You’re here because you’ve been told a dozen times to “brace your core” but you somehow never seem to do it right. Should you suck in your stomach? Should you hold your breath? Is it even possible to brace your core properly when you can’t see it? Here’s the answer: The key to bracing your core correctly is an isometric contraction. This means that you contract your muscles without actually moving them. The best way to do this is to exhale all of your air and then try to push your stomach out while keeping everything else still. You should feel your abdominal muscles contract. Hold this contraction for 10-20 seconds. Read on for insights into how to properly brace your core and avoid common mistakes.
Bracing is the act of consciously contracting your abdominal muscles in order to create stability around your spine. When done correctly, bracing will provide support for your spine and help prevent injury (2).
How to brace your core:
Yes it does. Bracing strengthens your core muscles, including your:
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There are many benefits to bracing your core, including:
Your core muscles act as a natural “corset” for your spine (1). When they are strong and able to contract quickly, they can help prevent injuries to your spine and other joints.
Bracing your core helps retrain your muscles to maintain good posture (4). This can help prevent pain in the neck, shoulders, and lower back.
A strong core allows you to maintain good balance and stability (4), whether you’re walking, running, or lifting weights.
Bracing your core can help you run faster, jump higher, and lift heavier weights (2). This is because a strong core provides a stable foundation for your body to work from.
When your core is strong and stable, it takes less effort for your body to maintain balance. This frees up your brain power to focus on other things.
A strong and stable core can help you move more efficiently (4), which means that you’ll have more energy for other activities.
The transverse abdominis muscle wraps around your stomach and helps compress the contents of your gut. This can help improve digestion and prevent bloating.
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Strengthening your core muscles can help reduce or eliminate lower back pain. This is because a strong core helps support your spine and take pressure off of your back muscles (3).
The diaphragm is a muscle that sits under your lungs and helps you breathe. A strong core can help improve the function of your diaphragm and increase your lung capacity.
A strong core is essential for transferring power from your lower body to your upper body (4). This is because the muscles of your core act as a link between your lower and upper body.
A strong and stable core can help you move more efficiently, which can lead to increased flexibility.
A strong core can help improve your posture and alignment (3), which can lead to better balance between the left and right side of your body.
Walking, standing, and sitting upright with good posture can make you look and feel more confident.
A strong and stable core can help reduce the stress on your joints (3), which can lead to improved joint health.
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That’s not all; we have compiled a list of other ways to help you brace your core correctly. These exercises strengthen your core and make you better able to brace when lifting weights:
This is a great way to get into the habit of bracing your core without even thinking about it:
This is another great core exercise that will help you develop the habit of bracing your core.To do this:
The Pall of press is a great exercise for developing core stability and strength:
The farmer’s walk is a great exercise for developing core stability and strength:
The plank is a great exercise for developing core stability and strength:
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When bracing your core, there are a few common mistakes that you should avoid:
When bracing your core, it is important to initiate the movement from your lower back and not your neck. This will help to ensure that you are using your abdominal muscles and not your neck muscles.
When bracing your core, it is important to tuck your chin so that you are looking down at the floor. This will help to ensure that you are using your abdominal muscles and not your neck muscles.
When bracing your core, it is important to breathe. This will help to ensure that you are using your abdominal muscles and not your neck muscles.
When bracing your core, it is important to keep your ribs down so that you are using your abdominal muscles and not your neck or back muscles.
When bracing your core, it is important to avoid abdominal hollowing. This is when you suck your stomach in so that your back is arched. This puts unnecessary stress on your spine and can lead to injury.
Bracing your core correctly is a great way to protect your spine and ensure that you are using your abdominal muscles properly. By avoiding common mistakes and following the tips above, you can ensure that you are bracing your core correctly.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!