Leaking Urine During Workouts? Try Adding This to Reverse It in 30 Days!

Updated: 20 May 2021

In this article by Ida Munawarah, Sports Science & Pelvic Care Physiotherapist — Learn the secret to stop leaking urine when working out or doing exercise at home.

solve urine leak during exercise

Exercise Can Create Internal Pressures to our Body

We now follow online videos to stay fit and stay healthy. But some of those popular workouts involve high impact to our inner body.

Examples of These Exercises

Some examples are: HIIT (High intensity interval training), Tabata, yoga, lifting, running, skipping rope, zumba, dancing.

When we do high impact activities like the above – we introduce pressure into the insides of our body.

Use This Tested Sports Science Method When You Exercise and Workout

to stop and reverse urine leaking

As a Sports Science & Pelvic Health Physiotherapist, I want to show you what truly works. 

We can save time and effort by following what is backed by evidence-based research with practical applications to reverse leaking especially when we exercise.

Improve With Certainty

I use this same method in my current practice on women who have the condition, with high success rates of a 100% improvement. 

The following is a 3-step method we call the Vibrance Method. 

MODULE 1: Distribute the Impact

By Now, we've already learned:

a) Lifting heavy objects like gym weights adds internal pressure to our pelvic floor,


b) The force from high impact activities like exercising can weaken our pelvic floor.

Don't Let It All Go to the Pelvic Floor

The first thing to do is therefore to make sure our body is well positioned and postured to:

distribute the force so that the load and pressure do not all go to our pelvic floor.

kegelx part 1 distribute load

*Important note:
When distributing the weight and pressure to our other body sections, we must make sure we do not injure ourselves in the process as well!

MODULE 2: Counteract the Internal Pressure

Reverse the Damage

After learning how to redirect the impact, we need to also reverse the damage previously done to restore our pelvic floor.

Do the 'Knack'

Module 2 achieves this. It is also known as The Knack exercise and it is designed to: 

a) Ready our pelvic floor upon impact

b) Make pelvic floor muscles fit and strong to withstand future impact 

It's like a High Five

The Knack exercise is like high 5

You can think of it as a high-five. What we’re doing is to hit back at the pressure coming into your inner abdominal with an upward push from our pelvic floor muscles.

Cushion the Intra-Abdominal Pressure

The Knack is a special exercise technique that requires a fair bit of guidance to do successfully. 

It involves the active use of our pelvic floor muscles inside our body (which we can’t see). 

Done right, it neutralises and reduces the internal impact to our body so that our pelvic floor won’t be weakened in the process.

MODULE 3: Blend Into Exercise & Lifestyle

Once we’re able to do both the above right, we need to sync it with our high impact moments or exercises. 

Repeat & Practice it Right

All the women who’ve tried the Vibrance Method with me can succeed in doing it correctly and consistently — even above the age of 60. 

Results? No more leaking when doing high impact activities! 

Simplifying it for You

Like learning how to ride a bike or play a musical instrument, it’s never too late to pick up the ways to do it, especially when you have the right guidance. 

It involves learning new techniques, unlearning bad habits and wrong muscle engagements, rebuilding habits and ‘muscle memory’, and lots of appropriately guided practice!

All you need to do is to follow my guidance, totalling between 14-30 days (training sessions) typically.   

Let Me Show You How and Why it Works

After completing the 3 modules, typically within 14-30 days, you should be able to withstand the high impact activities causing leaking episodes.

How Internal Pressure is Hurting Us Inside

Below is an ultrasound view of how internal pressures hurt and weaken our pelvic floor muscles that causes us to leak.

LEFT: Without learning KegelX vs RIGHT: After Learning KegelX
LEFT: Without learning Vibrance Method vs RIGHT: After Learning Vibrance Method

LEFT: Before - Leaking During Exercise

We can see that on the left is a flat, small sized dome shape that is our pelvic floor muscle. 

With this condition, we are unable to withstand high intra-abdominal pressures. We may leak.

RIGHT: After - Able to Withstand Impact

On the right, when our body is trained by the Vibrance Method, we will be able to have stronger, fitter inner muscles to push back and withstand those pressures.   

Best Thing of All

You only need to learn the Vibrance Method once.

Once you’ve completed all 3 modules, it becomes second nature as our body will have a ‘memory’ to repeat it without much thinking and effort.

Want to Get Started on the Vibrance Method with me?

Why stop at just reading when you’ve already found the solution — together we can solve the root cause of leaking during high impact activities!

Your First Full Trial Beginner Pack Includes:

  • Introduction to Vibrance Method Modules 1-3
  • Training with Sports Science & Pelvic Care Physiotherapist
  • First step to reversing urine leaking, no matter how long the symptom has been present
  • Pelvic floor checking and muscle condition assessment
  • Measure risk of leaking becoming prolapse
  • Ultrasound pelvic floor test
  • Recommendations and pro tips to add to your home-based workouts
  • and more...

Claim your first full trial at RM190 by clicking the button below.

Some Quick FAQs:

#1 But I just leak a little / infrequently.

It means that you are in a much better position to fully reverse and cure it – much faster and much easier.

Like most health issues, urinary incontinence progresses in stages and can only become worse over time when untreated. Prolapse surgery is the worst case scenario in our situation. 

Handling it proactively instead of reactively is a much cheaper and happier way.

#2 It has stopped by itself.

This requires a thorough examination to see if the symptom is temporary or has it already progressed to prolapse.

Prolapse can sometimes block the passage of urine, making it appear as if urinary incontinence is ‘cured’ or ‘gone’.

It is strongly recommended to check with your gynae or a specialized Pelvic Physiotherapist like me to assess and get timely management of the symptom

Or Call Us at 03-22012115 

To book a pelvic consultation, click here. To learn more about the award winning home use pelvic training device, Vibrance Pelvic Trainer, click here. To learn more about the clinically proven holistic pelvic strengthening program, Pelvic360, click here.
⟵ Back to Uncategorized