{"id":43853,"date":"2022-06-17T01:27:40","date_gmt":"2022-06-17T01:27:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43853"},"modified":"2025-09-23T00:32:03","modified_gmt":"2025-09-23T00:32:03","slug":"how-to-brace-your-core","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/","title":{"rendered":"How To Brace Your Core And Why"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#What_Does_Bracing_Your_Core_Mean\" >What Does Bracing Your Core Mean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#Does_Bracing_Work_Your_Core\" >Does Bracing Work Your Core?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#What_Are_the_Benefits_of_Bracing_Your_Core\" >What Are the Benefits of Bracing Your Core?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#1_Reduced_Risk_of_Injury\" >1. Reduced Risk of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#2_Improved_Posture\" >2. Improved Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#3_Better_Balance_and_Stability\" >3. Better Balance and Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#4_Improved_Athletic_Performance\" >4. Improved Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#5_Greater_Mental_Focus\" >5. Greater Mental Focus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#6_Increased_Energy_Levels\" >6. Increased Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#7_Better_Digestion\" >7. Better Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#8_Reduced_Back_Pain\" >8. Reduced Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#9_Improved_Breathing\" >9. Improved Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#10_Greater_Strength_and_Power_Transfer_from_the_Lower_Body_to_the_Upper_Body\" >10. Greater Strength and Power Transfer from the Lower Body to the Upper Body\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#11_Increased_Flexibility\" >11. Increased Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#12_Better_Balance_Between_the_Left_and_Right_Sides_of_the_Body\" >12. Better Balance Between the Left and Right Sides of the Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#13_More_Confidence\" >13. More Confidence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#14_Improved_Joint_Health\" >14. Improved Joint Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#Amazing_Abdominal_Bracing_Exercises\" >Amazing Abdominal Bracing Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#1_Pelvic_Tilt\" >1. Pelvic Tilt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#2_Kneeling_Anti-Extension\" >2. Kneeling Anti-Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#3_Pall_of_Press\" >3. Pall of Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#4_Farmers_Walk\" >4. Farmer&#8217;s Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#5_Plank\" >5. Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#Common_Bracing_Mistakes_to_Avoid\" >Common Bracing Mistakes to Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#1_Initiating_the_Brace_from_the_Neck\" >1. Initiating the Brace from the Neck<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#2_Not_Tucking_Your_Chin\" >2. Not Tucking Your Chin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#3_Not_Breathing\" >3. Not Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#4_Flaring_Your_Ribs\" >4. Flaring Your Ribs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#5_Abdominal_hollowing\" >5. Abdominal hollowing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#How_do_you_engage_your_core_correctly\" >How do you engage your core correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#What_is_the_fastest_way_to_strengthen_your_core\" >What is the fastest way to strengthen your core?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#How_many_days_does_it_take_to_strengthen_your_core\" >How many days does it take to strengthen your core?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#What_is_the_very_best_core_exercise\" >What is the very best core exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;re here because you&#8217;ve been told a dozen times to &#8220;brace your core&#8221;, 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&#8217;t see it?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s the answer: The key to bracing your core correctly is an isometric contraction. This means you contract your muscles without the muscles actually lengthening. Conversely, an isotonic contraction is where there is an eccentric (muscle lengthening) and concentric phase (muscle shortening). For an isotonic contraction, think of a bicep curl. As you bring the weight up, the bicep muscle will shorten (concentric) and as you lower the weight back down (eccentric), the bicep muscle will lengthen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to do an isometric contraction of your stomach is to breathe in through your chest and breathe out through your stomach. As you breathe out through your stomach, you\u2019ll tighten your abdominal muscles and suck your belly button toward your back. You should feel your abdominal muscles contract. Hold this contraction for 10-20 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on for insights into how to properly brace your core and avoid common mistakes.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Bracing_Your_Core_Mean\"><\/span><b>What Does Bracing Your Core Mean?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bracing is the act of consciously contracting your abdominal muscles to create stability around your spine. When done correctly, bracing can provide support for your spine and help prevent injury <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/369214074_Spine_Bracing_When_to_Utilize-A_Narrative_Review\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> It\u2019s something that you can practice and improve with repetition. The ultimate goal of this practice is to sub-consciously create intra-abdominal pressure with these movements.