Is it just pulling in your stomach? Do you need a basic level of fitness before it is possible to engage your core? If so how is it possible to exercise this area without being fit already?
In: 5
Engaging your core just means telling those muscles to “turn on” just enough to provide a little extra stability, so you’re ready for action and not all floppy in the middle.
If you’re not used to exercise or good posture, you might think – for example – doing a squat just means using your legs. But really you need to use the muscles in your stomach and back, along with your legs. Some people will naturally do this, but most of us need to be reminded to “zip up our tummy” or “tuck in our pelvis” to get proper alignment, which helps with many kinds of weight-bearing.
When you “engage your core” you are slightly tensing the muscles in your stomach and back, to make your whole midsection a bit stiffer. This has three main benefits:
1) it minimizes any floppiness/wobbling you might otherwise do, and helps you keep your balance when doing the exercise. Eg if you’re holding a weight in one hand, and don’t engage your core, you’ll naturally be pulled sideways. Engaging your core in this context means “hold your midsection steady to resist the force on one side”
2) it helps protect your spine. In our squat example, you tense your core to help keep your chest upright rather than folding under the weight. In other exercises, engaging your core muscles may help keep your vertebrae aligned left to right, or help keep your back and neck nice and long to avoid compression. Basically, you’re using your muscles to keep your spine aligned instead of letting it collapse in response to gravity or weights.
3) it makes you generally ready for action, so you can respond to anything and help keep yourself safe. A little bit like the suspension in a car: the springs are slightly loaded so they don’t bounce too much, but there’s a little give. Some old ankle injury making your squat slightly lopsided? Uneven surface making your stance a little weird? Engaging your core will help you respond to that and compensate, without being pulled off balance.
The goal isn’t to “hnrrrrrffff” and make your muscles super tense. It’s just to be aware of holding the middle part of your body nice and strong, to help the rest of you work more safely and efficiently.
Latest Answers