Guide to Engaging your Core

The phrase "engage your core" is often thrown around in the gym, but what does it really mean? Why is it so important, and how do you know you're doing it correctly? In this blog, we'll break down the concept of core engagement and provide practical tips to help you activate your core during any workout, enhancing your performance and reducing the risk of injury.

So, What does it Actually Mean to Engage your Core?

Your core is more than just your abs. It includes a group of muscles that wrap around your midsection, including the rectus abdominis, transverse abdominis, obliques, and the muscles of your lower back and pelvis. Engaging your core means activating these muscles or in other words “turning them on” to stabilise your spine and pelvis. This stability is crucial for maintaining balance, protecting your lower back, and transferring force efficiently during movement.

Does Engaging your Core Really Matter?

Absolutely! A strong, engaged core helps maintain proper alignment of the spine which improves posture and reduces the risk of back pain. Whether you're lifting weights, running, or practising yoga, a stable core increases better performance and power. By engaging your core, you protect your spine and lower back, lowering the risk of injury and improving balance during your workouts.

How to Engage your Core Correctly 

Engaging your core is about finding the right balance of tension without holding your breath or excessively tightening your muscles. There's a common misconception that sucking in your tummy and squeezing it tightly is the same as engaging your core. While it might feel like you're doing something, this approach doesn't properly activate the core muscles and can even lead to long term issues. 

We recommend that you always start by finding a neutral spine position. This means your back is neither overly arched nor overly rounded. A tip to remembering this is to imagine a straight line running from your head through to your tailbone. 

Take a deep breath in, letting your belly expand—yes, expand outward, not pull inward. As you exhale gently draw your navel towards your spine, engaging the muscles around your midsection. This should feel firm with no discomfort. 

Maintain this tension in your core throughout the movement while continuing to breathe naturally. 

Core Engagement used in Different Types of Workouts 

Now that you understand the basics, let's explore how to engage your core during various types of training: 

Strength Training

Whether you're doing squats, deadlifts or shoulder press, core engagement is key to maintaining stability and power. Before lifting, take a deep breath, engage your core, and maintain this tension as you perform the movement. This will help protect your lower back and ensure proper form. 

Running

This may be news to some but core engagement is crucial for efficient running. A strong core helps you maintain an upright posture and reduces unnecessary movement, allowing for better energy transfer. Focus on engaging your core with each stride by slightly tightening your abs without restricting your breath.

Yoga and Pilates

In practices like Yoga and Pilates, engaging your core is crucial. For example, in poses like a plank or downward dog, picture your navel drawing toward your spine and your ribs coming together. This helps stabilise your body and supports deep, controlled movements.

HIIT (High-Intensity Interval Training)

During fast-paced, dynamic workouts like HIIT, it's easy to lose form. Engaging your core helps you stay grounded and move with control. Focus on keeping your core engaged, especially during exercises like burpees, mountain climbers, and jump squats.

Everyday Life

Engaging your core isn't just for workouts, it's useful in everyday life too. Whether you're lifting groceries, bending down to pick something up, or sitting at your desk, maintaining core engagement can improve posture and prevent strain on your lower back.

Here are some Common Mistakes to Avoid

1. Overarching or Rounding the Lower Back: Ensure your spine stays neutral, avoiding excessive arching or rounding.
2. Holding Your Breath: Core engagement should not involve breath-holding for the entire duration. Continue to breathe naturally and take quick deep breaths between reps. 
3. Over-Tightening: Engaging your core should feel like a firm, supportive tension, not a stiff contraction that restricts movement
4. Neglecting Other Core Muscles: Remember, your core is more than just your abs. Engage your obliques, lower back, and pelvic floor as well.

To Conclude

Mastering core engagement is essential for maximising your performance and minimising the risk of injury. By understanding how to properly activate your core, you can enhance your performance in any type of workout and support your overall fitness journey. Remember, practice makes perfect. The more you focus on engaging your core, the more natural it will become, leading to a stronger, more stable, and resilient body.

So next time you hit the gym, go for a run, or roll out your yoga mat, remember to engage your core—you'll notice the difference!