4 Lower Ab Exercises to Stop Bladder Leaks

Your lower abs and pelvic floor work as a team to support your bladder, core, and pressure system.

But when your upper abs are doing all the work (especially if you’re constantly gripping down or sucking in), it creates downward pressure—making leaking and pooching worse.

That’s why it’s so important to wake up your lower abs.

In this video, I’m guiding you through 4 essential lower ab exercises that help rebuild connection and reduce leaks—no crunches, no kegels, no guesswork.

🧠 Here’s what each movement is designed to do:
✨ Connection – Helps your brain and body reconnect with your deep core so you're not just going through the motions.
💪 Stability – Builds a solid base that supports your pelvic floor during daily movement.
🎯 Tension – Creates balanced tension (without clenching or gripping) to better manage internal pressure.
🌍 Gravity – Challenges your core in real-life positions where gravity works against you—so you’re building true strength that translates.

Do these a few times a week 30 seconds each 2-3 sets or use a couple of them as a warm-up to prep your core before workouts. A little consistency goes a long way!

➠TIME STAMPS
00:40-2:51 INTRO - WHAT CAN CAUSE LEAKS
02:51-06:28 EXERCISE ONE: Connection with your core and pelvic floor
06:28-08:43 EXERCISE TWO: Create stability within your core and pelvic floor
08:43-10:13 EXERCISE THREE: Hands to knee press- create tension in your core
10:13-15:19 EXERCISE FOUR: Hands & knees breathing/hover

👉 Ready to reduce leaks and feel stronger from the inside out?
Join my Core, Glutes & Pelvic Floor Foundations Program—a 4-week plan to rebuild the connection your body needs. https://www.modernfitmoms.com/corerev...

🔥 RESOURCES I CREATED FOR YOU!

👉🏻Grab the FREE Pelvic Floor Blueprint here: https://www.modernfitmoms.com/pelvicf...
👉🏻 Dive deeper into Core & Pelvic Floor Connection:    • Day 3 Core and pelvic floor connection  

⬇️ More stuff you should check out ⬇️

Get on the waitlist for the 12 Week Strength Training Program for moms with POP and leaking 👉🏻 https://www.modernfitmoms.com/corelif...

Join the Fit Mom Membership 👉🏻https://www.modernfitmoms.com

Connect with me on my other channels
❤️ Instagram:   / modernfitmoms  
❤️ Facebook:   / modernfitmoms  
❤️ Pinterest:   / modernfitmom