I Peed a Little During Jumping Jacks… Is That Normal?

Let’s just get it out there: leaking pee during jumping jacks, sneezes, or surprise laughs is incredibly common after having a baby. And if it’s happened to you, you’re definitely not alone.

But here's the deal, mama: common doesn’t mean normal.



We hear from mamas all the time who feel embarrassed, confused, or even resigned to living with it forever. They’re told it’s "just part of motherhood," or to "do more Kegels" and hope for the best. Spoiler: there's more to the story.

Let’s break it down together — with zero shame, total honesty, and a whole lot of support.

What’s Actually Going On Down There?

Leaking during movement is often a sign of pelvic floor dysfunction. Your pelvic floor is a group of muscles that supports your bladder, uterus, and rectum. During pregnancy and birth, those muscles go through a lot — stretching, pressure, trauma, hormonal changes, and sometimes injury.



After baby, those muscles can be weak, tight, misaligned, or just not firing the way they used to. When that happens, jumping jacks, sneezes, and even picking up a heavy diaper bag can create pressure that your pelvic floor can’t fully handle.

That’s where leaks happen.

The Kegel Myth

Kegels can be helpful if your pelvic floor needs strengthening. But guess what? For a lot of mamas, Kegels aren’t the solution — especially if the pelvic floor is already tight, overworked, or compensating for other weak core muscles.

The truth is, your core and pelvic floor work together. You can’t fix one without supporting the other. That’s why our ABC Method always starts with:

• Alignment: The way you stand, sit, and move affects how pressure is distributed in your core and pelvis.
  
• Breath: Deep, diaphragmatic breathing helps regulate intra-abdominal pressure and activate your deep core muscles.
  
• Core: We focus on the transverse abdominis (your deep core stabilizer), which supports your pelvic floor from above.
  
  

When these three are working together, your body can manage pressure more efficiently — and that means fewer leaks.

4 Things to Try Before You Write Off Jumping Forever

1. Ditch the High-Impact (for Now)
Replace jumping jacks with low-impact options like side steps, marches, or air squats while you rebuild strength. You're not quitting — you're training smart.

2. Learn to Breathe Before You Move
Before any exertion (lifting your kid, squatting, sneezing), exhale before you move. This engages your deep core and reduces pressure on the pelvic floor.

3. Check Your Alignment
Are your ribs stacked over your pelvis? Is your booty tucked under or sticking out too far? Small adjustments can reduce the strain on your pelvic floor big time.

4. Rebuild from the Inside Out
Join a program (like our Core Restore inside the Virtual Gym) that walks you through breath, core activation, posture, and functional movement. You need more than "just do some Kegels" — you need a system.

Mama, leaking pee might be common, but you don’t have to live with it. It’s a signal from your body that it needs a little more support — not a life sentence or something to be ashamed of.

The good news? With the right guidance, your body can rebuild strength, coordination, and control. We’ve seen it happen again and again.

So if you’re over the fear of jumping, laughing, or sneezing, join us inside the ABC Fit Virtual Gym. Our programs are designed to meet you where you are — with workouts that prioritize healing, strength, and functional movement for real life.

Let’s get you moving (and laughing) without leaks.

Try Core Restore free for 5 days and start your comeback today.