Let’s talk about something I see all the time in classes and semi private sessions — women quietly pushing through exercise when their pelvic floor is clearly asking for help.

First things first: leaking during movement or at anytime isn’t something you just have to put up with because of your age.

The three most common issues I support clients with are:

• Stress incontinence — leaking when you laugh, cough, sneeze, jump or run
• Urge incontinence — that sudden “I need to go NOW” feeling
• Pelvic organ prolapse — often felt as a heavy, dragging sensation later in the day or after activity

You’ve probably heard that Pilates helps the pelvic floor — and it absolutely can.

But here’s the thing… not all Pilates is the same.

Some exercises are quite intense and place a lot of load through the pelvic floor. That doesn’t mean they’re “bad” — just that they might not be right for you yet. Meeting your body where it’s at is important.

And the tricky part?

Your pelvic floor doesn’t always complain straight away.

You might:

• Be absolutely fine for the first mile of your run… then start leaking.
• Manage a few sit-ups well… then as you fatigue and forget your breath strategy, feel that downward pressure and bearing down on your pelvic floor.

That’s your body telling you the load is too much for now.

Instead of saying “don’t do this exercise ever again”, my approach is different:

• Leaking isn’t normal — and you don’t have to suffer in silence.
• Modifications are powerful (and smart).
• Starting at a lower intensity isn’t a step backwards — it’s how we retrain and rebuild properly.

I always explain it like building a house.

You wouldn’t pile weight onto weak foundations and hope for the best. You strengthen the base first — then build up gradually.

Pelvic floor rehab works exactly the same way.

And the good news? Movement and exercise is absolutely still available to you. I’ve supported many women back to confident, comfortable running post-birth and beyond — it just starts with getting those foundations strong.

If any of this sounds familiar, please know you’re not alone — and there is a way forward.