How To Engage Your Core The Correct Way

The key to a strong and healthy body is a strong core. Unfortunately, many people do not know how to engage their core correctly. In this blog post, I will teach you the right way to engage your core so that you can start seeing results. Follow these simple steps, and you’ll be on your way to a healthier and stronger body!

 

What Are Your Core Muscles?

There are four main muscles in your core: the transverse abdominis, the rectus abdominis, the erector spinae, and the obliques. Together, these muscles work to stabilize your spine, protect your organs, and help you move your body.

The transverse abdominis is the deepest layer of abdominal muscle. It runs from your lower back to your pelvis, and wraps around your sides. This muscle helps to stabilize your spine and keeps your organs in place.

The rectus abdominis is the muscle that gives you a six-pack. It runs from your pelvis to your sternum, and is responsible for flexing your spine.

The erector spinae is a group of muscles that runs along your spine. These muscles help to keep your spine upright and support your body’s weight.

The obliques are the muscles that run along the sides of your abdomen. They help you twist and turn your torso, and also assist in stabilizing your spine.

How To Engage Your Core

When it comes to working out, engaging your core is essential for both stability and power. Your core muscles include your abs, obliques, lower back, and glutes. Strengthening these muscles not only helps with posture and prevents injuries, but can also give you a major boost in performance.

There are many different ways to engage your core. The most important thing is to focus on quality over quantity. A few well-executed exercises are better than a hundred that are half-heartedly done.

Here are some tips on how to engage your core properly:

1. Start by lying on your back with your knees bent and feet flat on the ground. Place your hands on your stomach, just below your belly button.

2. As you inhale, slowly lift your head and shoulders off the ground. This should be a slow and controlled movement.

3. Exhale as you return to the starting position.

4. Repeat this process 10-15 times.

Another great exercise for engaging your core is the plank. Start by lying on your stomach with your elbows bent and palms flat on the ground.

1. Raise yourself up so that you are balanced on your elbows and toes. Keep your back straight and your abs pulled in tight.

2. Hold this position for 30-60 seconds, then lower yourself back down to the starting position.

3. For an extra challenge, try lifting one leg off the ground while you are in the plank position.

The side plank is another great exercise for targeting your core muscles. Start by lying on your side with your legs straight and feet stacked on top of each other.

1. Prop yourself up on your elbow, then raise your hips so that your body forms a straight line from your head to your feet.

2. Hold this position for 30-60 seconds, then lower yourself back down to the starting position. Repeat on the other side.

 

How Do You Tell If Your Core Is Engaged?

There are a few things you can do to tell if your core is engaged.

First, try to engage your deep abdominal muscles by drawing your belly button in toward your spine. You should feel your muscles tighten and your lower back flatten against the floor.

Another way to tell if you’re engaging your core is to place your hand on your stomach just below your navel. As you exhale, try to push all the air out of your lungs and then suck your stomach in as far as possible. You should feel your abs contract under your hand.

Finally, try this simple test: Lie on your back on the floor with both knees bent and feet flat on the floor. Place one hand on top of the other and press them firmly into your stomach. As you exhale, slowly lift your head and shoulders off the floor and reach your arms forward. You should feel your abs contracting to keep your back from arching. If you don’t feel your abs working, try tucking your chin to your chest as you lift your head and shoulders. This will help engage your deep abdominal muscles.

 

Best Exercises For Stronger Core Muscles

There’s no question that having strong core muscles is important for overall health and fitness. A strong core can help improve your posture, balance, and stability, and can also prevent injuries.

So what are the best exercises for strengthening your core muscles? Here are a few of our favorites:

1. Planks: Planks are a great way to work all of the muscles in your core, including your rectus abdominis (the “six-pack” muscle), obliques, transverse abdominis, and lower back. To do a plank, simply get into a push-up position and hold yourself up with your forearms instead of your hands. Make sure to keep your body in a straight line from head to toe, and hold the position for 30-60 seconds.

2. Crunches: Crunches are a classic exercise for toning your abs. To do a crunch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground, using your abdominal muscles to curl up towards your hips. Return to the starting position and repeat for 10-15 repetitions.

3. Reverse crunches: Reverse crunches target the lower part of your rectus abdominis, making them a great exercise for toning those pesky “love handles.” To do a reverse crunch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your hips off the ground, using your lower abdominal muscles to curl your knees in towards your chest. Return to the starting position and repeat for 10-15 repetitions.

4. Russian twists: Russian twists are a great way to work your obliques, the muscles on the sides of your waist. To do a Russian twist, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and twist your torso to the right, then to the left. Return to the starting position and repeat for 10-15 repetitions.

5. Side bends: Side bends are another great exercise for toning your obliques. To do a side bend, stand up straight with your feet shoulder-width apart. Bend to the right at the waist, then to the left. Return to the starting position and repeat for 10-15 repetitions.

6. Pilates leg lifts: Leg lifts are a great way to work your lower abdominal muscles. To do a Pilates leg lift, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Use your lower abdominal muscles to curl your hips off the ground and then lift one leg straight up in the air, keeping it in line with your hip. Lower your leg back down to the starting position and repeat with the other leg. Do 10-15 repetitions with each leg.

7. Yoga boat pose: The boat pose is a great way to work your rectus abdominis and obliques. To do boat pose, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, keeping your legs straight. Use your abdominal muscles to lift your upper body off the ground and extend your arms out in front of you. Hold the position for 30-60 seconds and then release.

8. Pilates scissor kicks: Scissor kicks are a great way to work your lower abdominal muscles. To do scissor kicks, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Use your lower abdominal muscles to curl your hips off the ground and then kick one leg straight up in the air, keeping it in line with your hip. Lower your leg back down to the starting position and repeat with the other leg. Do 10-15 repetitions with each leg.

9. Pilates hundred: The Pilates hundred is a great way to work your rectus abdominis, obliques, and transverse abdominis. To do the Pilates hundred, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Use your abdominal muscles to curl your hips off the ground and then lift your legs straight up in the air, keeping them in line with your hips. Pump your arms up and down 100 times, then lower your legs back down to the starting position.

10. Pilates double leg stretch: The Pilates double leg stretch is a great way to work your rectus abdominis and obliques. To do the Pilates double leg stretch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Use your abdominal muscles to curl your hips off the ground and then reach both legs straight up in the air, keeping them in line with your hips. Stretch your arms out in front of you and then bring them back behind your head as you lower your legs back down to the starting position. Repeat the movement 10-15 times.

These are just a few of the best exercises for stronger core muscles. Remember to focus on quality over quantity and to breathe throughout the exercise. Start with one or two sets of each exercise and gradually increase as you get stronger.