Is Your Core Routine Making Your Leaking Worse?
- Morgan Meese
- May 1
- 4 min read
Here's something most of my clients don’t expect to hear from their physical therapist: Your favorite core workout might actually be making your symptoms worse.
Yep. Even if it feels “hard” or makes your abs sore the next day... that doesn’t mean it’s helping. In fact, if you’ve been dealing with leaking during workouts (especially double unders, box jumps, or heavy lifts), your go-to core routine might be adding fuel to the fire. And that's not what we want.
During this post, I'm going to break down why doing "ab" workouts isn't the answer to a stronger core, as well as why hitting it hard with crunches could actually be making your pelvic floor symptoms worse.
Core ≠ Abs
We’ve been taught to think that “core” = abs. So naturally, when something feels off—like leaking, pressure, or pain, and we're trying to gain stability for ourselves—we double down on crunches, planks, and sit-ups. Unfortunately this isn't the answer.
The real core muscles includes the diaphragm, pelvic floor, deep abs, and low back muscles, not the so-called "6 pack abs." Not to mention, gaining stability for your core to help with pelvic floor dysfunction is not just about strength—it’s about pressure management.
Think of your core like a soda can. The top is your diaphragm, the bottom is your pelvic floor, and the sides are your deep abdominals and low back muscles When pressure builds up inside (like when you hold your breath, brace super hard, or add weight), your body has to find somewhere for it to go. And if your pelvic floor isn’t coordinating well with the rest of your core, that pressure might head straight down—leading to leaking, heaviness, or even doming in your abs.
Learn more about pressure management at the blog post here.
Bracing Isn’t Always the Answer
“Brace your core!” is shouted in every CrossFit class from foundations to comp prep. And don’t get me wrong—bracing has a time and place depending on what exercise movement you're doing. But if you’re holding your breath or bearing down every time you lift or perform a complex movement, your pelvic floor might be taking the hit.
Here's a better strategy: Learn how to control your breath with your movements. Here's a quick example:
Exhale on exertion—like when you’re coming up from a squat or hitting the top of a clean.
Inhale to expand your belly and ribs—giving your core pressure somewhere to go without pushing down on your pelvic floor.
Don't get me wrong, emphasizing breath with movement takes practice. It's also okay if you're not perfect at it. The point is that when you're emphasizing breath, you're honing in on the pressure management of your core. This gives your body options when it comes to displacing pressure, rather than just directing it only toward your pelvic floor.
And if you're experiencing leaking or pelvic heaviness every time you do a core WOD: that’s your body waving a red flag. Learn other key signs your pelvic floor may need some love at the blog post here.
What Should You Do Instead?
If you’re dealing with leaking during workouts or with simple daily activities like coughing, sneezing, standing up from a chair, here’s where I recommend starting with:
Dial back the intensity (for now)
I get it—all of my clients love to train hard. What CrossFitter doesn't? But pushing through symptoms leaking won’t fix the root cause of the problem. In fact, it usually makes things worse. Temporarily dialing back certain movements gives your body the space it needs to relearn how to manage pressure. That might mean subbing double unders for bike sprints, lightening the barbell, or skipping out on toes-to-bar while you retrain your core system.
Focus on breath and control over brute strength
Instead of hammering away at crunches, start with movements that teach you how to connect breath with your core and pelvic floor. Try things like dead bugs, side planks while exhaling slowly, or bird dogs with a resistance band. It might feel “too easy” at first—but that’s where the real magic happens. We’re rebuilding from the inside out.
Get curious—not judgmental
Leaking isn’t a sign you’re broken or weak. It’s just your body telling you it needs a different strategy. Start noticing when it happens—Is it with breath holding? High impact? Heavy loads? This info helps guide what you actually need. It’s not about doing less forever—it’s about doing things smarter now so you can do more later.
Rebuild your core like you would any other injury
If you tweaked your shoulder, you wouldn’t keep PR-ing your overhead press, right? It's the same thing here. Leaking is a sign of dysfunction—not failure. Treat it like any other area of your body that needs rehab and retraining. Back off and listen to it.
Consider getting support
It can be tough to figure this out on your own—especially when you're trying to stay active and don’t want to give up what you love. A pelvic floor PT (hi, that’s me 👋) can help you build a personalized plan that actually works with your workouts—not against them. Check out the blog post here where I share my client, Lauren's, story: From Leaking to Limitless.
Final Thoughts
Leaking during workouts isn’t something you just have to live with. And it’s not something you can fix by crushing more sit-ups. If your current core routine is making things worse, it’s time to try something different. You deserve to feel strong, capable, and confident—in and out of the gym. You also don’t have to choose between staying dry and doing what you love.
So, if you’re ready to stop guessing and start making real progress, I’d love to help you get there. Let’s rebuild your core, together—smarter, not harder. Book a consultation with me to get started today!
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