How to brace your core for lifting.
This isn’t a “How do I get abs” video, but instead, we want to educate you on how to brace your core safely and effectively when you’re training. You might have heard the phrase “brace your core” before. Or maybe you’ve been told to “create tension”, but what does that actually mean, and how do you do it?
We’ve put together a video to walk you through it. Check it out below or keep scrolling to read more.
Why Bracing Matters
When you lift weights, your core muscles help protect your spine and keep your body stable. Bracing your core creates a strong support system around your spine. Essentially, it prepares you to lift!
Without good bracing, you’re more likely to lose your position during a lift, which can lead to injury.
What Should It Feel Like?
Many people think that tensing your core simply means sucking in your stomach, because that’s what lots of us have been told. Instead, it should feel like you’re gently pushing your abs outwards while keeping everything tight all the way around your waist.
Imagine someone’s about to poke you in the stomach. You’d instinctively tense up and create a solid wall of muscle to protect yourself. That’s the exact feeling you’re looking for when you brace. Think about creating an armour.
Exercises That Help
If bracing feels confusing at first, try practising Dead Bugs. This exercise helps you control your core while moving your arms and legs.
Even just practising your brace while standing still can be helpful. Try gently expanding your ribs and stomach as you breathe in, then maintaining some pressure as you breathe out.
Bracing may feel awkward in the beginning, but the more you practise, the more passive it becomes, especially when lifting heavier weights. We hope this helps!