One of the most important skills you’ll build during this program is learning to listen to your body. These cues help you know whether an exercise or daily movement is safe for your core and pelvic floor—or whether it’s time to pause and adjust.
Watch for these signs:
Pain (anywhere in the body)
Leaking
Heaviness or downward pressure in the pelvic floor
Coning/doming along the midline of the abs
Excessive low back arching
Low belly “pooching”
If you notice any of these, it’s a signal that your body isn’t quite getting enough support and is slipping into compensation patterns. That’s your cue to dial things down. By adjusting, you’ll give your core and pelvic floor the chance to build strength more effectively and safely—enabling you to achieve better results in the long run.
These signs aren’t limited to workouts. Pay attention during daily movements too! For example, if you feel pressure when standing up from a chair, or pain when buckling a child into their carseat, that’s your body telling you the core is struggling to support and compensating with less-than-ideal strategies. The good news? Every one of these moments is also an opportunity to reset, which is a huge part of the healing process.
How to Reset:
Pause, inhale to lengthen, and then re-engage your core and pelvic floor with a Core Compression as you exhale: imagine the pelvic floor closing and lifting as the belly button scoops up toward your heart.
If that doesn’t resolve the issue, try:
Slowing down the movement
Making the range of motion smaller
Decreasing weight or resistance
Reducing reps
Or taking a full pause on it until you’ve built more strength
If skipping a particular movement or position isn’t an option, then reach out to us in the Support Hub for ideas on how to adjust a daily movement or exercise so that your core can support that exertion!
Remember, some weakness or instability is completely expected at this stage of recovery—it’s part of the process. If you ever feel stuck, overwhelmed, or unsure, please reach out through the Support Hub. We’re here to guide you and help you move forward with confidence.
Your body is giving you valuable feedback—you’re learning to listen, adjust, and build strength for the long haul.
If you would like more information on looking for signs of intolerance, check out this video.