You’ve likely heard trainers remind you to engage your core during workouts with phrases like “brace your core,” “draw your belly button to your spine,” or “tighten your core!” Almost every exercise requires the activation, bracing, and engagement of your core muscles, beyond you typical core-focused exercises like planks and crunches. But why is this focus on core engagement so crucial, and what benefits does it provide? Let’s break it down.
Physical Benefits of Engaging Your Core
Engaging your core is essential for all types of physical activity—whether you’re lifting weights, practicing yoga, or simply going for a walk. Your core muscles, which include your abdominals, lower back, hips, and pelvis, create a solid foundation for movement and help protect your spine from injury.
Enhanced Balance and Stability
A strong core significantly boosts your posture and balance. As we age, our balance can decline, increasing the risk of falls. By engaging your core, you not only support your spine but also enhance your stability, reducing the chances of falls. This is particularly helpful for exercises that require coordination, like squats or lunges. By maintaining a strong core, you’ll ensure proper body alignment, preventing strain and improving your overall workout efficiency.
Posture Improvement and Daily Life Benefits
Moreover, engaging your core during workouts can positively influence your posture both in and out of the gym. A strong core supports your spine, promoting an upright position and reducing slouching. This translates to better posture in daily life, helping to reduce fatigue and discomfort.
Injury Prevention
A robust core is your best ally in supporting your spine and minimizing lower back pain—a common concern for runners and weightlifters alike. When you engage your core, the demands of each workout are evenly distributed across your muscles, helping to reduce the risk of overuse injuries and protect your joints.
Core Engagement in Strength Training
In strength training, having a strong core allows you to lift heavier weights with proper form. It maintains stability during complex movements, enabling you to push your limits safely. If you’ve ever felt lower back pain while exercising, activating your core muscles can help shift the workload away from your lower back, alleviating strain and discomfort.
So, the next time you do squats, lunges, or deadlifts—whether with barbells, dumbbells, kettlebells, or just your body weight—remember to brace your core! This simple practice will help you maintain proper form, enhance your mind-muscle connection, and effectively engage your glutes and legs while keeping your lower back safe.
Core Engagement in Running
Engaging your core while running is key to stabilizing your pelvis, which is fundamental for efficient movement and preventing unnecessary strain on your lower back and hips. Activating your core provides the support needed to keep your pelvis aligned, minimizing the risk of tilting forward or backward that can lead to discomfort or injury.
An engaged core also connects your upper and lower body, ensuring that the power from your legs is used effectively, preventing energy loss from a weak midsection. This energy transfer enhances your stride, making it more efficient and powerful.
How to Effectively Engage Your Core
Now when a trainer does say engage you core – many think that means sucking in their stomach but thats not the case! To effectively engage your core, focus on tightening your abdominal muscles as if you’re preparing for a gentle punch to the stomach. Also, you can think about it like tightening around your center body. This method engages not just the rectus abdominals but also the obliques and the transverse abdominals. Ready to incorporate engaging your core in you next workout? Download Aaptiv with a 7-day free trial and start one of the 10,000 on-demand classes!