Written by: Maternity Exercise Academy. Commercial partnership.
Pelvic floor health isn’t just a concern for women who have given birth or are getting older—it affects all of us, regardless of gender or age. Exercise is an important part of health, well-being, and overall vitality, but sometimes during a workout, your body gives signs that your pelvic floor isn’t fully engaged. These symptoms shouldn’t be ignored—they aren’t “normal,” even if they’re common.
Common pelvic floor symptoms during exercise
The following symptoms may indicate that the pelvic floor is not functioning optimally during physical activity, and you should pay attention to them:
- Urinary incontinence, for example, when jumping or running
- Gas or stool leakage during strenuous physical exertion
- A sensation of pressure or fullness in the vagina, perineum, or anal area
- Pain or cramps in the pelvic floor, lower abdomen, or tailbone area
These symptoms may occur especially during exercises that place significant pressure on the body—and particularly on the pelvic floor—such as heavy lifting, jumping exercises, running, or abdominal exercises. Some symptoms, such as a feeling of pressure or pain, may not appear until after the workout.
Why do I experience pelvic floor symptoms when I move?
Often, the underlying issue isn’t just a weak pelvic floor, but challenges with regulating abdominal pressure. In fact, the pelvic floor can be very strong and symptoms can still be present. During exercise, pressure builds up in the body, and this pressure should be directed in a smooth and controlled manner. If core support and pressure regulation aren’t functioning properly, pressure can be directed downward toward the pelvic floor, which can cause symptoms.
General contributing factors may include:
- Poor connection between the pelvic floor and core muscles
- Excessive tension in the pelvic floor (yes, an over-tensed pelvic floor can cause symptoms similar to those of a weak one)
- Holding your breath while straining and directing too much pressure downward
- Starting to exercise too quickly or too intensely after a break
- Incomplete recovery from injuries or surgeries
- Incorrect training technique or excessive load
What can you do if symptoms appear?
1. Pay attention to your breathing and exertion
Do you hold your breath during exertion and movement? This can put direct pressure on the pelvic floor. Practice coordinating your breathing with your movements—inhaling expands your rib cage during the recovery phase of the movement, while exhaling helps you perform the more strenuous phase. This helps distribute the load more evenly across your core.
2. Adapt the exercise to suit you better
Sometimes, with certain exercises, it’s harder to coordinate your breathing with the movement. In that case, try different variations of the exercise that make it easier for you to coordinate your breathing as well. Instead of a back squat, you can try a front squat or a sumo squat; or instead of traditional abdominal crunches done while lying on your back, try standing abdominal crunch exercises. Your pelvic floor needs to be trained to handle even heavy loads. Sometimes switching to a different exercise works.
3. Focus on activating your deep support muscles correctly
The pelvic floor works in coordination with the transverse abdominis and the diaphragm. During movements, you can practice gentle activation—for example, as you exhale, you’ll feel a slight lift in your pelvic floor and your abdomen pulling in slightly. Avoid “full tension” or clenching.
4. See a physical therapist who specializes in the pelvic floor
A physical therapist who specializes in the pelvic floor can provide a personalized assessment of your situation. Often, even small adjustments to your breathing, technique, or muscle balance can help bring your symptoms under control.
The pelvic floor isn't an obstacle to exercise—it's an important part of it
Exercise is good for the pelvic floor, but only when the body is working in harmony. Symptoms indicate that something needs attention—not that you should stop exercising.
Properly regulated and guided exercise can even strengthen the pelvic floor and improve symptoms. The most important thing is to listen to your body, proceed at your own pace, and seek help in a timely manner if symptoms persist or worsen.
Pelvic floor symptoms aren't something you just have to live with—you can and should do something about them.
Do you need help with pelvic floor symptoms? Check out the Pelvic Health Mastery program from the Maternity Exercise Academy. The program will help you understand how your pelvic floor works and provide you with a variety of ways to strengthen and relax this crucial muscle group.