I’ve been trying to regain awareness and control over my core since cancer treatment 4 years ago that involved several abdominal/pelvic surgeries. I’m struggling with basic core exercises like Pelvic Tilts and Bridges. I can do the movements but I can’t seem to figure out what sensation is “activating” my core. I guess I just don’t understand what the actual mover is or what the sensation is supposed to feel like. The motion always seems to come from my belly (rectus abdominis) and I don’t think I'm actually learning to control my core/pelvis. Almost like I'm cheesing it or just vaguely pressing my back into a hard surface. The movements just don’t seem to translate into actual, real-world activities. Deadbugs, supine marching, and the hollow body hold don’t make ANY sense and I'm guessing that’s because I can’t control my core properly.
What should activating my core feel like and what should I focus on to, say, tuck my tailbone during a pelvic tilt or bridge?