If you’ve ever leaked a little during jumping jacks, running, heavy lifting, or even a surprise sneeze mid-workout… you’re not alone.

And also: you don’t have to “just live with it."

Leaking is common postpartum (and also common in active women who’ve never had kids), but “common” doesn’t mean “normal” or inevitable. In many cases, it’s a sign your body is struggling with pressure management during impact or effort — not that your body is broken.

As a pelvic floor physical therapist, here’s what I want every FIT4MOM mom to know: your pelvic floor is part of your core system . It works with your diaphragm (breathing muscle), deep abs, and hips to manage pressure when you jump, run, lift, and laugh.

So when leaking happens, it’s often a timing + pressure issue , not simply “weakness.” And the fix is usually a mix of smart strategy + graded training — not endless Kegels.

What’s really happening?

Think of your abdomen like a canister:

• Top: diaphragm
• Sides: deep abs + back
• Bottom: pelvic floor

When you jump, cough, or lift, pressure rises inside that canister. If pressure rises faster than your system can manage — or your pelvic floor isn’t coordinating well in that moment — you may leak. The good news? This is trainable.

The 3 fixes that actually work

Fix #1: Manage pressure with your breath (exhale on effort)

This is the #1 game changer. Many strong moms unintentionally hold their breath, brace hard, or push pressure down — especially when tired or lifting heavier.

Try this cue: Inhale to prepare, exhale as you work.

• Squat: exhale as you stand
• Lifting weights: exhale as you lift
• Step-up: exhale as you step

On your exhale, add a gentle lower abdominal contraction cue:

• “ Pull belly bottom in toward your spine and up toward your head ”
• “ Zip up gently ” from pubic bone toward belly button

Aim for 30–50% effort — not a maximum pulling in and up.

Avoid: breath-holding, straining, or feeling like you’re “pushing down. ” If you notice heaviness/pressure, doming at your midline, or more leaking, scale the intensity.

Fix #2: Scale impact (without quitting your workout)

Leaking is feedback that the impact level is above your current capacity today . That’s not failure — it’s information.

Use an “impact ladder” and start where symptoms stay at 0–1/10:

1. Strength training + walking
2. low-impact cardio (bike, incline walk, elliptical)
3. small hops / reduced range
4. short impact intervals (20–30 sec on, longer rest)
5. full impact (running/HIIT)

Easy swaps that still feel like a workout:

• jumping jacks → step jacks
• jump squats → squat + calf raise
• burpees → walk-out plank
• running → run/walk intervals or incline walking
• jump rope → fast march/high knees (low impact)

Bonus tip: focus on quiet landings (soft knees, controlled landing). Think: “land like a ninja, not a hammer.”

Fix #3: Train coordination (not just more Kegels)

Kegels help some people, but many moms leak because of poor timing or a pelvic floor that’s too tense and fatigued .

Two quick drills:

1. Breath + gentle lift (1 minute): Inhale (expand ribs/belly softly), exhale (gently pull your lower abdominals in and up). Repeat 6–8 breaths.
2. The Knack: Exhale + gentle pull your lower abdominals in and up with a cough, sneeze, jump, or heavy effort.

Add 2–3 pelvic floor-friendly strength moves 3–4x/week:

• bridges (exhale on lift)
• dead bug (exhale as you extend)
• supported squats to a chair/box ( exhale as you stand up)

When to get help

See a pelvic floor PT if you have:

• heaviness/pressure or bulging pain with sex/tampons
• strong urgency (can’t make it)
• constipation/straining that keeps flaring
• leaking that persists or worsens even after modifying workouts

Bottom line: Leaking is common, but it’s not your forever. With better breathing, smart impact scaling, and coordination training, most Fit4Mom athletes make big improvements — and get back to feeling confident in their bodies again.

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Meet Dr Ally Ossege-Lusk

I am a board-certified orthopedic specialist and pelvic floor therapist with over 12 years of experience helping clients move, heal, and thrive. My practice is rooted in a holistic, full-body approach that acknowledges the deep connection between all systems of the body. I integrate visceral manipulation, craniosacral therapy, neural manipulation, corrective exercise, dry needling, shockwave, and techniques to release chronic muscle tension, allowing the body to restore balance and function naturally.

My goal is to be the doctor I once needed but didn’t have—someone who looks beyond isolated symptoms and instead sees the whole person. I partner with my clients to uncover the root of their pain or dysfunction, creating personalized care that empowers them to return to the activities and life they love.