In response, you might suck in your belly or hold your breath and carry on with your workout.
But that’s not what it means to activate your core nor is doing so that simple.
“Ideally, you’re engaging your core throughout all different workouts and exercises throughout your day.
Photo: shutterstock
Reminder: Your core isn’t just yourabdominal muscles.
Your back muscles also help control movement to protect your spine.
Improves Functional Strength
Engaging your core can help keep you safe outside of the gym, too.
How to Engage Your Core
So, how do you effectively contract these essential muscles?
A few visuals can help you learn how to engage your core.
One common cue is to brace as if someone is about to punch your gut, says Razavi.
you’re able to also imagine pulling your navel up and in toward your spine.
“It will feel like this tightening of a belt,” says Razavi.
“Engaging your core is a mind-muscle connection that takes practice,” explains Razavi.
That’s why she recommends performing a few core activation exercisesbeforeheading into your workouts.
Table-Top Core Contraction
A.Start in a table-top position with hands directly under shoulders, knees under hips.
B.On an exhale, pull navel up and in toward spine to engage core.
C. Inhale, then slowly release core to return to the starting position.
Place arms at sides, palms down.
Tuck tailbone and tilt pelvic floor muscles so lower back imprints into the floor to engage core muscles.
Inhale and lower hips down to the floor to return to the starting position.
Place arms at sides, palms down.
Tuck tailbone and tilt pelvic floor muscles so lower back imprints into the floor to engage core muscles.
B.Keeping core engaged, exhale and slowly lower both thighs until feet tap the floor.
Inhale, then slowly raise thighs to return to the starting position.
Raise arms toward the ceiling in line with shoulders.
Tuck tailbone and tilt pelvic floor muscles so lower back imprints into the floor to engage core muscles.
B.Keeping core engaged, exhale and slowly lower right leg and left arm toward the floor until fully extended.
C.Inhale, then slowly raise leg and arm to return to the starting position.
Continue, alternating sides.
B.On an exhale, pull navel up and in toward spine to engage core.
Press through hands and lift knees two to three inches off the floor, keeping back flat.
