyone dealing with a hormonal imbalance, a helpful first step is to replace refined sugars, white flour, foods and drinks high in animal fats, and ultra-processed products with a whole-food, plant-based diet rich in fiber, leafy greens, legumes, and fruits.
Consult a dietitian for personalized guidance.
In addition to nutrition, sufficient sleep is crucial for hormonal balance. Aim to go to bed before 10 p.m.
In most cases, yes. The Aviva Method can help. But Attention!
⚠️ Spotting—light brown or pink discharge—can happen at different times in your cycle and may signal various underlying conditions and serious diseases, which ones require immediate medical attention.
Let’s explore the possible causes:
🔸 1. Spotting Before Menstruation
This type of prolonged spotting may indicate that ovulation was not optimal. Specifically, it can be a sign of luteal phase deficiency, where the corpus luteum (which forms after ovulation) does not produce enough progesterone. Low progesterone can cause the endometrium (uterine lining) to start shedding prematurely, leading to several days of brown or pink spotting before the actual period starts.
🔸 2. Spotting After Menstruation
Spotting that continues for several days after your period has ended is often linked to low estrogen levels. However, it may also have a physical cause, such as:
Endometrial polyp
Uterine inflammation (endometritis)
Cervical erosion (ectropion)
Fibroids or tumors
Blood clotting disorders
Immune system-related conditions
🔸 3. Spotting Around Ovulation
Mild spotting during ovulation can occur when the egg is released and tiny blood vessels rupture, especially if they’re less elastic.
Additionally, LH, FSH, and estrogen levels peak during ovulation. The progesterone also begins to rise.
After the egg is released, there’s a temporary drop in hormone levels (including progesterone) before they rise again due to corpus luteum activity.
This hormonal dip may briefly trigger shedding of the uterine lining, causing spotting. However, the process typically stops as hormone levels begin to rise again.
⚠️ When to See a Doctor
If the spotting lasts more than a day or two, especially before or after menstruation—not just mid-cycle—it should not be ignored. It could signal:
Hormonal imbalance
Structural issues
Or more serious conditions that require medical attention
Seeing a doctor is not optional in such cases—diagnosis and proper treatment are essential.
🌿 How the Aviva Method Can Help
If the cause of spotting is hormonal (and not due to a tumor or other structural issue), practicing the Aviva Method basic exercise series twice a week can:
Support hormonal balance
Improve blood circulation to reproductive organs
- improve the flexibility of the vessels and tubes
Gradually reduce or eliminate the frequency and duration of spotting
Menstrual bleeding that lasts 10 days is longer than the typical range, which is usually 3 to 7 days.
If this is a recurring pattern, it is important to consult a doctor to rule out possible underlying causes such as hormonal imbalance, fibroids, polyps, endometriosis, and thyroid dysfunction.
⚠️ In some cases, hormonal contraceptives (especially when newly prescribed or changed) can also cause prolonged or breakthrough bleeding. If you’re using any birth control and your period won’t stop, you must contact the doctor who prescribed it immediately.
Many women have successfully shortened their period by practicing the Aviva Method. By doing the basic exercise sequence regularly, twice a week, the duration of menstruation can often be reduced to 5–6 days. The exercises help restore hormonal balance and improve blood circulation in the reproductive organs, which contribute to a more regular and lighter cycle.
Technically… almost. But let’s look deeper.
✅ Perfect Cycle
This is the ideal scenario, often used as a benchmark for optimal hormonal balance and reproductive health.
Cycle length: exactly 28 days
Ovulation: on day 14
Menstruation length: 3–5 days
Bleeding amount: around 30–50 ml total (about 2–3 tablespoons)
Bleeding quality: fresh red blood, minimal clots
No pain or only mild cramps
Stable mood and energy levels throughout the cycle
Regular cervical mucus changes, indicating hormonal rhythm
Many healthy women don’t have a “perfect” 28-day cycle.