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to brace your core:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in through your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you breathe out through your stomach, engage your abdominal muscles by tightening them as if about to be punched in the stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this contraction for 5-10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax and repeat.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Bracing_Work_Your_Core\"><\/span><b>Does Bracing Work Your Core?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it does. Bracing can strengthen your core muscles, including your <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3772590\/\"><span style=\"font-weight: 400;\">(2):<\/span><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> This is the &#8220;six-pack&#8221; muscle that runs down the front of your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>External obliques<\/b><span style=\"font-weight: 400;\">: These are the muscles on the sides of your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Internal obliques: <\/b><span style=\"font-weight: 400;\">These are the muscles under your rectus abdominis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis:<\/b><span style=\"font-weight: 400;\"> This is the deepest layer of abdominal muscle and wraps around your sides and back.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Bracing_Your_Core\"><\/span><b>What Are the Benefits of Bracing Your Core?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to bracing your core, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Reduced_Risk_of_Injury\"><\/span><b>1. Reduced Risk of Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core muscles act as a natural &#8220;corset&#8221; for your spine <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">(3).<\/span><\/a><span style=\"font-weight: 400;\"> When they\u2019re strong and can contract quickly, they can help prevent injuries to your spine and other joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Improved_Posture\"><\/span><b>2. Improved Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bracing your core helps retrain your muscles to maintain good posture <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">. This can help prevent neck, shoulder, and lower-back pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Better_Balance_and_Stability\"><\/span><b>3. Better Balance and Stability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong core allows you to maintain good balance and stability, whether <\/span><a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\"><span style=\"font-weight: 400;\">walking<\/span><\/a><span style=\"font-weight: 400;\">, running, or <\/span><a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\"><span style=\"font-weight: 400;\">lifting weights<\/span><\/a> <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/interface-banner.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improved_Athletic_Performance\"><\/span><b>4. Improved Athletic Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bracing your core can help you run faster, jump higher, and lift heavier weights <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/304814827_Effect_of_abdominal_bracing_training_on_strength_and_power_of_trunk_and_lower_limb_muscles\"><span style=\"font-weight: 400;\">(4).<\/span><\/a><span style=\"font-weight: 400;\"> A strong core provides a stable foundation for your body to work from.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Greater_Mental_Focus\"><\/span><b>5. Greater Mental Focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Increased_Energy_Levels\"><\/span><b>6. Increased Energy Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong and stable core can help you move more efficiently, which gives you more energy for other activities <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Better_Digestion\"><\/span><b>7. Better Digestion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The transverse abdominis muscle wraps around your stomach and helps compress the contents of your gut. This can help improve digestion and prevent bloating <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/the-stomach-vacuum-exercise\"><span style=\"font-weight: 400;\">(5).<\/span><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Reduced_Back_Pain\"><\/span><b>8. Reduced Back Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 your back muscles <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\"><span style=\"font-weight: 400;\">(6).<\/span><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Improved_Breathing\"><\/span><b>9. Improved Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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. This is the muscle that works when you\u2019re attempting to brace your core. When you inhale, your diaphragm expands and when you exhale, it contracts. As the diaphragm contracts, you can focus on tightening your stomach, which helps make the mind-muscle connection with bracing the core.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_brace_your_core\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Olesia-exercise-collage.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Greater_Strength_and_Power_Transfer_from_the_Lower_Body_to_the_Upper_Body\"><\/span><b>10. Greater Strength and Power Transfer from the Lower Body to the Upper Body\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong core is essential for transferring power from your lower body to your upper body <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10588579\/\"><span style=\"font-weight: 400;\">(8).<\/span><\/a><span style=\"font-weight: 400;\"> This is because your core muscles act as a link between your lower and upper body.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Increased_Flexibility\"><\/span><b>11. Increased Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong and stable core can help you move more efficiently, which leads to increased flexibility.