Brace Yourself: The Truth About Engaging Your Core—How to Do It and Why It’s Important
Jun 26, 2025Hey guys–Coach T again! Let’s get real for a second. How many times have you been told to “engage your core” without anyone explaining how to actually do it? If you've ever found yourself wondering whether “sucking in your stomach” is the same thing (spoiler alert: it’s not), you're not alone! As a fitness coach and someone who lives for killer core workouts, I’m here to break it down for you in a way that finally makes sense.
First things first—what is core engagement? It’s not about having visible abs or squeezing your stomach until you can’t breathe. True core engagement is about activating a group of muscles (not just your abs!) that stabilize your spine and pelvis. Think of your core as a deep, supportive corset that holds everything together while you move, breathe, lift, and even stand. Studies show that a strong and properly engaged core can significantly reduce the risk of back pain and improve posture, balance, and overall performance.
Step 1: Start with a neutral spine. Whether you’re lying down, standing tall, or mid-squat, your spine should be in a natural, aligned position. Not arched like a cat and not rounded like a C-curve. Picture your pelvis as a bowl—stay with me here—if it's tilted forward or back, you're spilling! A level pelvis is your foundation for proper engagement.
Step 2: Breathe like you mean it. Diaphragmatic breathing is a total game-changer. Ok, but what’s that? Diaphragmatic breathing is also known as belly breathing or even more simply put – deep breathing. It utilizes the diaphragm, your muscle located between your chest and abdomen, to promote deeper and more efficient breaths. To try it, inhale through your nose and let your belly expand gently. On the exhale, draw your belly button toward your spine without clenching—just a light, supportive contraction. This move activates the deep core, including the transversus abdominis (TvA), which is your body's built-in stability belt!
Now let’s talk about techniques: bracing vs. hollowing.
- Abdominal bracing is like preparing for a playful gut punch—tense your entire midsection, creating a rock-solid cylinder of strength. This is ideal for heavy lifts and explosive movements.
- Abdominal hollowing is subtler and targets those deep stabilizers. Imagine zipping up your tightest jeans. Draw your belly inward while keeping your back neutral. This technique is especially effective for posture training and rehab.
Practice, practice, practice! Just like learning to ride a bike or nail your first handstand, engaging your core takes practice. To build your muscle memory, here are a few of my favorite exercises that you can try:
- Transversus Activation – Breathe, hold, and gently pull in your belly while lying down.
- Dead Bug – A dynamic move that trains you to engage while coordinating opposite limbs.
- Plank – The holy grail of core work. Keep that neutral spine and firm-but-not-clenched belly.
Most importantly, take it into real life. The best part about this is you can do it any time, anywhere! Practice engaging your core when you sit at your desk, walk your dog, lift groceries, or dance in your kitchen. It’s not just a gym skill—it’s a life skill. Just remember: don’t suck in, don’t hold your breath, and don’t over-clench. Core engagement should feel supportive, not suffocating.
And if you ever feel confused or notice pain, don’t push through. It’s okay to ask for help! A fitness professional or physical therapist can help you refine your technique and keep your core game strong.
Xo,
Coach Tatiana
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