Cycles that fall within the following ranges are still considered medically normal:
Cycle length: 21 to 35 days
Ovulation: 10–16 days before your next period
Menstruation length: 2–7 days
Blood loss: 20–80 ml total
Mild cramping or slight clots may occur
Minor mood swings or breast tenderness are common
👉🏼 But here’s something important:
Even if it’s still considered normal, your body may already be sending you subtle signals that something is off balance. A “still normal” cycle can be the first step down a slippery slope, especially if symptoms gradually worsen over time.
Short cycles can have hidden consequences.
Your hormone levels may be shifting too fast.
lead to improper ovulation
result in a weaker corpus luteum (the structure that should produce progesterone)
- and cause low progesterone levels, making it difficult for a fertilized egg to implant.
The Aviva Method helps many women gently restore their natural cycle length, reduce symptoms, and increase fertility.
Practice the basic Aviva routine twice a week, and on the rest days, do the “Z-sitting” exercise from the basic series for just five minutes.
This way, you’ll gain one or two extra days each month, slowly moving toward achieving a 28-day cycle.
🩺 Check with a Doctor First
In this case, it’s very important to first consult a doctor and get a proper medical check-up. Irregular cycles can be caused by underlying conditions such as PCOS (polycystic ovary syndrome), which is often linked to insulin resistance.
From what you’ve described, it sounds like you may not be ovulating regularly.
👌Start the Basic 18-exercise routine of the Aviva Method from Day 4 of your cycle. Practice it 2–3 times a week. If you’ve been doing the Basic Exercises consistently for 3–4 months and your cycle is still not regular, it may be time to learn the Ovulation Exercises. These can be practiced on the days when you’re not doing the full basic routine.
Give yourself at least three months regular practice to help your cycle return to balance and become regular again.
When you try to conceive, after ovulation and during the two-week wait, do NOT practice the ovulation exercises.
You may continue the Simple Method exercises, but only very gently – no bouncing, sliding, jerking, or strong contractions.
Maintaining a healthy lifestyle is essential in your case.
Prioritize good sleep – go to bed before 10 PM if possible.
Eat a balanced, plant-focused diet: avoid refined sugar, white flour, fried and processed foods, and animal fats.
Eat fresh, steamed, cooked, or fermented foods. Avoid vinegar-based pickles and limit acid-forming foods.
Quit smoking and avoid alcohol completely.
Don’t wear tight pants or jeans
An ectopic pregnancy occurs when the fertilized egg implants outside the uterus—most commonly within the fallopian tube. Several factors may influence whether the egg successfully reaches the uterus, including:
Whether the fallopian tube is able to “catch” the released egg,
The health and condition of the fallopian tubes—whether there is any narrowing or blockage,
The natural muscle contractions of the fallopian tube that help transport the egg toward the uterus,
The presence of ovarian cysts,
Uterine fibroids—especially if located near the opening of the fallopian tube, as they can obstruct the egg’s passage.
To reduce the risk of another ectopic pregnancy, it’s essential to support healthy pelvic circulation, enhance detoxification processes, and ensure hormonal balance. The Aviva Method can support these goals.
Aviva exercises are designed to boost blood and lymphatic flow in the pelvic region. This means more oxygen, nutrients, vitamins, and minerals reach the reproductive organs, while waste products are more efficiently eliminated.
With regular practice, the flexibility and patency of the fallopian tubes may improve, potentially increasing the chances of a successful implantation in the uterus.
Practice the Aviva Method twice a week at an intensive level for three months before trying to conceive again. After ovulation and during the two-week wait, switch to a gentler practice—avoiding pressure, jolts, or sudden movements.
On rest days, practice the leg swing, leg pendulum, and ‘Z’ sitting exercises from the basic Aviva routine.
With consistent practice, you may improve your chances of achieving a healthy pregnancy and reduce the likelihood of another ectopic experience.
👌Yes, the Aviva Method can greatly support your journey toward conception, but the first and most important step is:
🩺 Check with a Doctor First
Before anything else, both partners should consult with a healthcare professional. It’s essential to rule out any underlying medical issues that may affect fertility.
