Pelvic Floor and Exercise: Training Without Worry

You want to get fitter, but there is a quiet worry at the back of your mind: what if I leak in the middle of a class? If that is you, you are far from alone. Pelvic floor and exercise is one of the most common concerns I hear from mums, and it is often the reason people never book in the first place.

I am Artem, a personal trainer in Archway. I am not a physio or a doctor, and I do not assess or treat pelvic floor problems. What I can do is share what the NHS says, help you ask the right questions, and explain how I adapt a class so you can train with confidence.

Pelvic floor and exercise: why it matters

Your pelvic floor is a group of muscles that supports your bladder, bowel and womb. The NHS post-pregnancy body page explains that pelvic floor exercises strengthen the muscles around your bladder, vagina and bottom, and can help with incontinence and prolapse.

The NHS also notes that being pregnant and giving birth can weaken the muscles that control the flow of urine from your bladder (see the NHS urinary incontinence page). That is why so many mums notice changes when they start moving again.

Exercise matters here because some movements increase pressure on these muscles. The NHS 10 ways to stop leaks page says high-impact exercise and sit-ups put pressure on your pelvic floor muscles and can increase leaks, and suggests swapping things like jogging and aerobics for strengthening exercise such as pilates.

What the NHS says about pelvic floor exercises

Here is the basic NHS approach, in plain terms:

1. Squeeze your pelvic floor muscles quickly, as if stopping yourself from peeing and passing wind. Try not to pull your tummy in.
2. Hold the squeeze for 2 seconds, then relax.
3. Repeat 10 times, breathing normally.
4. Over time, aim to increase each hold towards 10 seconds.

The NHS says you may need to do them for a few months before you notice a benefit, so think of them like brushing your teeth: a small daily habit. A good reminder is to do a set after you have finished on the toilet, which is a tip from the NHS too.

If you are not sure you are doing them right, or nothing is improving, that is exactly what a women’s health physio is for. Ask your GP about a referral.

When to see your GP before you train

The NHS is clear: see a GP if you have any type of urinary incontinence. I would also book in before starting classes if you have:

• Leaking when you cough, sneeze, laugh, jump or lift
• A sudden, urgent need to wee that is hard to hold
• A heavy or dragging feeling in your pelvis or vagina
• Pain during or after exercise

These are common, especially after children, but common does not mean you should ignore them. Getting checked first means you can train knowing what is right for your body.

How to approach an exercise class

Once you have the go-ahead from your GP or physio, these are the habits I suggest for any class:

• Tell the coach privately. You do not need to explain details. “I need lower-impact options” is enough.
• Swap jumps for steps. Step-back lunges instead of jump lunges. Fast marching instead of star jumps. You still get your heart rate up.
• Keep breathing. Holding your breath while you push or lift raises pressure inside your tummy. Breathe out on the effort.
• Choose a weight you control. If you feel bearing down or strain, go lighter.
• Skip sit-ups for now. There are plenty of other ways to work your middle. My post on core exercises for beginners has gentler starting points.
• Empty your bladder before class. If you have questions about how much to drink, ask your GP rather than guessing.

Where a small-group bootcamp fits

Big, loud classes can make it hard to ask for a different option. At SYP Bootcamp in Archway there are no more than 10 people, so I can quietly give you a lower-impact version of anything, with no one making a fuss. Every exercise has an easier option, and you never have to jump if you do not want to.

Classes are 45 minutes and £15, held indoors in Archway, N19. You can see this week’s class times on the booking page. If you are newly postnatal, start with my guide to returning to exercise after a baby.

FAQs

Can I go to a fitness class if I have a weak pelvic floor?

Many people can, with the right adjustments. See your GP first, especially if you have leaking or heaviness, and ask about a women’s health physio. Then tell the coach you need lower-impact options and avoid jumping and sit-ups until you have been given the all-clear.

Which exercises put pressure on the pelvic floor?

The NHS says high-impact exercise and sit-ups put pressure on the pelvic floor and can increase leaks. Holding your breath while lifting heavy things can add pressure too.

How long do pelvic floor exercises take to work?

The NHS says it can take a few months of regular practice before you see any benefit. If nothing changes, speak to your GP.

Train without the worry

You deserve to exercise without bracing for an accident. Get checked, practise your pelvic floor exercises, and then come and try a class where adaptations are normal. Book my £15 class or WhatsApp me on 07301 512215 with any questions. If you would prefer more privacy and a slower build-up, my injury-safe 1-1 training is designed to work alongside advice from your physio.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.