Postnatal Exercise
#DryKnickers
Campaign
The Leak-Free Movement: Because Women Deserve Better
Women Are Being Let Down. And We’ve Had Enough.
- Most women are never taught how to look after their pelvic floor.
- Most women are never shown how to recover properly after having a baby.
- Most women aren’t given the guidance they need to train safely in the gym without making symptoms worse.
And because of this, so many women—1 in 3, in fact—are walking around thinking that bladder leaks, lower back pain, pelvic pain, and a weak core are just part of life now.
That’s bull. And it’s exactly why the Dry Knickers Campaign exists.
The Problem
Leaking when you run, sneeze, or laugh is common. But this does not have to be your normal.
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Pelvic floor issues, back pain, and weakness after having a baby are common. But this does not have to be your normal.
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Going to the gym, lifting weights, and doing high-impact exercise without anyone mentioning your pelvic floor?
That’s common. But this does not have to be your normal.
The truth is, some of the very exercises designed to make you stronger could be putting intense pressure on your core and pelvic floor—and if you don’t know how to manage that pressure, symptoms can get worse, not better.
And yet, we are never taught how to fix it.
- New mums aren’t given the information they need to recover properly.
- Women in gyms aren’t told how to protect their core and pelvic floor while exercising.
- Menopausal women aren’t being taught how to keep their pelvic floor strong for life.
- Even fitness professionals aren’t being educated in this—so they don’t realise they’re missing something huge.
That’s where the Dry Knickers Campaign comes in.
What this Campaign About
This isn’t just about awareness. It’s about giving women the education, support, and resources they should have been given all along.
The Dry Knickers Campaign exists to:
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- Teach women the truth about their pelvic health—so they stop thinking leaks and pain are normal.
- Provide the education that nobody else is giving them—so they actually know what to do.
- Change the fitness industry—so gyms and trainers have the knowledge they need to support women properly.
Because when women are given the right information, they get results.
When they learn how to reactivate their core and pelvic floor, they stop leaking.
When they learn how to train properly, they get stronger without pain.
When fitness professionals are educated on pelvic health, they can empower the women they train to exercise safely and feel strong for life.
It’s time to change the way we talk about pelvic health—because this should be standard knowledge, not something we have to go searching for.
Why Am I Doing This
Hey, I’m Karen. 👋
I used to be a midwife, and I saw first-hand how women were left to just get on with it after having a baby, with no real guidance on how to recover their body. Then I became a postnatal fitness coach and realised even I wasn’t being taught how to help women properly.
I had to go out and learn it all myself—and when I did, it made me so freaking angry.
Because this isn’t difficult information.
It doesn’t take much to teach women what they need to know.
And yet… most women still aren’t being taught this.
So now I’m here, shouting about it—because women deserve so much better.
I work with new mums, menopausal women, and fitness professionals to make sure women get the knowledge they need, at every stage of life.
If you’ve ever been told:
- “Just do your pelvic floor exercises” (but nobody actually showed you how)
- “It’s normal to leak after having a baby” (but nobody told you it’s fixable)
- “You just need to strengthen your core” (but nobody explained how to do it safely)
Then you’ve been let down, just like the rest of us. But now, you’ve found the right place.
If you are a woman start here......
This isn’t just about raising awareness—this is about action.
- If you’re a new mum (or had a baby in the last three years): The Postnatal Recovery Membership will guide you step by step through healing your core and pelvic floor the right way.
- If you are pregnant, had a baby more than three years ago, are going through menopause, or have never had a baby: The Dry Knickers Programme will help you strengthen your pelvic floor, fix leaks, and learn how to exercise in a way that supports and protects your pelvic health—so you can feel strong in your body without making symptoms worse.
- If you need a free option: My Free Pelvic Floor Workshop will show you exactly how to start strengthening your pelvic floor, even if you can’t join a programme right now.
If you are a fitness space owner or coach start here
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- If you train women, this is a piece of the puzzle you can’t afford to miss.
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- Book a workshop and learn how to coach women safely, prevent damage, and help them train with a strong, functional core and pelvic floor.
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Find more info below, and feel free to contact me for something bespoke.
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THIS NEEDS TO BE TALKED ABOUT. LOUDLY.
💥 Because 1 in 3 women struggle with leaks, and nobody is helping them.
💥 Because women deserve better from the fitness industry.
💥 Because pelvic health should be something we ALL know about, not something we have to go searching for.
If you’ve ever leaked when you ran, jumped, or sneezed—you don’t have to live with that.
If you’ve ever been too embarrassed to go to the gym because of your pelvic floor—you don’t have to put up with that.
If you’ve ever felt let down by the lack of education on women’s bodies—you’re in the right place.
👉 Ready to take back control of your body? Let’s get started.
Let’s make leak-free the standard—not the exception.