🌸 For Women
The Aviva Method supports female fertility in multiple ways by:
Enhancing the flexibility and openness of the fallopian tubes
Increasing the elasticity of blood vessels and expanding the capillary network around reproductive organs
Boosting blood circulation to the uterus and ovaries
Regulating the menstrual cycle and restoring hormonal balance
Improving egg quality
Optimizing the thickness of the endometrium for healthy implantation
💪 For Men
The Aviva Method may also benefit male fertility by:
Increasing the quantity of sperm cells
Enhancing sperm quality and motility
Supporting the patency (openness) of the vas deferens (sperm duct)
Reducing discomfort caused by varicocele (enlarged veins in the scrotum)
Boosting potency and overall fertility
⏳ Why Give It Time?
It takes about 3 months for egg and sperm cells to mature. This means what you do today affects your fertility 90 days from now.
So, give yourselves a full 3 months of regular practice of the Aviva Method Basic Exercise Series twice a week before trying again. This allows your body to fully benefit from the method.
🌿 Tips to Maximize the Effectiveness of the Aviva Method & Support Conception
To enhance the impact of the Aviva Method and increase your chances of a successful pregnancy, it’s essential to support your body through a healthy lifestyle:
💤 Prioritize Sleep
Ensure regular, restful sleep – aim to go to bed before 10 p.m.
Sleep is vital for hormonal balance and fertility in both women and men.
🥗 Eat Clean, Nourish Well
A healthy lifestyle and fertility-friendly diet play a key role. A great first step is to:
Avoid alcohol completely
If you smoke, it’s crucial to quit. Seek help from professionals to overcome any harmful addictions.
Eliminate refined sugars, white flour, ultra-processed foods, and foods high in animal fat
Adopt a whole-food, plant-based diet rich in:
Fiber
Leafy greens
Legumes
Fresh fruits and vegetables
Avoid fried or oily foods. Choose raw, steamed, cooked, or fermented preparations instead.
The food we eat can affect the pH balance in our bodies. Some foods are acid-forming, while others are alkaline-forming. Limit or avoid acid-forming foods.
👖 Dress & Environment
Avoid tight clothing, especially jeans or pants that restrict blood flow in the pelvic area
Men should avoid hot baths, saunas, and heated seats, as heat can reduce sperm quality.
❤️ Tips for Trying Again
After three months of consistent practice:
Try to time intercourse during the fertile window
After intimacy, during the result waiting period, you can continue light Aviva exercises — but avoid sudden movements like bouncing, jolting, and strong contractions. Use only soft, flowing motions.
👌Yes. Absolutely — many success stories in the Aviva for Women and Men book are from individuals preparing for IVF or artificial insemination. Several women who had already gone through one or more fertility treatment failures found that after practicing the Aviva Method for three months, their next IVF cycle was successful.
The Aviva exercises support the body’s natural reproductive functions, even during medically assisted procedures. Many women report improvements in key IVF outcomes:
A higher number of eggs retrieved,
More embryos begin developing successfully after fertilization,
And a greater number of embryos are reaching the stage where they can be implanted.
One important fact to keep in mind: the egg maturation process in your ovaries takes 3 to 5 months in total. Hormonal stimulation during IVF only targets the final few weeks of that process. The rest — the foundation — is entirely in your hands. This is where you can support your body naturally.
From a movement perspective, the Aviva Method is one of the most effective ways to stimulate healthy follicle development. It promotes pelvic circulation, hormonal balance, and optimal function of the reproductive organs.
To maximize the benefits, combine the exercises with:
A healthy, balanced diet, replacing the refined sugars, white flour, foods, and drinks high in animal fats, deep fried foods and ultra-processed products with a whole-food, plant-based diet rich in fiber, leafy greens, legumes, and fruits.
Sufficient and restful sleep,
And a lifestyle that supports your physical and emotional well-being.
Practice the basic exercises of the Aviva Method intensively twice a week for at least three months before the procedure.
After the IVF or insemination, during the waiting period, it’s important to pause all exercises.
Focus instead on rest, stress reduction, and spending time in nature with gentle walks.
Support your body by creating a calm and nurturing environment, physically and emotionally.
👌Yes, absolutely.
This kind of weight gain is often linked to hormonal shifts that occur as we approach perimenopause.
Practicing the Aviva Method’s basic exercise routine two to three times a week can help restore hormonal balance in your body.
