Demystifying Core Engagement: Insights from Experts
Discover the significance of engaging your core and strengthening it with expert guidance Learn about your core, how to know if you're engaging it, and explore recommended exercises to enhance your core muscles
Note from the editor: Always consult with a doctor before starting a new exercise program. If you feel any pain, stop immediately.
Many people make a New Year's resolution to exercise more, but it can be overwhelming to know where to begin. Some choose to join a fitness class, others hire a personal trainer, or exercise at home. Regardless of the method, the phrase "engage your core" is likely to be emphasized in training.
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According to Jahkeen Washington, a strength coach and owner of Harlem Kettlebell Club in New York, engaging and strengthening your core is essential for reaching any fitness objective. A strong core not only increases physical strength, but also improves running performance and enhances overall sports effectiveness.
Enhancing core strength not only provides benefits within the gym, but also improves stability and lowers the likelihood of future fall-related injuries. Whether you are a seasoned gym enthusiast or looking to re-establish a fitness routine, it is crucial to engage your core muscles to effectively support various workouts. Fitness professionals will detail which muscles to target, how to ensure proper engagement, and offer exercises to enhance core strength.
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What exactly is your core?
Understanding the muscles involved is essential for properly engaging your core. Despite popular belief, a strong core isn't just about a six-pack. As Coach A.V. from Club Pilates Richmond, Texas explains, it's important to recognize that the abdominal muscles are just one aspect of core strength.
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According to Washington, visible abs don't always equal a strong core. It's possible for someone to have a tight core without visible abs, depending on how they train their abdominal muscles. Core muscles also include those in the back and pelvic floor, which help with everyday movements like sitting, walking, bending forward, and standing by supporting the spine and stabilizing the trunk. Vielma added that strong core muscles provide the ability to rotate and twist the torso, resembling the force needed to bring someone back into an upright position after bending over.
How can you tell if you are effectively engaging your core?
Many people mistakenly believe that engaging the core means sucking in the belly. However, this action can actually lead to a weakened core. Vielma has explained that this movement puts strain on the back and neck, causing the shoulders to lift and the neck to sink, potentially resulting in chronic pain from prolonged constriction and compression. Furthermore, this unnecessary tension can disrupt normal breathing and weaken other core muscles, including the pelvic floor.
"Sucking in is not the proper way to activate your core," Vielma explained. Practicing regular breathing can help you understand the difference between a relaxed and tense stomach. When you exhale, Washington noted that the stomach should naturally pull back in, creating the bracing action you should feel when engaging your core.
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It is important to prioritize core work in every workout, as core muscles are used daily. For beginners, starting with breathwork exercises can help become more familiar with engaging the core. Another effective method is visualization, such as imagining being a boxer preparing to be punched in the stomach, in order to learn how to activate the core. Another visualization is drawing the belly button inward toward the back of the spine.
Top Recommendations for Strengthening Core Muscles
At the top of the list for building core strength are planks, which require individuals to engage their core by drawing their belly buttons in to maintain proper form. This exercise involves holding the body in a straight line, similar to a push-up, for as long as possible. Research has found that maintaining a plank pose is more effective at activating core muscles than traditional crunches.
When performing a plank, it is important for a person to keep their shoulders away from the ears, wrists directly in line with the shoulders, and maintain a neutral spine to prevent arching or sinking into the mat. A neutral spine should have the three natural curves in the neck, upper back, and lower back aligned together.
Planks are a key exercise for core strength-building. Start small with a 10-second hold for two sets and build your way up to 20- or 30-second holds or side planks.
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Washington suggests beginning with a modest 10-second hold for two sets and progressing to longer holds of 20 or 30 seconds, including side planks.
"If you're only able to hold a plank for 30 seconds at this time, don't push yourself to two minutes, as you could risk straining your core due to the increased demand," warned Washington. It's better to gradually increase the duration of your holds and gradually work up to higher intensity over multiple sessions as you build strength.
Vielma suggested a Pilates exercise known as the hundred, which focuses on strengthening the core. In this exercise, the person lifts their neck and chest off the mat, with shoulders raised and arms extended in front, about an inch or two above the hips. The legs are lifted off the ground, either extended or bent like sitting in a chair, and they crunch up while simultaneously pumping the arms 1 inch up and down.
Mature woman weight training in gym
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The standard protocol for this exercise is to perform one set of 100 reps. Participants should breathe in for five seconds while moving their arms in pulses five times, then breathe out for five seconds while pulsing their arms five more times. This sequence results in a total of 10 inhales and exhales, equaling 100 arm movements.
"The hundred is an incredibly effective exercise for developing core strength and provides a full body workout similar to a plank," Vielma explained.
Consistency in training is key to seeing results, as with any workout. Washington suggests incorporating one to two core moves into each workout, even for those who can only exercise once a week. This consistent effort, according to Fuller, will help build strength. Visible results may start to appear in as little as eight weeks with regular training.
For best results, Fuller recommended practicing core exercises at least three times a week.
Jocelyn Solis-Moreira is a New York-based freelance health and science journalist.
