How to engage your core

[@sophiahuang2858]

When you're engaging your core during exercises such as planks, bicycle crunches, etc. Do you only engage your core when you breath out? I tend to have a hard time breathing while I'm engaging my core, so I may be doing it wrong. I've watched many videos such as Chloe Ting and she always says to squeeze your abs when you breath out because it's hard to do it when you inhale. Hope you can respond!

[@FreshlyCentered]

Hey! So core engagement is only 30% activation. You should be able to breathe no problem when doing this! Breathing should continue as normal when core is engaged. The reason you engage when breathing out is this is when the core muscles are more effective and if you were to inhale you would end up bracing/pushing tummy out and filling yourself up with air! So you engage, execute the movement and exhale at same Time. Keep engaged as you inhale to return to start. Core should remain engaged throughout the whole exercise 👌

[@FreshlyCentered]

Replied below!

[@saumyagkutty7994]

Hi. Do we also engage/lift the pelvic floor as well while breathing or is it relaxed?

[@FreshlyCentered]

Hey! So you want to engage core/lift pelvic floor and try to maintain this throughout your breath in/out, as well as through the exercises. Ideally core and pelvic floor remain engaged, but just the light 30% or so.

[@saumyagkutty7994]

@@FreshlyCentered Got it. Trying to activate it now. Thank you!

[@FreshlyCentered]

You’re welcome!

[@joydunger8144]

hi, I've just discovered your great videos following a gardening related back injury. My problem in finding neutral pelvis is that I have a natural sway back so always seem to have a big gap between me and the floor. Any tips for ensuring that I am in neutral would be gratefully received. Thank you

[@FreshlyCentered]

Hi Joy, glad the videos can help! For a sway back this is usually due to the way you hold yourself in standing, therefore once lying down you should be able to correct by rocking your pelvis back and fore and trying to settle in the neutral position. I would really focus on trying to find this position and maintain for short periods until you build up the strength. Aim to have pelvis level across the front so that pelvis is always neutral and symmetrical. Don't worry about the size of the gap, but more so if the spine is in neutral- no ribs flaring upwards, not over arching of back. Hope that helps!

[@joydunger8144]

@@FreshlyCentered thank you 👍

[@Mailiwoh]

Can you help me? When i lay my back flat on floor my lower belly kinda bloated is that supposed to happen? Or that mean i didn't engage my core correctly?

[@FreshlyCentered]

Hi Jennie, hmm that's hard to comment on, is it really bloated, or just not engaged? Engagement is just 30% so it is a small contraction inwards, not so to pull the whole tummy in. When you lie down you should be relaxed, then engage 30%.

[@Mailiwoh]

@@FreshlyCentered the thing is I'm not even fat in fact I'm skinny but when i do crunches my lower belly just kinda bloated even tho i keep my back flat on floor and idk if that supposed to happen or not btw thank you for replying!

[@FreshlyCentered]

When you curl up your stomach will contract so it won’t stay totally flat as you are causing it to bend! You don’t want your back totally flat to the floor, it should be in neutral, so small gap under the lower back. Engage them do the head lift, jeep base of shoulder blades on the floor though so it’s not a full crunch/sit up. Hope that helps!

[@Mailiwoh]

@@FreshlyCentered omg thank you so much you're really helping! 💕

[@nimarai8683]

I still didn't understand anything I am sorry I just keep sucking in my stomach

[@FreshlyCentered]

You only draw your stomach in about 30%, not fully! Just a gentle amount.

[@nimarai8683]

@@FreshlyCentered so it is still sucking your stomach 30% am I correct and doing exercise while still sucking 30% of your stomach