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Did you know that 50% of women have bladder leaks after pregnancy, and that 1 in 3 women in this country suffer from bladder leaks daily. You, or the women you work out with are likely to have suffered bladder leaks at some point in their lives. The bad news is that once you start leaking, it will often get worse.

There is however, good news. You or your clients don’t need to suffer and struggle with leak proof underwear, pads, etc. There is a solution. There is however, good news. You or your clients don’t need to suffer and struggle with leak proof underwear, pads, etc. There is a solution.

Bladder weakness or urinary incontinence is not usually a bladder issue at all. It is a muscle issue. Pelvic floor muscles (the muscles in the base of your pelvis that control the flow of urine) are like all other muscles in the body and can be trained (at any age) to work properly.

Because you are in the fitness field, you have an advantage…
you already like to move.

Yes, movement is going to be the solution for you and your clients.

Pelvic Floor

The pelvic floor muscles sit in the base of your pelvis and are responsible for a variety of functions. They support the organs in the pelvic cavity, they contract and relax to control the flow of feces and urine. They play and important role in sexual function for both men and women. They support the baby and assist in childbirth, and they play a role in the chain reaction of muscles around the hips and spine.

The pelvis plays an important role in the body because all the biggest muscles attach to it. Motion that occurs above and below the pelvis has an effect on what is going on within the pelvis. This means that in order to strengthen the pelvic floor muscles, the pelvis needs to move, and that motion is created using your glutes, hamstrings, quads, adductors and back muscles.

Many women suffer from stress incontinence, (bladder leaks of varying degrees when you laugh, cough, jump or run) inability to control muscle function when there is increased abdominal pressure. This is due to pelvic floor muscles losing tone for a variety of reasons.

Muscles lose tone or become weak when they are not actively used. Women who sit at a desk for work, for example, may not getting enough motion of their pelvis each day to be actively firing those pelvic floor muscles. Women who exercise a lot, but mostly in one plane of motion like biking or running may not get enough motion in a rotational direction to fire some of the key muscles located in the pelvic floor. Women who have had children often experience weakness regardless of vaginal or cesarean birth, often due to the extra weight of the baby for all those months. If there is trauma before or beyond a regular birth, the weakness can be greater.

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It doesn’t matter what the cause, the solution is the same...movement.

We have been able to help hundreds of women gain back their confidence and control by giving them the simple steps to strengthen their pelvic floor.

Until recently Kegels have been the most accepted form of pelvic floor strengthening. As more has been learned about the function of these muscles, the best way to train them is in a functional, low impact, multi-directional environment.

Low Impact

Increased intra abdominal pressure created with bodily functions like coughing and sneezing is also created with high impact exercise activity. This is what often leads to trouble for women and the moment of leaking. We, as personal trainers, want our clients to train in a zone of success leading to confidence and physical growth. Therefore, training the pelvic floor with low impact to avoid physical demands that cause leaks is vital and will allow eventual advancement to high impact training without leaking.


The most successful exercises we can provide mimic the position our clients want to be in. i.e. we train for a marathon by running, not by swimming. You can’t lie down and train your pelvic floor if you want it to function while standing or exercising.


The best fitness programs make clients move in all directions, front to back, side to side, and most importantly, with rotation. I say most important with rotation, because most of life’s activities do not occur in a straight line. Lifting your children, playing tennis, carrying groceries from the car, all require rotational movement.

The 3ACT Slide is the ideal training tool to combine all three of these necessary elements for the best pelvic floor muscle training.

  • The slippery surface is perfect for low impact training. It allows for increased muscular activation which means more strength gains in a shorter amount of time.
  • The stability blocks allow for safety and customization of workout. They are also key for multidirectional movement and cuing.
  • The 2 sizes allow for either home use or gym use. The 3ACT Mini is ideal if you are interested in training in the privacy of your own home. The larger is ideal for full cardio training in addition to pelvic floor training.
  • The free App provides you with video and explanation so you can help yourself or clients get moving.
by: Christy Abel
-Personal trainer, strength and conditioning coach, mom of 3, entrepreneur, marathoner, and no longer wearing leak proof underwear when I run.