Let's Talk About the Pelvic Floor (And How to Not Pee Your Pants) - Burn Boot Camp
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Let’s Talk About the Pelvic Floor (And How to Not Pee Your Pants)

March 13, 2024


Pelvic floor health plays a pivotal role in overall fitness and well-being, serving as the foundation for core stability and functional movement. Whether it’s lifting weights, running, or performing everyday tasks, strong pelvic floor muscles are essential for maintaining proper posture, balance, and alignment during physical activities. Neglecting pelvic floor health can lead to a range of issues, including urinary incontinence and pelvic pain. By prioritizing pelvic floor health through targeted exercises and proper education, you can enhance your overall fitness level, reduce the risk of injury, and feel more confident.


The pelvic floor is a group of muscles that are located at the base of the pelvis. There are three main layers to the pelvic floor. The bottom layer of the pelvic floor aids in sexual function, while the remaining two layers hold and support your organs, including your bladder, uterus, and rectum. The other role of the pelvic floor muscles is to control the release of fluid. They contract during activities like walking or exercising to maintain continence, and in contrast, relax when you go to the bathroom. On top of this, the pelvic floor works with your diaphragm to expand and recoil when you breathe. Remember, they’re just muscles. We want them to contract and relax, just like our biceps when doing weighted bicep curls.

We’ve partnered with Dr. Amanda Fisher, PT, DPT, in a new Burn On Demand series called Core & Pelvic Floor to help you feel and perform your best, both in and out of Camp. Amanda is the Founder and CEO of Empower Your Pelvis, a physical therapy clinic in Lee’s Summit, Missouri that specializes in prenatal and postpartum pelvic floor therapy and the education on pelvic floor dysfunction. Watch the Core & Pelvic Floor intro video to learn more about what the pelvic floor is all about, and how you can strengthen it without doing kegels.


Strong pelvic floor muscles provide essential support to the spine, pelvis, and internal organs during dynamic movements, helping to maintain proper alignment and stability. This function is especially important for optimizing athletic performance and reducing the risk of injury. A healthy pelvic floor contributes to improved balance, coordination, and power transfer through the body.

For women, the importance of pelvic floor health is particularly emphasized during pregnancy and postpartum. Throughout pregnancy, the pelvic floor undergoes significant changes, making it essential to strengthen and support these muscles to prevent issues such as urinary incontinence and pelvic organ prolapse. Similarly, postpartum pelvic floor rehabilitation is crucial for restoring muscle tone and function, addressing any pelvic floor weaknesses or dysfunction resulting from childbirth. By prioritizing pelvic floor health, you can enhance your overall fitness, athletic performance, and quality of life both during and after pregnancy.


When the pelvic floor muscles become weakened or impaired is when you may start to experience some problems. Do you have to take a bathroom break every time you get to the Double Unders station at Camp? If the answer is yes, you could be experiencing one of the common pelvic floor dysfunctions – urinary incontinence. We want you to get as many reps as possible without having to run to the bathroom or check your leggings during Camp. If you experience this, talk to your Trainer to adjust your form or mod-down to take some of the pressure off your pelvic floor.

Additionally, pelvic pain disorders, including pelvic floor muscle spasms or tension, can cause pain and discomfort. If you’re experiencing this, it might be time to prioritize your pelvic floor.

Addressing these common pelvic floor dysfunction issues may not be as difficult as you think. Pelvic floor exercises are a great step to take in strengthening your pelvic floor and minimizing the symptoms of pelvic floor dysfunction.


The pelvic floor muscles form the core of the body. A strong and coordinated core helps maintain proper alignment and posture, facilitates efficient movement patterns, and reduces the risk of injury during physical activities. The pelvic floor muscles play a crucial role in core function by providing foundational support and stability to the pelvis and spine. Weakness or dysfunction in the pelvic floor can compromise core strength and stability, leading to issues such as lower back pain, pelvic instability, and incontinence. Strengthening the pelvic floor muscles alongside the other core muscles is essential for optimizing overall core strength, stability, and function.


Whether you can get through a full set of star jumps without needing a bathroom break or not, incorporating pelvic floor exercises into your workout routine is essential for promoting pelvic floor health and maintaining proper form and posture in Camp.

Dr. Amanda Fisher, PT, DPT, breaks down the exercises and techniques you can do to strengthen your core and pelvic floor during each day of our protocol. She gives strategy for jumping during athletic conditioning, how to use your breath to support your pelvic floor on leg days, and even essential things you can do for your pelvic floor in every Camp, regardless of the protocol.

The complete Core & Pelvic Floor series with Amanda available on the Burn Boot Camp app with Burn On Demand today. Start your Burn On Demand 7-day free trial or subscribe to Burn On Demand and start prioritizing your pelvic floor health.


Dr. Amanda Fisher, PT, DPT, has outlined some of the biggest mistakes she sees when people are lifting. Whether you’re lifting weights on the Floating Floor or cleaning up around your home, there are ways you can improve your form to better support your core and pelvic floor.

Holding Our Breath: “The first is breath holding. When we go to stand or pick up something heavy, oftentimes we hold our breath and grunt as we do it. This pushes pressure down into our abdomen and pelvic floor as we move which can cause bladder leakage or pelvic heaviness. Instead, exhale as you move to lift pressure up from the pelvic floor. For example, as you stand from a chair – exhale. If you pick up a box or a kid from the ground – exhale. When you lift plates overhead to the cabinet – exhale. This is the easiest way to incorporate good patterns and health for our pelvic floor!”

Arching Our Back: “The second thing I see happen is that we tend to shove our pelvis in front of our hips and arch our back when we stand up from a chair or from lifting something off the ground. This can contribute to back tightness, bladder leakage, and pelvic heaviness. My tip for correcting this is to think about stacking your ribs over your pelvis when you stand up from a lift.”

Tucking Our Pelvis: “The third thing is that we tend to tuck our pelvis under and round our back as we lift something from the floor. This places most of the work on our back and doesn’t allow our glutes to do the work for us. Instead, when you bend to pick something up off the floor, think about hinging your hips back as if shutting the car door with your butt.”


Watch the full collection of core and pelvic floor videos and hear more of Amanda’s exclusive tips on Burn On Demand located on the Burn Boot Camp app. Want even more unique workout videos and resources? We have over 350 videos and 11+ categories for you to choose from, including Form University, Partner Workouts, and Kids Camp. Start your Burn On Demand 7-day free trial or subscribe to Burn On Demand in the app.

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