Training Core Strength Series - Part 4 January 26, 2026

The Core Connection: How to Engage Your Core in Every Exercise You Do

Core strength isn't just built during planks and dead bugs—it's built in every rep of every movement, if you know how to switch it on.

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Part 3: Core Training Mistakes Part 5: Beyond the Mat

You're learning the right techniques, building smart habits, and avoiding the common pitfalls—now it's time to unlock one of the most powerful tools in your training: core engagement in everything you do.

Because here's the truth:

Core strength isn't just built during planks and dead bugs. It's built in every rep of every movement—if you know how to switch it on.

What Does "Engaging Your Core" Actually Mean?

It's not about sucking your belly in.

And it's not about tensing your abs the whole time like you're waiting for a punch.

True core engagement is about bracing—creating internal pressure that stabilises your spine and connects your upper and lower body.

Think of it like tightening a cylinder around your midsection to support you during movement.

The Bracing Technique (Do This Before Every Rep)

Try this now, standing tall:

  1. Inhale deeply through your nose, letting your belly expand—not your chest.
  2. Brace your core like you're about to lift something heavy. It should feel firm—not tense or tight.
  3. Maintain that tension as you exhale slowly.
  4. Keep that subtle engagement while you move—whether you're squatting, pressing, or walking.

Now you're training with a switched-on core.

Core Activation in Real-Life Exercises

Let's look at some key movements and how your core should be working during each one:

Squats

Goal: Prevent forward collapse and protect the lower back.

Core Action:
  • Brace hard before you descend
  • Maintain a strong, upright torso
  • Use your core to drive back up—not just your legs

Push-Ups

Goal: Maintain a straight line from shoulders to heels.

Core Action:
  • Tuck your pelvis slightly (avoid sagging hips)
  • Brace as if holding a plank
  • Squeeze glutes and keep tension through the midsection throughout

Deadlifts

Goal: Transfer power from the ground without rounding the back.

Core Action:
  • Inhale and brace before lifting
  • Imagine your torso as a solid block—no movement through the spine
  • Reset your brace between reps

Running or Walking

Goal: Stay upright, efficient, and balanced.

Core Action:
  • Keep your ribs stacked over your hips
  • Use a soft brace while breathing naturally
  • Don't overstride—your core should control your posture, not your arms or neck

Train Smart, Not Just Hard

When your core is engaged properly, everything improves:

  • Your posture holds under pressure
  • You lift heavier, more safely
  • You reduce your risk of injury
  • You move with more control, power, and efficiency

Try This: "Core Check-In" Warm-Up (3 Minutes)

Use this before any workout to fire up your core:

90:90 Hip Rotators (10 reps each side)

A mobility exercise that activates your core while opening up your hips.

Dead Bug (3 x 30 seconds)

The ultimate core stability exercise. Keep your lower back pressed into the floor throughout.

Plank Walkouts (10 reps)

A dynamic movement that challenges your core through a full range of motion.

Ready to master core engagement? Try our free 30-day core challenge, or work with me directly through 1-2-1 personal training or online coaching. Track your progress with Core Buddy.

Ready to Master Core Engagement?

Work with me to build a core that powers every movement you make.

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