After just one session, it’s common to experience a 200g weight loss. And when you combine the exercises with healthy eating, the effects are even more powerful.
In general, for anyone facing hormonal imbalances, a great first step is to replace refined sugars, white flour, animal-fat-rich foods and ultra-processed products with a whole-food, plant-based diet that includes plenty of fiber, leafy greens, legumes, and fruits. For personalized advice, please consult with a dietitian.
Getting enough quality sleep is also essential—ideally, aim to go to bed before 10 p.m.
With this lifestyle, losing up to 12 kg (26 lbs) in just 3 months is possible. Your body shape can return to how it looked in your twenties, and once you reach your ideal weight, you’ll be able to maintain it with ease.
👌Yes, absolutely. The Aviva Method can be a wonderful support for those experiencing incontinence. The movements are designed to improve circulation in the pelvic region, which strengthens the pelvic floor muscles and supports hormonal balance—both of which benefit bladder control.
There is even a special set of exercises within the Aviva system specifically designed to strengthen the pelvic floor (Happy Pelvis Exercises). I recommend attending this class and doing the short exercises daily—just 5 minutes in the morning and evening in whichever position feels best for you. It’s a simple and effective way to build strength and confidence.
Great job! You’ve made a correct observation, and your question is absolutely valid. The persistent presence of clear, stretchy, egg-white-like cervical mucus even after mid-cycle may suggest that ovulation did not actually occur.
In a normal cycle:
This type of fertile-quality mucus usually appears just before ovulation, helping sperm survive and reach the egg.
After ovulation, progesterone levels rise, which typically causes mucus to become thicker, cloudier, or sticky, and less abundant.
However, if you notice this fertile mucus persisting after the expected ovulation time, it may be a sign of:
Anovulation (a cycle where the egg is not released), or
A persistent follicle that continues to secrete estrogen without rupturing.
In these cases:
Progesterone is not produced sufficiently (because no corpus luteum forms),
Estrogen remains dominant, which keeps the cervix in an “ovulation-like” state,
This results in continued production of fertile-type mucus and symptoms like breast tenderness or pain, water retention, or PMS.
This condition — known as estrogen dominance — may disrupt your cycle and fertility.
If this pattern persists across multiple cycles, it’s important not to ignore it.
Consult a gynecologist or hormone specialist who is familiar with the Aviva Method.
Confirm whether ovulation is occurring (e.g., with ultrasound, ovulation tests, or basal body temperature tracking)
Measure your hormone levels (estrogen, progesterone, LH, FSH, etc.)
Address any underlying issues and prevent potential complications
You got a signal from your body. Getting checked can give you clarity and support your overall health in the long term.
The Aviva Method can absolutely support you in this case and help restore your hormonal balance naturally.
Begin practicing the basic Aviva exercise sequence from Day 4 of your menstrual cycle, two to three times per week.
If you’ve practiced consistently for three consecutive months, it is recommended to learn the Ovulation Sequence as well and incorporate those exercises on your rest days.
To enhance the effects of the exercises, support your body with a healthy lifestyle:
Go to bed before 10 p.m.
Maintain a balanced, nutrient-rich diet
Avoid processed sugar, refined carbs, processed foods and foods rich in animal fat.
Concern Based Questions
No, it won’t. The Aviva Method is designed to restore hormonal balance appropriate to your current life stage.
So, if you are already past menopause and haven’t had your period in years, practicing the Aviva Basic Routine twice a week will NOT restart your menstrual cycle and won’t make your uterus fertile again.
However, it can significantly relieve or even prevent common postmenopausal symptoms, such as:
🔥 Hot flashes
🦴 Bone density loss (slows osteoporosis)
🍂 Vaginal dryness
💧Incontinence
🥀Pelvic organ prolapse
⚖️ Weight gain
🧘♀️ Loss of energy
On rest days, you can support your practice with the 5th block of the Basic Routine – “Bending & Relaxation”, and from the 2nd Zorba exercise, do the “C” arm-circling movement to release the hot flashes.
The Aviva Method does not cause inflammation.
