What does it mean to engage my core?
What exactly is core engagement?
You might have heard the term “core engagement” while at the gym, watching an exercise tutorial, working out with a personal trainer or while scrolling through social media. This is a fundamental term in the fitness industry that applies to basically every exercise.
When I first started working out the thought never even crossed my mind to engage my core. I did not know what that meant so therefore I could not engage my core. Now, I feel a major difference in my exercises when I engage my core. Engaging my core has brought more stability and control to my exercises. It has helped me to work the correct muscles and improve my mind to muscle connection.
What exactly does it mean to “engage my core”?
In its simplest terms, engaging your core means to brace your core, also known as the lumbo-pelvic-hip complex, thoracic and cervical spine. In other words, it includes the middle and lower parts of your body which are the muscles in your stomach and some of your back. See below for a visual.
Now, it does get more technical than that, but in simple terms this is what your core is. Bracing your core means to simply tighten your core. Think of it as someone pouring a bucket of ice cold water on you. Your body will instantly tighten as a reflex. This is what you should do while you perform exercises. Whether you are performing a squat, a deadlift, a tricep dip, a plank, a push up or a lunge, you should be bracing your core.
How exactly do I “engage my core”?
Now that we have gone over the “what,” let’s get into the “how.” Whether you are a beginner or a pro, it can be tricky to brace your core during exercises. This is because along with bracing our core we must remember to breathe and make sure embracing our core is synchronized with our breath. Sometimes we just want to power through workouts or are confused how to brace.
There are two ways to engage our core. One way is drawing our belly button in towards the back of our spine. This is a popular method in the world of pilates. Another method is tightening our core and holding it. This does not mean we stop breathing. It means that the muscles of our core are tightened and braced, while we are still inhaling and exhaling. It takes practice and core training, but eventually it can be mastered.
When should I “engage my core”?
We should always be engaging our core during exercises and even in everyday life, like when lifting groceries and heavy packages. But the intensity of this engagement does vary during different parts of the exercise. We engage our core mostly during the concentric part of an exercise, or when a muscle shortens in length. For example, the concentric part of a squat is when we lower our legs as if we are about to sit down. This is when it is most important to brace and tighten our muscles so that we have stability and control during the movement. If we do not brace our core, we are at risk of not performing the exercise correctly or to the best of our ability. We can also be at risk for injury because we put pressure on our body that it cannot handle. This is why it is important to start slow and build a strong foundation.
Building a solid core
If I could go back in time, I would definitely prioritize building a strong core first. I am super grateful to have received a certification in personal training because now I am able to help others get off to a strong start on their fitness journey with the knowledge that I have. In the past, I was so excited to start working out that I would just do what I saw influencers doing online. I knew nothing about mind to muscle connection or embracing my core. I just thought I could mimic what I saw. I also did not listen to my body. There is a difference between something being challenging and something being forced. Don’t force yourself to complete an exercise you are not ready for. Don’t skip steps. Start small and work your way up. Here are some great exercises that will help you to build a strong core. I recommend completing 2-3 sets of each exercise at the end of your workouts until you can complete more and see improvements in your core stability and strength. Then you can add weights, reps and sets once you become more advanced.
Planking
Plank dips
Side planks
Dead hangs
Glute bridge
Push ups
Kettlebell swings
Deadlifts
These are simple exercises you can try without weights. Remember to perform these exercises slow and controlled if you are working on core stability. Take the time to build a strong core, even if it feels tedious at times. Your body will thank you!