If you’ve ever crossed your legs before a jump, avoided jump rope altogether, or thought “wait… is this normal?” — this is for you.
First things first:
Leaking during workouts is common. But that doesn’t mean it’s something you have to accept.
During movements like jumping, running, or even laughing, your body creates pressure in your core. If your pelvic floor (the muscles that support your bladder) isn’t working in sync with the rest of your body, that pressure can lead to leaking.
This is especially common during and after pregnancy, but it can affect women ( and YES MEN!) at any stage.
So many moms (and women in general) experience this and never talk about it.
They modify workouts, skip movements, or just “deal with it.”
You don’t have to.
At Fitness Through Motherhood, we focus on rebuilding strength from the inside out, starting with your core and pelvic floor.
The goal isn’t just to “get a workout in.”
It’s to help your body function better in real life and educate you.
When your core and pelvic floor are working together properly, you can:
You don’t need to overhaul everything overnight. Small changes can make a big difference:
1. Check Your Position
Before you jump, make sure you’re not overly arched or slouched. A stacked posture (ribs over hips) helps your core engage properly.
2. Breathe With Intention
Exhale before impact (like right before your feet hit the ground). This helps manage pressure in your core.
3. Don’t Just Clench, Coordinate
It’s not about squeezing everything as hard as you can. It’s about timing. Think: gentle lift of the pelvic floor as you move, not a constant grip.
4. Modify Without Shame
If jumping doesn’t feel right yet, that’s okay. There are always options—and progress comes from building, not forcing.
Leaking might be common, but it’s also fixable with the right approach.
And you deserve to feel strong, confident, and in control of your body again.
We’re here for you.
Our Fitness Through Motherhood program is designed to support you through every stage, whether you’re newly postpartum or years into motherhood.
If that slogan made you laugh (or hit a little too close to home), take it as your sign.
Let’s work on it together. Email us info@babyloncrossfit.com with JUMP ROPE in the subject line.
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