The Aviva Method has a “veil-lifting” effect—meaning if there’s an underlying inflammation in your body, the exercises may bring it to the surface. As a result, symptoms can become more pronounced, prompting you to seek medical attention and get a proper diagnosis and treatment.
So if you already have an existing pelvic inflammation, the increased blood flow from the exercises may intensify your symptoms. That’s why it’s not recommended to practice during an active inflammatory phase. Once you’ve fully recovered, you can safely return to your practice.
👌Yes, that sensation is completely normal, especially during the first three months of practicing the method.
You’re performing exercises you’ve likely never done before, engaging muscles that have been inactive or even unknown to you — so it’s possible to experience some muscle soreness.
Additionally, the exercises increase blood circulation in the lower abdomen. The blood vessels dilate, and the connective tissues become engorged, much like what happens before menstruation. That’s why the feeling of pressure or heaviness is quite natural. It’s part of the process and will gradually fade over time.
👌 Yes, during the first three to six months of regular practice, it’s common to experience temporary irregular bleeding or changes in your menstrual cycle.
🌞This is a sign that the method is starting to influence the functioning of the female reproductive system.
⏳ Your body needs time to reach hormonal balance — especially if there are existing underlying conditions such as polyps or fibroids. In these cases, the adjustment period might be longer.
❤️🩹 I know how that feels — I’ve gone through it too.
💪 It is very important to continue practicing regularly, at least twice a week.
🌈After a few months, as balance is gradually restored, the irregular bleeding typically resolves on its own, and a regular cycle is established. At the same time, with consistent practice and proper technique, underlying issues like fibroids may begin to regress.
⚠️ It’s very important to let your doctor monitor your condition regularly. Never postpone a medical check-up, even if your unpleasant symptoms have improved thanks to the Aviva Method.
Lifestyle Integration Related Questions
After practicing the Aviva Method, it is recommended to avoid bathing or showering for 24 hours to allow the body’s natural responses to fully unfold. The exercises stimulate circulation and support hormonal balance, creating a subtle energetic or electrical charge in the lower abdominal area. Contact with water—especially hot water—can neutralize this charge and interrupt the intended effects.
If you wish to freshen up, it’s best to do so before the exercise. After your session, you may gently wipe the underarms with an alcohol-based cleansing wipe or use a traditional “spot cleansing” technique: rub the skin with a towel soaked in hot water and wrung out thoroughly. This method refreshes the body without interfering with the beneficial internal effects of the practice.
The 18 basic exercises of the Aviva Method, the Shortened series, and the Ovulation exercise sequence should not be combined with elements of other exercise methods. They must be performed on their own, in a fixed order, without breaks, and in rhythm with the music.
The Aviva routine is a complete unit on its own — it includes exercises that boost circulation, stretch the body, and stimulate reflexology points. Therefore, there’s no need to supplement it with additional movements.
One of the most important effects of the Aviva Method is that it increases blood flow to the lower abdomen. If you engage in other types of physical activity, the blood will primarily flow to the muscles being used, which can counteract the intended effects.
What does support the Aviva Method beautifully is a 20-minute relaxation session after the workout — calming the body and sipping a cup of hot tea.
If doing other physical activity on the same day is unavoidable, make sure to do the Aviva Method last, and avoid any further physical activity afterward.
During practice, your body should be fully covered—especially your waist, hips, and legs. Wear clothing that covers these areas completely. In summer, choose light but covering fabrics; in cooler weather, wear warm clothes and socks to keep your lower body cozy.
Prefer loose, comfortable clothing when you practice at home alone. However, when you’re attending an Aviva introductory course or your first guided practice sessions, it’s important to wear form-fitting clothes. This allows me to spot and correct small mistakes in your movements more easily.
Avoid tight or restrictive pants that may block circulation. Do not wear shoes during the exercises, as the movements also stimulate reflexology points on your feet. Socks are ideal—they slide well and are thin enough for effective acupressure.
After the practice, it’s a good idea to put on an extra layer of warm clothes or wrap yourself in a blanket for about half an hour.
