Leaking When You Move? How to Exercise Without Making It Worse
“Wait… did I just leak?”
If you’ve ever asked yourself this during a workout (or even just while sneezing or laughing too hard)—you’re not alone.
But more importantly… you are not broken.
Leaking when you move—called stress incontinence—is incredibly common for women over 50. And as frustrating or even embarrassing as it can feel, it’s often a sign that your body is asking for a little extra support.
The good news? With the right kind of movement, you can feel stronger, more in control, and more confident.
Why Leaking Happens After 50
Let’s talk about the “why,” because understanding your body is the first step to helping it.
- Hormonal changes during and after menopause weaken the tissues of the pelvic floor.
- Past pregnancies and childbirth can leave behind lingering imbalances in your core and pelvic floor.
- Straining or breath-holding during movement increases pressure downward—making leaks more likely.
- High-impact or traditional core workouts (like crunches or planks) can actually make it worse if your pelvic floor isn’t ready.
The Workouts That Might Be Making It Worse
Sound familiar? It sure did for me. After my breast cancer surgery, I had to completely relearn how to move without straining. It was humbling—but it’s also what led me to become certified in pelvic health and create programs that help women rebuild strength safely.
When women ask me, “Why am I leaking when I work out?”—it’s often linked to exercises that create too much intra-abdominal pressure or involve bouncing.
Here are a few common culprits:
❌ Crunches and Sit-Ups
These push pressure down onto the pelvic floor, which can cause leaks if the muscles aren’t ready.
❌ Jumping Jacks, Burpees, Running
High-impact moves can overwhelm a weakened pelvic floor.
❌ Holding Your Breath
Straining without breath can create a pressure cooker effect in your core—again, pressing down on sensitive pelvic tissues.
So… What Can You Do Instead?
The goal is to build strength and control without creating pressure or panic. Start with these pelvic floor-friendly movements:
✅ 1. Bridge with Breath
Lie on your back with knees bent. Inhale to relax. Exhale and gently lift your hips while lifting your pelvic floor.
💡 Think “light and lifted,” not tight and tense.
✅ 2. Bird Dog
From a tabletop position, extend opposite arm and leg slowly while keeping hips level.
💡 This works your deep core without compressing or straining.
✅ 3. Inner Thigh Squeeze
Place a soft ball or pillow between your knees. Gently squeeze as you breathe.
💡 This activates the adductors, which support pelvic stability and help reconnect you to your core.
You don’t need to do all of these at once. Even just a few minutes a day can help rebuild the core-to-pelvic-floor connection that many of us lose over time.
Ready to Move Without Fear of Leaks?
🎁 I created a FREE resource called Stronger Core, Stronger You just for women like us—who want to feel strong again without the worry.
Inside you’ll find:
- Gentle, beginner-friendly core exercises
- Pelvic floor-safe movement tips
- A sample weekly workout plan
- Encouragement to keep going—even on leaky days 💗
🎁 Download my FREE guide: Stronger Core, Stronger You A Guide For Women Over 50
You’re Not Alone. And You’re Not Too Late
Leaking when you move can feel discouraging—but it doesn’t have to define your fitness journey.
With the right support, the right moves, and a little patience, you can regain confidence in your body and feel Be Healthy Enough to do all you want to do in life.
Have a question? Share in the comments or join my community—because you don’t have to figure this out alone.
You’ve got this, and I’ve got you.