One of the training ‘mantras’ that clients will most frequently hear from me (and any other personal trainer) is “Engage your core”!  So I thought it might be useful if I devoted a few lines to this phrase and its meaning.

First of all, there are other phrases used by trainers and instructors that mean the same thing. For example, “engage your abs”; “brace your tummy”; or even “pull your belly button in towards your spine”.

The idea of all of these instructions is the same: they are meant to get you to tense and engage the muscles in your abdomen and back to place them in their strongest position possible to support the body and withstand the exercise, as well as improve posture and reduce back problems. Actually muscles in your hips and glutes also play a part, but not as prominently.

A correctly executed core engagement protects your spine and keeps it firm and stable.

However, many people don’t really know how to “engage core” properly and as a result can cause damage to their backs. Some simply “suck in” their stomachs and think that this is all that is needed, or (even worse) end up ‘pushing’ the stomach out, risking umbilical hernias, abdominal separation (post-natal exercise anyone?) and doing NOTHING for your core strength.

The most popular adage regarding the best way to engage your core is to imagine that someone is going to punch you in the stomach and that, to resist the impact, you tense your stomach muscles by drawing them in towards your spine and brace your body for the blow.

Of course, you need to keep breathing as normally as possible because holding your breath is never a good idea when exercising (unless you’re swimming!).

I should also mention that you can practise engaging your core during the day without having to be in the gym. It’s the sort of habit you can easily develop while walking, standing still or sitting – even lying down! And it also does wonders for your posture.

If you are unsure how to engage your core, find you have been experiencing back pain or stiffness, or simply want to find out different ways to exercise the core muscles (CRUNCHES ARE NOT THE ONLY WAY!!!), get in touch!