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Better_Balance_Between_the_Left_and_Right_Sides_of_the_Body\"><\/span><b>12. Better Balance Between the Left and Right Sides of the Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong core can help improve your posture and alignment <\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">, leading to better balance between your body&#8217;s left and right sides.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_More_Confidence\"><\/span><b>13. More Confidence<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking, standing, and sitting upright with good posture can make you look and feel more confident.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"14_Improved_Joint_Health\"><\/span><b>14. Improved Joint Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong and stable core can help reduce the stress on your joints <\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">(7),<\/span><\/a><span style=\"font-weight: 400;\"> which will improve your joint health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To keep your core strong and stable, it must work together quickly, using different body parts. Your core muscles can be divided into two groups: those that keep things stable and those that help you move. Your brain and nerves play a significant role in ensuring these muscles work together smoothly to keep you balanced and steady, particularly when you\u2019re moving around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All the perks discussed so far demonstrate that bracing your core can benefit anyone who does it with consistency and correct form. Instead of worrying about how long it could take to get in shape, you should focus on the larger goals: better mental health, improved energy levels, and the confidence to face physical <\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\"><span style=\"font-weight: 400;\">challenges<\/span><\/a><span style=\"font-weight: 400;\"> head-on!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-7.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Amazing_Abdominal_Bracing_Exercises\"><\/span><b>Amazing Abdominal Bracing Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve compiled a list of other ways to help you brace your core correctly. These exercises can strengthen your core and make you better able to brace when lifting weights:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Pelvic_Tilt\"><\/span><b>1. Pelvic Tilt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great way to get into the habit of bracing your core without even thinking about it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The pelvic tilt involves simply tucking your tailbone under so your lower back is flat against the floor or ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To do this, lie on your back with your knees bent and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flatten your lower back against the floor by tilting the lower portion of your pelvis upward and tucking your tailbone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you breathe out, you should feel your abdominals engage. This can also help pin your lower back to the floor even more.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 seconds and repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Kneeling_Anti-Extension\"><\/span><b>2. Kneeling Anti-Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is another great core exercise that will help you develop the habit of bracing your core. To do this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on all fours with your hands under your shoulders and your knees under your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your chin and look down at the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to extend your back from here by arching it away from the floor. You should feel your abdominals engage to resist this movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 seconds and repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Pall_of_Press\"><\/span><b>3. Pall of Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great exercise for developing core stability and strength:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To do this exercise, stand with your feet shoulder-width apart and hold a band or towel in front of your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and press the band or towel straight out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 seconds and then return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Farmers_Walk\"><\/span><b>4. Farmer&#8217;s Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The farmer&#8217;s walk is a great exercise for developing core stability and strength:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head and chest up, making sure not to slouch your shoulders forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and walk forward. Hold this position for 5-10 seconds before returning to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Plank\"><\/span><b>5. Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most asked questions by fitness enthusiasts is whether planks are good for abs. It should be noted that the plank is an excellent exercise for developing core stability and strength:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To do this exercise, lie on your stomach with your elbows and forearms on the floor and your hands clasped.