It depends on your goal…
If you’re planning to stay up late—maybe because of a tight deadline, night shifts, or exam prep—then yes, you can absolutely do the exercises in the evening, as they are stimulating and energizing. In fact, they can give you the boost you need for a productive night.
However, avoid doing the Aviva exercises right before bedtime, as they may make it harder for you to fall asleep.
The most effective time to practice the Aviva Method is in the early morning—right after freshening up and before breakfast—when your blood is at its purest. Practicing at this time not only fits seamlessly into your daily routine but also energizes you for the entire day.
No. You should not do the exercises on a full stomach.
After a meal, your digestive system is working actively, and the intense movements in the abdomen can interfere with digestion. This may lead to discomfort such as bloating, a feeling of fullness, or even nausea.
The Aviva Method has an appetite-suppressing effect, so it’s best to practice. Doing the exercises on an empty stomach not only supports better circulation and hormonal balance but also helps you better control your appetite.
Technical Questions
In this case, I recommend starting with the Aviva Foundation Course, where we thoroughly review each exercise. I’ll guide you through the correct execution, explain the mechanism behind the method and each movement, and help you understand how to apply the exercises to your specific needs in order to achieve the best possible results.
Since you’ve already attended this course once, it will count as a refresher course for you, and you can join at a discounted rate.
For more details, feel free to contact me.
In this case, I recommend a refresher course. Attend the Aviva Foundation Course, where we thoroughly review each exercise. I’ll guide you through the correct execution, explain the mechanism behind the method and each movement, and help you understand how to apply the exercises to your specific needs in order to achieve the best possible results.
Since you’ve already attended this course once, it will count as a refresher course for you, and you can join at a discounted rate.
For more details, feel free to contact me.
To ensure you get the most out of the Aviva Method session, please review and prepare the following:
✅ Technical Requirements
A device with a camera and microphone, such as a laptop or desktop computer with a screen large enough to clearly see the exercises.
The camera must remain on throughout the class—this is a requirement for participation.
A stable, high-quality internet connection.
Ensure your webcam can show your full body, including when arms are raised overhead. You may need to step back from the camera at times.
It’s recommended to connect your computer to a TV for a better view of the exercises.
Please test all technical aspects before registering. If the class runs overtime due to technical issues on your end, additional costs may apply.
✅ Clothing and Equipment
Form-fitting but comfortable clothing that covers your lower back, hips, and legs. This helps me observe and correct your movements during class.
Wear a contrasting color to your background so your movements are easily visible.
Warm socks (the exercises are done without shoes, preferably on a hard floor without a carpet).
A yoga mat or thick blanket for floor exercises.
A light, movable chair.
A blanket or throw for the relaxation part of the session.
✅ Space
Please ensure you have enough room to move: at least four steps in one direction and two steps in the perpendicular direction.
✅ Required Material
“The Aviva Method – Volume 1” textbook (in Hungarian: Aviva Módszer Első Kötet).
This is the official course manual and essential for following the training. Please have it ready before the class. You can buy the digital version online here.
🎉That’s wonderful to hear — congratulations! I’m truly so glad for you, and thank you for sharing your joy with me!
You’re very welcome to send your success story to vitalityflame2025@gmail.com.
All names and personal details will be treated with complete confidentiality. 🌸
If you’d like to support the method even further, it would mean a lot if you could connect with me on LinkedIn and write a short general recommendation — no need for personal details. Just a few words about how you felt during the sessions and why you’d recommend learning the method with me.
This would also help improve the visibility of the Aviva Method and build trust to try it. 💛
💕Thank you again for your trust — I’m truly honored to be part of your journey.
⚠️ Important Notice
The purpose of the Q&A is strictly educational and informational. The answers are not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before beginning any new exercise, wellness routine, or diet, regardless of whether it is an Aviva Method or not.
Never ignore medical advice, delay medical consultation, or stop ongoing treatment based on the information provided here.
All exercises should be learned and performed only at your own risk or with your doctor’s approval, and practiced regularly under safe conditions.
Have you thoroughly checked the Q&A section but couldn’t find the answer to your question?
Feel free to write to me, and let’s expand the list of questions and answers together!
vitalityflame2025@gmail.com