How to Engage the Core

April 28, 2017

How to Engage the Core

You’ve probably heard us say “core tight” in classes or sessions but what does that really mean?

First things we have to discuss…the muscles of the core consist of more than just the highly desired 6-pack, the rectus abdominis. While everyone wants a six pack or would love having one, it doesn't do much for stability since its primary role is to curl the trunk. Contracting the spinal stabilizers, particularly the transversus abdominis (the deepest abdominal muscle) is the key to core engagement.

How to Engage Your Core

To learn how to properly contract your core muscles try this exercise:

Lie on the floor and place your fingertips one inch above your hip bones and one inch in towards your navel. Continue to breathe normally as you draw your navel in towards your spine and up towards your ribcage and then slightly bear down, imagine lowering the navel towards the floor. You should feel your abdomen tighten. Keep the abs contracted about 30% throughout.

Another way to think of engaging your core is to imagine you're bracing yourself for a punch in the stomach. Bracing during exercise can be important for reducing nagging lower back pain that can feel worse than a single punch.

Lastly, here’s another great example of an exercise for engaging your core by Mike Robertson, owner of IFAST, and someone’s whose training programs are a foundation and staple at IPT.