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in through your chest and out through your stomach to brace your core\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise yourself so your body is straight from your head to your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Every breath in will tighten your core even more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 15-30 seconds and then return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 4\u00a0 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-3.png\" \/><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lying-abdominal-stretch\/\"><i>The Lying Abdominal Stretch: 15 Abs, Core, and Supporting Muscle Stretches<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Bracing_Mistakes_to_Avoid\"><\/span><b>Common Bracing Mistakes to Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When bracing your core, there are some common mistakes you should avoid:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Initiating_the_Brace_from_the_Neck\"><\/span><b>1. Initiating the Brace from the Neck<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Initiating the movement from your lower back and not your neck is important. This will ensure that you\u2019re using your abdominal muscles, not your neck muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Not_Tucking_Your_Chin\"><\/span><b>2. Not Tucking Your Chin<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to tuck your chin to look down at the floor. This will help ensure you\u2019re using your abdominal muscles, not your neck muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Not_Breathing\"><\/span><b>3. Not Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to breathe in through your chest and out through your stomach. These exhales will allow your core to tighten even further, helping to ensure that you\u2019re using your abdominal muscles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Flaring_Your_Ribs\"><\/span><b>4. Flaring Your Ribs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to keep your ribs down so that you use your abdominal muscles, not your neck or back muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Abdominal_hollowing\"><\/span><b>5. Abdominal hollowing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to avoid abdominal hollowing. This is when you suck in your stomach excessively so your back is arched. This places unnecessary stress on your spine and can lead to injury.\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_brace_your_core\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/mini-pilates-reformer?srsltid=AfmBOoorGu8FR1-637E7dDaBzB19DMJRS3j4WqfDL00njZ6acq0OZN8f\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/minireformer2-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_engage_your_core_correctly\"><\/span><strong>How do you engage your core correctly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To use your core muscles correctly, gently pull your belly button toward your back while exhaling through your stomach. It\u2019s like getting ready for a little punch in the stomach. You should feel some tension in your middle, but not so much that it&#8217;s difficult to breathe. This helps keep your back and hips steady when you move.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_fastest_way_to_strengthen_your_core\"><\/span><strong>What is the fastest way to strengthen your core?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When you\u2019re lifting in the gym or just working out in general, your core will be used throughout any movement. You can specifically target your core using exercises such as planks, bicycle crunch, v-sit pose, and bridge pose. You should talk to a registered fitness expert to seek guidance on properly performing these exercises and to help program a <\/span><a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\"><span style=\"font-weight: 400;\">workout plan<\/span><\/a><span style=\"font-weight: 400;\"> for you.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_does_it_take_to_strengthen_your_core\"><\/span><strong>How many days does it take to strengthen your core?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To get a strong core, you should aim to do <\/span><a href=\"https:\/\/betterme.world\/articles\/https-betterme-world-articles-core-exercises-for-seniors-your-exercise-days-arent-behind-you\/\"><span style=\"font-weight: 400;\">core exercises <\/span><\/a><span style=\"font-weight: 400;\">2 to 4 times a week for 4 to 8 weeks. Popular choices for core exercises include different types of planks, crunches, and trunk twists. Remember that weightlifting will work your core throughout every movement, so even if you\u2019re not specifically targeting your core with an exercise, it will still work to keep your body stable.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_very_best_core_exercise\"><\/span><strong>What is the very best core exercise? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There isn\u2019t a single \u201cbest\u201d exercise for the core. Some exercises that have proven useful include front planks, flutter kicks, Russian twists, dead bugs, and vertical leg crunches. You can choose the exercise according to your flexibility and fitness level. The best exercise is the one that you can do consistently and with proper form.\u00a0<\/span><\/p>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s important to learn how to brace your core the correct way. This will help protect your back and strengthen your tummy muscles, making you feel more strengthened and more stable overall. If you avoid common mistakes and practice the techniques you\u2019ve learned, you\u2019ll get better at core bracing over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strong core is a base for moving safely and well, whether working out, doing <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-yoga-burn-in-30-minutes\/\"><span style=\"font-weight: 400;\">yoga<\/span><\/a><span style=\"font-weight: 400;\">, or just performing everyday activities. If you practice and pay attention to your core muscles, bracing them will become easy and natural. This could help you stand taller, reduce your likelihood of injury, and potentially improve at sports. Take the time to learn and use these tips, and you&#8217;ll get the most out of your core strength.