When we lift weights, do yoga, or do any type of exercise, an instructor often tells us to “engage your core.” But what does that really mean? It turns out there are two different ways to do it And They produce opposite results, so it’s important to know which one you need to work on to meet your fitness goals. Here are the two methods, why they’re different, and how to know which one you should do.
Method 1: Pull your navel to your spine
If you’ve ever done Pilates or physical therapy this probably sounds familiar. You are asked to draw your navel toward your spine, or think about “hollowing out” or “pulling in” your abdominal muscles. In this motion, you are still allowing yourself to breathe; You are not pulling your stomach in, but tightening it with your muscles. (If you look in the mirror, you’ll notice that your waist appears smaller when you do this. Sometimes people also do this to look leaner when posing for a photo or performing as a dancer.)
This is a common exercise in many physical therapy, yoga, and Pilates classes because it activates your body. transverse abdominalOne of the lesser known ab muscles. A study in 1999 found that people with low back pain were less likely to contract this muscle when moving their bodies, so physical therapists began instructing people to contract this muscle to prevent strain on their backs.
Unfortunately, this step shows There really isn’t much that can be done to protect your back. Eventually, however, this is still popular advice. If you’re doing yoga or Pilates moves like this, you’re in good company, and many physical therapists still support this approach. But there’s another way to engage your core, which is more popular in activities like weightlifting.
Method 2: Get a handle before lifting a heavy object
Now let’s talk about what to do if you are lifting heavy weights or preparing to perform some kind of vigorous feat. First, you have to handle. (Bracing may also be a good option for your abdominal hollowing in physical therapy, but I’m not your PT, so discuss this with them.)
When you’re ready to lift, you’ll do something similar as if you were expecting to be punched in the stomach. If this isn’t a spontaneous activity for you, imagine that you are lying comfortably in bed, and you see that your cat or baby is about to jump on your stomach. Try it now: You’ll probably hold your breath, contract your stomach, and feel the muscles around your waist tighten. It may feel like you’re pulling your ribs down toward your pelvis instead of sucking your stomach in. This activates your transverse abdominals along with everything else. (If it feels like you’re bending down to have a bowel movement, you’re on the right track.)
it This is what powerlifters and other lifters mean when they talk about bracing for lifts. If you’re wearing a belt, the bracing will push your midsection muscles against the belt (not just in the front, but all around).
What do you think so far?
This process turns your torso into a solid, stable, pressurized column that can support a lot of weight (as in a squat), or hold its position stable while you apply force to it in the other direction (as in a deadlift, where your torso is the link between your back, your leg muscles applying the force, and your arms, which are supporting the barbell in your hands).
hold your breath and lock it with a Valsalva maneuver This is usually part of the process. In some cases – for example, if you are pregnant or if you have certain medical conditions – your doctor may advise you not to hold your breath under pressure. You can still try your best to stay strong; Instead of holding your breath during the lift, exhale slowly. (If you have health concerns, talk to your healthcare provider to see if it’s a good fit for you.)
When you’re trying to lift heavy weights in the gym, remember the difference between these two ways to engage your core and do so. No Try hollowing your stomach or pulling your navel toward your spine, as this will have the opposite effect to what you want. Save that speed for Pilates class; When you get under the barbell, make sure you tighten up.
