Week 4 was definitely easier than week 3.  I was less stressed and stopped over-analyzing every little sensation.  My good friend and pelvic floor physio Julia reminded me that sensations are good - they are a sign that the body is adapting and healing.

Exercise
I continue to be very intentional with my exercise and am following the Core Confidence Exercise Program with a few additional exercises added in.  Every morning and every evening I do 2 sets of 10-12 of all the following exercises

• kegels in a supine, bent knee position 
• pelvic tilts in a supine, bent knee position
• bridges
• clam
• bent knee lift

I also do supine butterfly with support under my thighs, stacked butterfly (also called stacked cobbler), and a thoracic rotation pose.  I have done a few cat cow here and there too.

I do these in conjunction with my red light therapy as well. (I love my OrionLT light and you can get your own here...use code KVOPNI10 to save 10%).

I walk 3-4 times a week and...

The best core exercise you’ve never heard of is The Core Breath.  The inner core, what I like to call The Core 4, is made up of the pelvic floor, the breathing diaphragm, the transversus abdominis, as well the little muscles along our spine called the multifidus. These 4 partners work in synergy all day long and play a role in a lot of functions we take for granted.  Things like our continence, our pelvic and spinal stability, our organ support and even our sexual response.

When people think of core training they often think of planks, crunches, leg raises and maybe bird dogs… and its true…much of your core is involved in these activities.  What is often overlooked or not considered is the role of the pelvic floor in core training and how crucial it is to our long-term core function.

The pelvic floor is the base or foundation of the core and when functioning optimally, it is involved in a constant dance with the diaphragm with each breath. ...