High Impact = High Pelvic Floor Strength?

The allure of high-impact workouts is the energy expenditure and the pure joy of bouncing around like a teenager.

Still, for some of us, our pelvic floor is not like it was when we were teenagers.

For many women, it becomes a strategy:

• Go to the toilet before class.
• Limit how much you drink.
• Know exactly where the bathroom is.
• Or quietly rely on pads and hope for the best.

And this is where we need to shift the conversation.

Because it’s not just about avoiding discomfort, it’s about understanding what your body is telling you and responding with better choices, not less movement.

Safe Pelvic Floor Exercise Modifications

With Pelvic Floor First in mind, you can still enjoy these workouts.

The goal isn’t to remove intensity, it’s to manage load. Start by building pelvic floor strength with specific exercises outside of class, and then apply these guidelines when you move.

Jumping Jacks

Jumping the feet out wide can increase downward pressure.

Options:

• Side taps with reach (longer lever = higher intensity)
• Feet together squat + arm reach overhead (fast tempo to elevate heart rate)
• Running or Jogging

On-the-spot jogging tends to create more load than travelling.

Options:

• Move forward instead of staying static
• Slight incline where possible
• High knee marching to maintain intensity and range
• The Kick

Bouncing + kicking adds repeated pressure.

Options:

• Controlled lift and kick without rebound
• Add strong arm patterns to maintain intensity
• Hopping or Wide-Leg Knee Lifts

These combine impact + instability, a challenging mix.

Options:

• Alternating leg curls (heel to glutes)
• Narrow knee lifts instead of wide
• Remove the bounce, keep the rhythm

Low Impact is Not Low Intensity

This is one of the biggest myths in our industry. Low impact does not mean easy.

In fact, when you remove the bounce, you can:

• Load the glutes and thighs more effectively
• Increase time under tension
• Improve control and alignment

Try this:

• Bend a little deeper.
• Stay grounded longer.
• Use the arms with intent.

You’ll feel the difference very quickly.

What Often Gets Missed

This isn’t just about swapping exercises.

It’s also about:

• Breathing – holding your breath increases pressure
• Timing – when effort and breath don’t match, load increases
• Fatigue – technique drops as people tire
• Cueing – “brace hard” isn’t always helpful language

Sometimes it’s not the exercise causing the issue, it’s how it’s being delivered.

A Simple Check-In for Your Classes

As an instructor (or participant), start asking:

• Can I control this movement without bearing down?
• Am I holding my breath to get through it?
• Does this still feel strong, or just stressful?

That awareness alone changes everything.

Enjoy Your Workouts — Leak Free

High-impact exercise is fantastic when your body is ready for it. But when the pelvic floor is compromised, pushing through can lead to frustration, discomfort, and, over time, more dysfunction.

You don’t need to stop.

You just need to adjust.

Because strong training and pelvic floor awareness can, and should, go hand in hand.

Ready to Go Beyond Guesswork?

If you’ve ever questioned:

“Is this exercise okay for my participants?”
“Am I cueing this the right way?”
“How do I keep intensity without increasing risk?”

This is exactly what I cover in:

Programming With Pelvic Floor Awareness Virtual Workshop – Sunday, July 26 – 8.30 am – 11.30 am AEST

If you’d like to understand better the pelvic floor and how to program safe, effective workouts, join the workshop here.