How to Engage Your Core and Still Breathe
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- เผยแพร่เมื่อ 1 ก.ย. 2020
- I hate to admit it...but sucking belly to spine is STILL being taught in the fitness industry.
If you still have this way of thinking I get it: I was taught that way too!
But in my almost 20 years of working with the female body, I've learned that there's a more effective way to engage your core during your workouts.
In this video I walk you through:
-what sucking belly to spine does to your body
-how you can begin to break this habit
-tips on how to strengthen your core
Comment below any other fitness myths you'd like me to debunk.
Instead of starting at the "belly button" as your starting point, you can start from your "pubic bone" and use that as a starting point. You're trying lengthen your spine upwards in order to keep the core "engaged", instead of just sucking your belly button in alone (which will just collapse your mid-section and not really give any space to your spine.
Pull your pubic up towards your belly button, and your core will engage naturally from thise subtle movement. You'll find that your belly button will naturally move toward your spine a little, but you won't be forcing it. When you suck in your tummy hard, you push the organs and the diaphragm muscle up into the lung area, thereby making it difficult to breathe normally; so take it easy and never force this motion.
You can practice this also by doing pelvic floor exercises that are geared towards pregnant women, but really everyone can and should be doing them to keep their pelvic floor/lower abdominal muscles healthy and strong.
When your pelvic muscles are stronger, it is easier to pull in the core from the pubic bone upward and engage those deep core muscles, since a lot of those deep core muscles attach to the pubic bone, and the hip bones.
"ZIP UP' from pubic area (bone) up towards the belly button, and practice breathing normally while you do this.
Hope this helps! ❤️
thanks for sharing your insight!
It doessss🖤❤
Yes! It totally helps! Thank you 🙏🏻
Yes it does help, thanks.
got it…very very helpful in this zipping up mode
I don't know why but I literally can't grasp the concept of this no matter how many videos I've watched. This video was the first to mention that it's not supposed to feel like bracing, which I suppose is my first step forward. It's so hard for me to tell if I've done it right or not
Have you figure it out?
I think that I did? Except it was so long ago that I probably forgot again :/ 😭
Thank you, your video is really a breakthrough for me. I noticed I have not been able to breathe properly between reps while working out … the squeezed core is the problem
This is the 5th time i search video of engage core and i still dont know how to do it :/
Keep practicing! It takes time to feel these connections but with consistency it will come 🤗
@@EricaZielFitness alright,Thanks!
Same here 😂
Not just you, same problem here - I've watched a lot of videos too, and the presenters - bless them - talk a lot, but most of it just a blur of words to me.
@@arrys2631 engaging your core is the same as trying to poop. Ik it sounds weird but i hope it helps XD im not joking
I needed this...
So glad you're here!
This clears up so much of confusion
Love hearing that Sarah!
i'm still confusion, someone elaborate in simple terms?
What if my whole life, I've had the opposite problem? My whole life, I've never engaged me core and always leaned into an anterior pelvic tilt which has led to lower back pain and a deterioration in the spacing between the vertebrae of my lower lumbar spine (as per my recent X-ray.) I inherently stand the way you're explaining I should here, and it causes me pain. It's only when I stand and walk the way you say I shouldn't (pulling in my tummy, preventing my pelvis from swaying, and contracting my glutes) that my back and hips feel better; it feels like my muscles are taking the load rather than my skeleton absorbing the force like a spring.
Your fascia should be holding and lengthening your body and we do that through the techniques that I explained in this video. It takes time to become familiar with these new connections and strengthen your deep core so continue to be aware and consistent.
I had the exact same problem and found the last piece to the puzzle to be always keep knees slightly bent and that took the pain away completely
speak to an actual physio and not a youtuber or you're going to make things worse
Engage your core while you walk is the right way...... don't suck in stomach but flex the abdominal muscles while you walk......feel you abdominal muscles working.....crunch the abs while you stand or walk or run...try it .... you'll thank me later
Same here. I have no back pain when I pull my tummy in and contracting my glutes. I still can’t figure out the zipping up from the pubic bone. I don’t even know where to start.
im pretty sure when i practiced i was just vacuuming but when you engage your core, do you feel "tension" or "pressure" on the front part of your ribs?
You should not feel tension or pressure, you should feel a light ocnnection
I wonder if this will relieve my sports hernia and neck tightness
It has helped so many of my clients relieve aches and pains!
@@EricaZielFitness Nice! Its helped me realize how out of balance my core is Im gonna have to work on it for a while
@@crev1018 Absolutely! It will take time but you will get there 💯
this sounds like the alexander technique
Sucking your abs in while doing aerobic exercises does not make sense. Now for heavy weightlifting it does. Why overhead press, squats the "snatch" and many others keeping your abs contracted will prevent a herniated disc. Hernias 🤮 and many body accidents. A good tip is follow those who you want to look like but also those who have almost zero injuries.
I have seen that in my work as well! And organs falling out 🙈
We don't have suck all the way in, but for a bit? That's how it engages the core?
I believe that zipping up from the pelvic floor through the top of the head is the best way to engage the core!
@@EricaZielFitness engaging the core means, to tighten the tummy right?
I mean, I'm talking while doing a plank.
Also thanks for the reply.
Appreciated🙌
@@alienxthemostpowerfulficti2888 I don't want it to be forceful gripping. I encourage creating a light connection and activation through the deep core. Check out some of my planking videos to listen to my cueing!
@@EricaZielFitness ok, i was searching and i got this
"Don't suck belly to the spine" is that the one ?
@@alienxthemostpowerfulficti2888 I have an exercise breakdowns playlist where I implement these teachings into specific movements so you can get a better understanding of how I bring the two together.
There's a lot of talking and really less time trying to demonstrate and help the person understand on how to actually do it. Yes, she's got a lot of great info and keys, but slooww down please.
So breathing in?
Yes, breath does play a role
Hi erica. It would be nice if you spoke slowly...otherwise its hard to understand every word your saying....
Thanks for your feedback
Too much talk, Could be done in 3 mins