Tag Archive for: Pelvic Floor Exercises

Pelvic Floor Maintenance: The Essential Strategy When Leakage Comes Back

Have you ever finally reached a place where you felt confident in your body again, only to have your pelvic floor symptoms return?

Maybe you were finally running again.

Maybe you were making it through your workout classes without leaking.

Maybe you could laugh, cough, sneeze, and play with your kids without constantly worrying about what might happen.

Then suddenly, you notice it.

A little leak.

A little hesitation.

That familiar frustration comes back.

And the first thought many women have is:

“I’m back at the beginning.”

“I lost all my progress.”

“Something must be wrong with my body.”

I want you to hear this:

Your body is not broken.

A return of leakage does not mean you failed. It does not mean all of your hard work disappeared. And it does not mean you have to start completely over.

In my episode “What Do I Do If My Leaking Comes Back?”, I talk about why pelvic floor symptoms can return, what I tell my patients when they feel discouraged, and why pelvic floor maintenance is the missing piece many women were never taught.

You can watch the full episode here:

https://www.youtube.com/watch?v=3d5PjyRbMDc

When Leakage Starts Limiting the Life You Want

As a pelvic floor physical therapist, mom, and the founder of No Kegels University®, I have helped thousands of women stop leaking, enjoy intimacy, and feel proud of their bodies again.

But one of the biggest reasons I do this work is because I hear from so many women who have quietly accepted limitations they never should have had to live with.

They stop doing things they love.

They avoid certain workouts.

They skip activities with their kids.

They plan their day around bathrooms.

And often, they think:

“This is just what happens after having babies.”

But leaking is common—not something you simply have to accept.

Cleveland Clinic explains that stress incontinence can cause urine leakage during activities that increase pressure on the bladder, including coughing, sneezing, laughing, exercising, and lifting.

https://my.clevelandclinic.org/health/diseases/22262-stress-incontinence

One patient story from this episode has stayed with me because it perfectly shows what pelvic floor symptoms can take away from a woman’s confidence.

She came to me struggling with leakage during her workouts. She could not make it through her fitness classes without leaking, and she had stopped running because she was tired of dealing with it.

But the part that affected her most was not just exercise.

It was motherhood.

She told me she couldn’t fully participate when her kids wanted to race her to the car or play because she was worried she would leak. She felt like she was not the fun mom anymore.

That broke my heart because this was never just about urine leakage.

It was about freedom.

Confidence.

And being able to show up fully for the moments that matter.

Pelvic Floor Therapy Is About Getting Your Life Back

When we worked together, we did not just focus on random exercises.

We created a plan based on her body, her goals, and her lifestyle.

This is something I want every woman to understand:

Your pelvic floor program should fit your life.

Your body is unique.

Your symptoms are unique.

Your goals are unique.

The exercises that help one woman may not be exactly what another woman needs.

Together, we worked on strengthening her pelvic floor and building a program that supported the activities she wanted to return to.

And eventually, something amazing happened.

She was able to complete her workouts.

She added another workout class.

She started running again.

But the thing that brought me the most joy was when she told me:

“Polly, I’m the fun mom again.”

She could run.

She could play.

She could race her kids.

She was no longer limited by fear of leaking.

That is what pelvic floor health is really about.

It is not just about stopping a symptom.

It is about helping you return to the life you love.

So What Do You Do When Your Leakage Comes Back?

After this patient improved, I didn’t hear from her for a while.

Then one day she messaged me:

“Polly, I’m so disappointed. My leakage has come back. I don’t know what to do.”

And the first question I asked her was:

“Are you still doing your exercises? Are you working on your maintenance program?”

Before we jump into problem-solving mode, we need to look at the basics.

She admitted that she had forgotten.

And honestly?

That happens.

Life happens.

Schedules get busy.

Motherhood gets busy.

Sometimes the things that helped us improve are the first things we stop doing.

So instead of assuming something was wrong, I encouraged her to return to the maintenance program we had created.

I wanted her muscles to have the opportunity to remember their job.

After a couple of weeks, she messaged me again.

She told me she could not believe it was that simple.

She just needed to return to the exercises.

Sometimes the answer is not a brand-new solution.

Sometimes the answer is returning to what already worked.

You Are Not Back at the Beginning

One of the biggest misconceptions I see is that women think if symptoms return, they have failed.

