Do you ever leak a little when you run, jump, lift, sneeze or laugh? If so, you are far from alone. Bladder leaks during exercise affect so many people, from new mums and teenagers to women going through menopause and even elite athletes. Yet despite how common it is, it can feel embarrassing, isolating and deeply frustrating.
In this article, we explain why bladder leaks happen during exercise, what is really going on in your body and what you can do to reduce them. You will learn practical, evidence based strategies to support your pelvic floor, stay active and rebuild your confidence.
Why Bladder Leaks Happen During Exercise
Bladder leaks during exercise are most often caused by a condition called stress urinary incontinence. This happens when pressure inside your abdomen increases, such as when you jump, cough, sprint or lift weights, and your pelvic floor muscles are not able to fully support the bladder.
Your pelvic floor is a group of muscles that sits like a hammock at the base of your pelvis. Its job is to support your bladder, bowel and uterus and to help control when you wee. When these muscles are weakened, overstretched or poorly coordinated, small leaks can occur.
Women generally assume leaking means something is seriously wrong with their body. In reality, it is usually a sign that these muscles need support and retraining, just like any other muscle group.
The Most Common Triggers
Bladder leaks rarely have just one cause. They are usually the result of a few factors working together over time.
Here are the most common triggers:
-
Pregnancy and childbirth
-
Hormonal changes in perimenopause or menopause
-
Weak pelvic floor muscles
-
High impact exercise done frequently
-
Holding your breath while lifting
-
Core weakness or poor breathing patterns
For new mums, pregnancy stretches the pelvic floor and birth can cause muscle trauma or nerve changes. Even years later, these changes can still affect bladder control if the muscles are not properly retrained.
For women in menopause, falling oestrogen levels reduce tissue elasticity and blood flow around the bladder and pelvic floor. This can make leaks more likely, even if you never had problems earlier in life.
And for athletes, especially runners and gym lovers, repeated impact combined with poor breathing technique can overload the pelvic floor. Marathon runners who were shocked to learn that their leaking was not because they were unfit but because they were not coordinating breath and core pressure properly.
Bladder Leaks in Teenagers and Young Athletes
It surprises many parents to learn that bladder leaks also affect teenagers.
In younger bodies, leaks can be triggered by:
-
Rapid growth spurts
-
High impact sports like netball or gymnastics
-
New hormone patterns
-
Poor posture or breathing habits
The good news is that early support makes a huge difference. Teaching girls how to engage their pelvic floor and breathe properly during movement can prevent long term problems and protect their confidence in sport.
It’s Not Your Fault
One of the most important things to remember is this: bladder leaks are not your fault.
Your pelvic floor is a muscle group, just like your glutes or abs. It can weaken, overstretch or lose coordination over time. Hormones, pregnancy, ageing, injury and lifestyle all play a role.
Just like any muscle, it can be strengthened and retrained. Leaking does not mean your body is broken. It means it needs the right support.
Exercises That Really Help
1. Pelvic Floor Lifts Done Properly
Many people think pelvic floor exercises are about fast squeezing. In reality, slow controlled lifts with a full release are far more effective.
Try this:
-
Sit or lie comfortably
-
Gently lift the muscles as if you are stopping wind and wee
-
Hold for 5 seconds
-
Fully relax for 5 seconds
-
Repeat 8 to 10 times
A common mistake is people gripping their glutes or holding their breath. The lift should feel subtle and internal. If you are unsure, a pelvic health physio can assess your technique.
2. Glute Strengthening
Strong glutes support your pelvis and reduce strain on the pelvic floor.
Helpful exercises include:
-
Squats
-
Bridges
-
Step ups
-
Lunges
Often, women with weak glutes rely too heavily on their pelvic floor to stabilise their body during movement. Strengthening the bigger muscles takes pressure off the smaller ones.
Core and Breath Coordination
Your breath plays a huge role in bladder control during exercise.
When you hold your breath or brace too hard, pressure pushes down onto your pelvic floor. Over time, this can increase leaking.
A simple fix is to exhale on effort. For example:
-
Exhale as you lift a weight
-
Exhale as you stand from a squat
-
Exhale as you push off the ground to jump
This helps manage pressure and protects your pelvic floor during movement.
4. Low Impact Exercise on Leakier Days
Some days your symptoms may feel worse, especially before your period or during menopause.
On those days, switching to lower impact exercise can help you stay active without strain.
Good options include:
-
Walking
-
Swimming
-
Cycling
-
Pilates
-
Yoga
Consistency matters more than intensity. Staying moving in a supportive way builds long term strength and confidence.
Why You Shouldn’t Give Up Exercise
Many people stop exercising when leaks start. But in most cases it actually makes things worse.
Staying active:
-
Strengthens support muscles
-
Increases circulation
-
Improves hormone balance
-
Boosts confidence and mental healthentle strength training and pelvic floor work, her leaks reduced and her motivation returned.
You do not have to choose between being active and being leak free. You can do both.
Confidence Hack: Leak Proof Underwear
While you are working on strengthening your pelvic floor, having reliable protection makes a huge difference.
Leak proof underwear gives immediate peace of mind so you can focus on your workout instead of worrying about accidents.
Nixi Body underwear is designed to feel like regular underwear except it absorbs light to moderate bladder leaks discreetly.
That means you can:
-
Join gym classes comfortably
-
Go for runs without fear
-
Do trampoline play with your kids again
-
Lift weights without worrying about that moment
Small change often unlocks a huge boost in confidence and consistency.
When to Seek Professional Help
If bladder leaks are frequent, worsening or affecting your quality of life, it is worth seeking specialist support.
A pelvic health physiotherapist can:
-
Assess your pelvic floor strength and coordination
-
Create a personalised exercise plan
-
Check for prolapse or muscle imbalance
-
Teach you safe movement strategies
Early intervention leads to faster and more lasting improvements.
How This Applies to Menopause and Athletes
For women in menopause, bladder leaks are incredibly common due to hormonal changes that affect tissue strength and muscle tone. Pelvic floor training combined with strength work and breath control can significantly reduce symptoms at this stage of life.
For athletes, especially runners and high impact sports players, leaks often come from overload rather than weakness alone. Learning how to manage pressure and vary training intensity is just as important as doing pelvic floor exercises.
Bladder leaks during exercise are common but they are not something you have to accept as normal. They are usually a sign that your pelvic floor and core system need support and retraining. With the right exercises, good breathing habits and sensible training choices, you can reduce leaks and stay active confidently. Whether you are a new mum, going through menopause or an athlete pushing your limits, your body deserves care, not criticism.
If bladder leaks are holding you back from enjoying exercise, explore NIXI Body’s range of leak proof underwear designed for comfort, movement and confidence.