The Sneaky Leak: Tips for Handling Urinary Incontinence While Exercising

There’s nothing quite like getting into the groove of a workout, feeling strong, pushing yourself… and then whoops. A little leak. Maybe it’s during a jumping jack, maybe it’s when you go for that last squat, or maybe it’s mid-run when you least expect it. Either way, it’s frustrating, embarrassing, and makes you want to throw in the towel (literally).

And yet, no one really talks about it. You won’t hear fitness influencers on Instagram casually mentioning how their leggings got damp mid-burpee. But here’s the thing—urinary incontinence during exercise is COMMON. It’s just not NORMAL.

So, if you’re dealing with the sneaky leak, don’t panic. You are NOT broken, and you do NOT have to stop exercising. You just need to get your pelvic floor on board. Let’s talk about how.

Why Does This Happen?

Think of your pelvic floor as the foundation of a house. It holds everything up and keeps it secure. When you jump, run, or lift weights, pressure builds up inside your core. Your pelvic floor is supposed to respond by contracting and keeping everything in place.

But if those muscles are too weak, too tight, or not coordinating properly, they can’t handle the pressure, and—well—you get that unwelcome leak.

For some women, this starts after childbirth (thanks, pregnancy hormones and stretched-out muscles!). For others, it happens as they get older and their pelvic floor loses strength. And for some, it’s been there forever, but they never knew what to do about it.

The good news? You CAN train your pelvic floor just like any other muscle.

5 Tips to Stop Leaking During Workouts

💡 1. Stop Holding Your Breath
A lot of women unknowingly hold their breath when they lift weights, jump, or even do core work. This increases pressure on the bladder and pelvic floor. Try exhaling on the hardest part of the movement—like breathing out as you squat or land a jump.

💡 2. Check Your Posture
If you’re always tucking your pelvis under (aka mom posture) or standing with a big arch in your lower back, your pelvic floor might be misaligned and unable to engage properly. Try a neutral spine—stacking your ribs over your hips—to keep everything working efficiently.

💡 3. Strengthen (The Right Way!)
Yes, Kegels can be helpful, but randomly squeezing your pelvic floor all day isn’t the solution. You need to train it with your whole core system. This is where pelvic floor therapy can be a game-changer—helping you connect your breath, core, and pelvic floor so they work together instead of against you.

💡 4. Modify & Progress Gradually
If you leak every time you do jump squats, your body is telling you it’s not ready. That doesn’t mean stop exercising—it means adjust. Try slowing down, reducing impact (switch to step-ups instead of box jumps), or strengthening first before adding intensity.

💡 5. Get a Pelvic Floor Assessment
If you’re still dealing with leaks no matter what you try, pelvic floor physical therapy is your next step. At Bodyworks Women’s Health & Wellness, we specialize in helping women strengthen and coordinate their pelvic floor muscles so they can move, lift, and jump without worrying about leaks.

You Don’t Have to Accept This Forever

Leaking during workouts is not a badge of honor for being a mom, getting older, or pushing yourself hard. You don’t have to just “deal with it” or wear black leggings forever.

At Bodyworks, we help women like you retrain their pelvic floor, rebuild strength, and regain confidence. No awkwardness, no judgment—just real solutions that work.

So, if you’re tired of planning workouts around leaks, let’s change that. We’re here to help you feel strong, in control, and ready to move the way YOU want—without holding back (or crossing your legs mid-jump!).

Because you deserve to exercise with confidence.