"My Pelvic Floor Was Like a Sieve" — The Exercises That Finally Stopped Leaks for Good

There really ought to be a support group for women whose pelvic floors are crying out for TLC. Mention it quietly to any woman over 35, especially one who has had children, and you will get the look. The swift confession about rushing to the loo, avoiding trampolines, crossing legs when laughing, or jogging with a panty liner. The symptoms are everywhere. The conversations are not.

Somehow, we have normalised discussing heart health, lungs and cholesterol. But the structure that holds our bladder, bowel and pelvic organs in place remains silent, invisible and ignored. At school, we learned how to put a condom on a banana, but nobody whispered a word about pelvic support. Then childbirth happened with tears, trauma and toddlers, and pelvic health fell so far down the to-do list it disappeared entirely.

Like so many women, I did not think it mattered. Leaks were “normal”, right? You have babies, things stretch, and you just cope. Except coping does not feel great. It chips away at confidence. It limits movement. It becomes something we apologise for.

And the numbers back this up:
69 percent of women who struggle with pelvic floor problems have never spoken to a health professional.
53 percent do not seek help at all.
21 percent are too embarrassed to mention it.
Only 22 percent do pelvic floor exercises.

That used to be Sarah.

My Turning Point

A few months ago, she decided leaking was not something she was willing to put up with anymore. She started pelvic floor exercises properly and learned something crucial. The pelvic floor does not work alone.

It is part of a pressurised system involving the diaphragm and deep core muscles. Train it in isolation and results are slow. Train it in coordination and everything changes.

Here are the three exercises that finally made a difference:

Diaphragmatic Breathing
Re-teaches the pelvic floor to relax and contract in sync with your breath.
1 to 2 minutes, a few times a day.

Bridges
Strengthens glutes and hamstrings to support pelvic function.
3 sets of 10 to 12.

Bird-Dog
Integrates deep core stability and pelvic control.
10 to 12 each side.

I have stuck with these for two months and here is the truth:

I no longer wear panty liners to exercise.
I do not sprint to the toilet like my life depends on it.
I feel confident again.

Do I still avoid trampolines? Yes, but only because I value my dignity and my children’s TikTok accounts pose a clear and present danger.

The Pelvic Floor Problem Nobody Talks About

Strengthening your pelvic floor will not earn you compliments. Nobody says, “Wow, incredible pelvic control. Do you work out?”

It is invisible work, but the results transform your life.

Because when you are not leaking, watching, worrying, planning routes to toilets or timing your laughter, you feel free. And that is worth every minute of practice.

Want Your Pelvic Floor Fixed Faster?

For women who want predictable, measurable results, or who struggle to engage their pelvic floor correctly, technology now does the heavy lifting.

Our Emsella chair uses high-intensity focused electromagnetic energy to contract your pelvic floor 11,000 times in a single session. That is more than most humans could achieve in a week, never mind a day.

It is:
Non-invasive
Fully clothed
Painless
Ideal for stress incontinence, urgency, postnatal weakness and perimenopausal changes
Proven to restore pelvic floor strength and confidence

Your Next Step

If any part of Sarah’s story feels uncomfortably familiar, you are not alone and you do not have to stay stuck there.

Book a no-obligation Zoom call and let us chat about your symptoms, your goals and whether Emsella is right for you.

You have looked after everyone else for years. Your pelvic floor deserves its turn.

Click here to get in touch and start the part of the story where you stop leaking and start living.