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;re here because you&#8217;ve been told a dozen times to &#8220;brace your core&#8221;, 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&#8217;t see it? Here&#8217;s the answer: The key to bracing your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[45],"class_list":["post-43853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Brace Your Core And Why - BetterMe<\/title>\n<meta name=\"description\" content=\"Learning \u2605 HOW TO BRACE YOUR CORE \u27a4 correctly can help protect your spine and ensure that you use your abdominal muscles properly. This article provides tips on how to do this correctly.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Brace Your Core And Why\" \/>\n<meta property=\"og:description\" content=\"Learning \u2605 HOW TO BRACE YOUR CORE \u27a4 correctly can help protect your spine and ensure that you use your abdominal muscles properly. This article provides tips on how to do this correctly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-23T00:32:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/cover-How-To-Brace-Your-Core-And-Why.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/924ffd0a8cd0e9fd89904c0bbcf86b1a\"},\"headline\":\"How To Brace Your Core And Why\",\"dateModified\":\"2025-09-23T00:32:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\"},\"wordCount\":1916,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/cover-How-To-Brace-Your-Core-And-Why.png\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's the answer: The key to bracing your core correctly is an isometric contraction. This means you contract your muscles without the muscles actually lengthening. Conversely, an isotonic contraction is where there is an eccentric (muscle lengthening) and concentric phase (muscle shortening). For an isotonic contraction, think of a bicep curl. As you bring the weight up, the bicep muscle will shorten (concentric) and as you lower the weight back down (eccentric), the bicep muscle will lengthen.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The best way to do an isometric contraction of your stomach is to breathe in through your chest and breathe out through your stomach. As you breathe out through your stomach, you\u2019ll tighten your abdominal muscles and suck your belly button toward your back. You should feel your abdominal muscles contract. Hold this contraction for 10-20 seconds.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on for insights into how to properly brace your core and avoid common mistakes.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Does Bracing Your Core Mean?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Bracing is the act of consciously contracting your abdominal muscles to create stability around your spine. When done correctly, bracing can provide support for your spine and help prevent injury <\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/369214074_Spine_Bracing_When_to_Utilize-A_Narrative_Review\\\"><span style=\\\"font-weight: 400;\\\">(1).<\/span><\/a><span style=\\\"font-weight: 400;\\\"> It\u2019s something that you can practice and improve with repetition. The ultimate goal of this practice i ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\",\"name\":\"How To Brace Your Core And Why - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/cover-How-To-Brace-Your-Core-And-Why.png\",\"dateModified\":\"2025-09-23T00:32:03+00:00\",\"description\":\"Learning \u2605 HOW TO BRACE YOUR CORE \u27a4 correctly can help protect your spine and ensure that you use your abdominal muscles properly. 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This article provides tips on how to do this correctly.","og_url":"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-23T00:32:03+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/cover-How-To-Brace-Your-Core-And-Why.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/924ffd0a8cd0e9fd89904c0bbcf86b1a"},"headline":"How To Brace Your Core And Why","dateModified":"2025-09-23T00:32:03+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/"},"wordCount":1916,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/cover-How-To-Brace-Your-Core-And-Why.png","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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?<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's the answer: The key to bracing your core correctly is an isometric contraction. This means you contract your muscles without the muscles actually lengthening. Conversely, an isotonic contraction is where there is an eccentric (muscle lengthening) and concentric phase (muscle shortening). For an isotonic contraction, think of a bicep curl. As you bring the weight up, the bicep muscle will shorten (concentric) and as you lower the weight back down (eccentric), the bicep muscle will lengthen.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The best way to do an isometric contraction of your stomach is to breathe in through your chest and breathe out through your stomach. As you breathe out through your stomach, you\u2019ll tighten your abdominal muscles and suck your belly button toward your back. You should feel your abdominal muscles contract. Hold this contraction for 10-20 seconds.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on for insights into how to properly brace your core and avoid common mistakes.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Does Bracing Your Core Mean?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Bracing is the act of consciously contracting your abdominal muscles to create stability around your spine. When done correctly, bracing can provide support for your spine and help prevent injury <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/369214074_Spine_Bracing_When_to_Utilize-A_Narrative_Review\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> It\u2019s something that you can practice and improve with repetition. 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