But progress is not erased because you experience a setback.

Think about any other area of health.

If you build strength in your body and then stop training for a while, you may need to rebuild consistency.

That does not mean your body forgot everything.

The same is true for your pelvic floor.

Your muscles respond to what you ask them to do.

They need continued support.

They need consistency.

They need a plan that fits your current season of life.

This is why pelvic floor maintenance matters.

The goal is not to constantly live in “fixing mode.”

The goal is to create long-term strength.

Why Maintenance Matters More Than Most Women Realize

One thing I want to emphasize is that maintenance is often the part women miss.

We are usually taught how to solve the problem:

“How do I stop leaking?”

“How do I strengthen my pelvic floor?”

“What exercises should I do?”

But then what happens after you improve?

How do you keep those results?

Maintenance can help preserve the strength and progress you’ve built.

Maintaining strength can be easier than rebuilding consistency after a long break—but even if symptoms return, you are not starting from zero.

This is true for many things in life:

  • Fitness goals
  • Healthy habits
  • Strength training
  • Nutrition
  • Pelvic floor health

The work you do matters.

But maintaining that work matters too.

Your Pelvic Floor Plan Should Be Sustainable

A common thing I hear from women is:

“There is no way I can do hundreds of Kegels every day forever.”

And I agree.

A plan that requires unrealistic amounts of time and effort is not sustainable.

The answer is not always doing more.

The answer is doing what works.

A sustainable pelvic floor strengthening plan should:

  • Fit your lifestyle
  • Support your goals
  • Be realistic for your schedule
  • Help you feel confident
  • Allow you to continue progressing

The best program is the one you can actually maintain.

Go Back to the Basics

When you feel like you have fallen off track, I encourage you to ask:

  • What helped me feel strong before?
  • What habits did I stop doing?
  • What is one simple step I can restart today?
  • How can I make this sustainable?

Most women were never taught this.

They were taught how to fix a problem.

They were not taught how to maintain their progress.

Understanding your body creates confidence.

You Deserve to Move Without Fear

Your pelvic floor should support your life.

It should allow you to:

  • Run without worrying about leaking
  • Exercise confidently
  • Play with your children
  • Laugh freely
  • Participate in the activities you love

This is about more than symptom management.

This is about helping you feel strong, capable, and confident in your body.

You deserve better than fear-based advice.

You deserve answers.

Your Next Step

If your leakage has returned and you are unsure what to do next, you do not have to figure it out alone.

If you’re ready to stop guessing and start understanding your body, schedule an appointment to create a personalized plan that addresses the root cause—not just the symptoms.

You can also fill out Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

Your progress is not gone.

Your body is not broken.

With the right strategy and support, you can rebuild strength, confidence, and freedom again.

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Pelvic Floor Health for Women: The Missing Piece in Strength and Fitness

When women start a fitness journey, they are usually focused on becoming stronger.

They want to lift heavier.

They want more energy.

They want to feel confident in their bodies.

They want to return to activities they love.

But there is one important muscle group that is often missing from the conversation:

The pelvic floor.

And as a pelvic floor physical therapist, this is something I want to change.

Because most women were never taught that their pelvic floor is part of their overall strength, movement, and wellness.

They were never taught how this group of muscles works with the rest of their body.

They were never taught that pelvic floor health is not just about postpartum recovery or fixing symptoms after something goes wrong.

It is about creating a strong foundation for movement.

Your body is not broken.

Your body is designed to move, adapt, and become stronger.

But understanding your body is the first step.

Why Women’s Fitness Needs to Include the Pelvic Floor

For years, when we talked about a “full body workout,” we typically talked about the major muscle groups:

  • Legs
  • Arms
  • Chest
  • Back
  • Core

And those muscles absolutely matter.

They help us move.

They help us build strength.

They support our everyday activities.

But I started asking myself a question:

“Where is the pelvic floor?”

Because when we talk about women’s health, especially after pregnancy and childbirth, the pelvic floor deserves a place in the conversation.

The pelvic floor is not an extra.

It is not something to think about only if you experience leaking.

It is a muscle group that contributes to how your body functions every single day.

Pregnancy Changes the Body—And Recovery Should Address the Whole Woman

One of the reasons this topic is so important is because pregnancy and childbirth create incredible changes in a woman’s body.

Your body adapts to support your baby.

