How Can You Actually “engage” Your Core?
When we lift weights, do yoga, or perform any other exercise, instructors often remind us to “engage your core.” But what does that really mean? It turns out there are two different ways to do this , and they produce opposite results, so it’s important to know which one to work on to achieve your fitness goals. Here are the two methods, why they differ, and how to figure out which one to use.
Method 1: Draw your navel toward your spine.
This exercise is likely familiar to anyone who’s ever done Pilates or physical therapy. You’re instructed to draw your belly button toward your spine, or imagine “pulling” or “sucking” your abdominal muscles in. While doing this, you continue to breathe; you’re not sucking your stomach in, but rather, tensing your abdominal muscles. (If you look in the mirror, you’ll notice that your waist appears smaller when you do this. Sometimes people also do this to pose for photos or to create a slimmer appearance during a dance performance.)
The reason this is a common practice in many physical therapy, yoga, and Pilates classes is because it activates the transverse abdominis , one of the lesser-known abdominal muscles. A 1999 study found that people with low back pain were less likely to contract this muscle during movement, so physical therapists began instructing people to contract this muscle to protect their backs from strain.
Unfortunately, it turns out this movement actually does little to protect your back , but the advice remains popular. If you perform yoga or Pilates exercises this way, you’re not alone, and many physical therapists still prefer this approach. But there’s another way to engage your core muscles, more popular in activities like weightlifting.
Method 2: Tense your muscles before lifting anything heavy.
Now let’s talk about what to do if you’re lifting heavy weights or preparing for any strength-training exercise. First, you need to tense your muscles. (Tensing your muscles can also be a good alternative to pulling in your stomach during physical therapy, but I’m not your physical therapist, so discuss this with them.)
As you prepare to rise, you’ll act as if you’re expecting a punch to your stomach. If this isn’t an instinctive movement, imagine you’re lying relaxed on your bed and notice your cat or toddler is about to jump on your stomach. Try it now: you’ll likely hold your breath, tighten your abdominal muscles, and feel the muscles around your waist tighten. Instead of sucking your stomach in, you might feel like you’re pulling your ribcage down toward your pelvis. This activates the transverse abdominis along with all the others. (If you feel a straining sensation when you have a bowel movement, you’re on the right track.)
This is what powerlifters and other weightlifters mean when they talk about preparing for a weightlifting session. If you wear a belt , preparing for a weightlifting session will press your abdominal muscles against your belt (not just from the front, but from all sides).
This process transforms your core into a strong, stable, compressed column that can support heavy weight (as in a squat) or maintain stability when force is applied in the other direction (as in a deadlift, where your core is the link between your back, your leg muscles, which apply force, and your arms, which support the barbell in your hands).
Holding your breath and controlling it with the Valsalva maneuver is usually part of this process. In some cases—for example, if you’re pregnant or have certain medical conditions—your doctor may advise you not to hold your breath under pressure. You can still try to maintain balance; simply exhale slowly as you rise, rather than holding your breath. (If you have health conditions, talk to your doctor about whether this technique is right for you.)
When attempting a heavy exercise in the gym, remember the difference between these two ways of engaging your core muscles and avoid trying to suck in your stomach or draw your navel toward your spine, as this will have the opposite effect. Save this movement for Pilates; when you’re under the barbell, be sure to engage your muscles.