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Did you know that nearly 7 in 10 women over 40 experience leaks during exercise?
This silent epidemic is sidelining women from their favorite workouts—and it’s completely preventable.
Sarah, a 47-year-old fitness enthusiast, thought she’d have to give up her HIIT classes forever.
But today, she’s thriving, thanks to a few simple changes. These techniques are changing lives, and they can change yours, too.
Read on to discover what they are…
Imagine this: You’re in your favorite class, feeling strong and confident, when suddenly—a leak.
Your heart sinks, and you’re left wondering: “Is this my new normal?”
It doesn’t have to be.
• 68% of women over 40 experience exercise-related leaks.
• Yet, many suffer in silence, thinking there’s no solution.
Here’s the truth: Leaking during exercise is NOT normal, and you don’t have to accept it.
Not all workouts are created equal—some might be doing more harm than good, especially for your pelvic floor.
Take this quick self-assessment to uncover whether your exercise routine is putting unnecessary strain on your body.
Answer these questions honestly:
• Do you experience leaks at the gym during jumping, running, or lifting?
• Do you feel pressure in your pelvic or lower abdominal area during or after workouts?
• Do you frequently rush to the bathroom during exercise?
• Have these issues worsened over time?
If you answered “yes” to any of these, your current routine might be doing more harm than good.
What It Feels Like:
Leaks during jump squats or running can feel frustrating, but they’re not the end of your fitness journey.
The Good News:
With the right approach, you can rebuild strength and confidence. Crystal, 32, shares:
“I used to wear dark leggings to hide the evidence, but now I wear whatever I want because I learned how to work out in a way that supports my body.”
Why It Happens & How to Fix It:
Age-related changes and hormonal shifts can weaken the pelvic floor, making it harder to handle pressure from high-impact moves. But the right techniques—like pelvic floor-safe exercises and breath control—can restore your confidence and keep you moving.
What It Feels Like:
That sudden, overwhelming urge to find a bathroom mid-workout might feel like a roadblock, but it’s a clue your body is asking for a new strategy.
The Silver Lining:
With simple adjustments, you can regain control and rediscover the joy of uninterrupted exercise. We will cover these in the Fit and Fearless Workshop. Click here to Register.
Just ask Nancie, 58:
“I used to plan my runs around bathrooms, but now I can finish a 10K without a single stop!”
Why It Happens & How to Fix It:
Overactive signals between your brain and bladder can create urgency, especially during exercise.
Gentle retraining techniques like pelvic floor engagement and mindful hydration can help you regain control.
What It Feels Like:
Managing stress and urge incontinence might seem daunting, but it requires a thoughtful, tailored approach.
Your Breakthrough Awaits:
A combined strategy is all you need. With guidance, you can reduce symptoms and get back to enjoying your workouts.
Why It Happens & How to Fix It:
Mixed incontinence often results from a combination of weak and tense pelvic floor muscles and or poor communication between your body systems.
A holistic plan that strengthens muscles while calming urgency signals can resolve the “double impact” challenge.
As we age, our bodies change, and so do the demands on our pelvic floor.
Unfortunately, many traditional workout routines ignore these changes, creating hidden risks that can undermine your progress and pelvic health.
Most gym routines fail women over 40 in three critical ways:
1- The Pressure Problem:
• Standard exercises create excessive intra-abdominal pressure, forcing your pelvic floor to work overtime.
• Imagine bouncing on a worn-out trampoline—something’s got to give, and that “give” is usually leaking pressure or pain.
2- The Hormone Factor:
• After 40, estrogen levels decline, reducing connective tissue strength by up to 30%.
• Yet, most workouts ignore this crucial factor. This is why all women should supplement with my Total Fem Collagen, which supports joint health, enhances tissue strength, and helps you maintain an active lifestyle.
3- The Coordination Crisis:
• Generic core exercises like traditional crunches and leg lifts often target the wrong muscles, creating a disconnect between your breathing, core, and pelvic floor.
• This misalignment can lead to increased pressure on your pelvic floor, exacerbating leaks and weakening muscle coordination over time.
The “Breath Bridge” Technique
Activates your pelvic floor while reducing harmful pressure.
Lie on your back with your knees bent.
• Place one hand on your belly and one on your chest.
• Inhale deeply through your nose, feeling your belly rise.
• Exhale slowly through pursed lips, feeling a gentle lift in your pelvic floor.
• Repeat for five breaths before any workout.
The “Core Connection” Method
Your core is like a cylinder with four walls: diaphragm (top), pelvic floor (bottom), deep abdominals (front), and deep back muscles.
• Lie on your back, knees bent.
• Inhale, feeling your ribs expand sideways.
• Exhale while gently drawing your belly button toward your spine and upward toward your heart.
• Feel your pelvic floor naturally lift.
• Practice for five sets of 5-10-second holds daily.
Build strength safely with:
• Modified versions of popular exercises that don’t strain your pelvic floor.
• Gradual intensity progression so your body adapts to new stresses.
• Recovery techniques like gentle stretching and foam rolling.
Maintain your results with:
• Daily Protection Strategies: Track and modify exercises that cause symptoms.
• Clear Progression Guidelines: Start at beginner levels and progress gradually.
• Early Warning Sign Awareness: Listen to your body—don’t ignore pain, leaks, or pressure.
Pelvic floor health doesn’t have to stand in the way of your fitness goals.
Whether you’ve been sidelined by leaks or feel unsure about working out safely, the right strategies can empower you to regain confidence and enjoy exercise again.
You are not alone in this journey; you don’t have to settle for a routine that doesn’t work for your body.
With small but effective changes, you can take control of your pelvic health—and your workouts.
Join the Fit and Fearless Workshop – Train Live With Me! Experience these techniques live and leave with a personalized plan to transform your workouts.
• Experience a leak-free workout in real-time.
• Master the 3-Step Pelvic Floor Reset System.
• Get your personalized workout blueprint.
• Learn how to organize your gym sessions for success.
“Finally, a workout where I didn’t have to worry!” – Madga C, 57
Bring your workout clothes—we’re doing this together!
Special surprise gift for live attendees!
Isa Herrera, MSPT, CSCS is a New York City-based holistic women's pelvic floor specialist, author of 5 books on pelvic health, including the international best seller Female Pelvic Alchemy, and the ground-breaking self-help book, Ending Female Pain, A Woman's Manual. She has dedicated her career to advancing awareness of pelvic floor conditions so that more people can find relief from this silent epidemic that affects over 30 million people in the US alone. Ms. Herrera holds a BA in Psychology and Biology from Fordham University and also a Masters in Physical Therapy from Hunter College.