Your muscles stretch.

Your tissues change.

Your pelvic organs shift.

Your movement patterns may change.

And after birth, many women are told to simply “get back into exercise.”

But postpartum recovery should not be about rushing back.

It should be about rebuilding.

It should be about understanding what your body needs.

It should be about creating strength that supports your life.

Postpartum fitness is not just about appearance.

It is about:

  • Feeling confident moving again
  • Being able to exercise without fear
  • Supporting your pelvic health
  • Returning to activities you enjoy

This is why pelvic floor function matters.

The Female Body Deserves a Thoughtful Approach

One of the points I emphasize often is that the female pelvis is different from the male pelvis.

The angles are different.

The structure is different.

And pregnancy, childbirth, hormones, and different stages of life can place unique demands on a woman’s body.

That does not mean women should avoid challenging workouts.

It does not mean women cannot lift weights.

It does not mean women need to be afraid of movement.

It means we need better education.

We need to understand how our bodies work so we can train in a way that supports our goals.

The Pelvic Floor Is About More Than Preventing Leaks

When many women hear “pelvic floor,” they immediately think about one thing:

Leaking.

And while helping women overcome urinary leakage is something I am passionate about, the pelvic floor does so much more.

The pelvic floor helps with:

Stability

Your pelvic floor works with your core and other muscles to help support your pelvis and movement.

This matters when you:

  • Walk
  • Run
  • Lift weights
  • Exercise
  • Carry your children

Organ Support

Your pelvic floor helps support your pelvic organs.

This is especially important after pregnancy and childbirth when your body has gone through significant changes.

Sexual Health

The pelvic floor also plays an important role in sexual function and pleasure.

This is another area where women deserve more education and fewer uncomfortable conversations.

Understanding your body creates confidence.

Myth: Pelvic Floor Problems Only Happen to Older Women

One of the biggest misconceptions I hear is:

“Pelvic floor issues only happen after menopause.”

But pelvic floor dysfunction can affect women at many different stages of life.

Women may experience symptoms:

  • During pregnancy
  • After childbirth
  • During fitness training
  • During high-impact activities
  • Years after having children

And sometimes women have symptoms but do not realize there are solutions.

They simply assume:

“This is normal.”

But common does not mean something you have to accept.

You deserve answers.

Why Random Exercises Are Not the Answer

Another problem I see is that women often receive generic advice.

They are told:

“Just do Kegels.”

“Just strengthen your core.”

“Just work harder.”

But pelvic floor health is more complex than that.

The pelvic floor works as part of a larger system.

Your breathing.

Your core.

Your movement patterns.

Your strength.

Your lifestyle.

All of these things matter.

APTA Pelvic Health explains that pelvic health physical therapy may include exercises for the pelvic floor, hips, back, abdominals, and core—reinforcing that pelvic health is part of whole-body function.

https://www.aptapelvichealth.org/info/what-to-expect-during-pelvic-health-physical-therapy

This is why I created the No Kegels University® Method.

My goal is not to give women another random exercise to add to their list.

My goal is to help women understand their bodies and create sustainable strength.

How to Start Thinking Differently About Your Workouts

The next time you choose a workout, I want you to start asking different questions.

Instead of only asking:

“Did I work my legs today?”

“Did I work my arms?”

“Did I get my cardio in?”

Also ask:

  • How is my pelvic floor involved?
  • Does this workout support my body?
  • Do I feel strong and confident during movement?
  • Am I ignoring symptoms because I think they are normal?

These questions can change the way you approach fitness.

Because your health is about more than checking off a workout.

It is about building a body you trust.

Changing the Conversation for Women Today and Future Generations

One of the biggest reasons I talk about the pelvic floor so openly is because I want to change the conversation.

I want women to have access to information they were never given.

I want moms to understand their bodies.

I want daughters and future generations to grow up knowing that pelvic health is part of women’s health.

Education creates empowerment.

Questions create change.

And sometimes one conversation can help another woman realize she is not alone.

Your Next Step

You do not need more confusing advice.

You do not need to ignore symptoms and hope they disappear.

You deserve a plan that helps you understand your body and build lasting strength.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

You can also fill out Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

Healing is not about perfection.

It is about understanding, consistency, and progression.

Your pelvic floor matters.

Your strength matters.

And you deserve to feel confident in your body.

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