How to Engage Your Core (The RIGHT Way!)

Have you ever heard someone say, “Engage your core,” but weren’t exactly sure what that meant? You’re not alone!

Recently, I asked participants in a class what they thought "engaging the core" meant—and every single one gave a different answer! 😳

The truth is, engaging your core is way more than just sucking in your stomach.

Your core is a deep, supportive system of muscles that stabilize your spine, pelvis, and even your pelvic floor!

When engaged properly, your core helps you move with strength and control—without tension, breath-holding, or gripping too hard.

So, let’s break it down. Here’s how to activate your core the right way!

1. Start with Your Breath

Did you know your diaphragm and deep core muscles work together? If your breathing is off, your core engagement probably is, too.

Try this:

✔️ Inhale deeply through your nose, allowing your ribs to expand gently. Pushing your abs out does not equal diaphragmatic breathing.

✔️ Exhale slowly through your mouth, as if gently blowing out birthday candles—long and controlled, not forceful.

This breath pattern creates automatic core activation without excessive tension.

2. Activate Deep Core Muscles (NOT Just 6-pack Ab Muscles!)

Core engagement is not about clenching your abs.

Instead, you want to activate the deep stabilizing muscles:

✅ On the exhale, imagine gently pulling your belly button in (without sucking in or pushing out).

✅ Feel a gentle lift and tension in your lower belly and pelvic floor—less is more!

3. Don’t Over-Clench!

One of the biggest mistakes people make?? Holding their breath and over-bracing.

❌ Mistake: Gripping the abs so tightly that you feel stiff or breathless.

✅ Fix: Your core should feel supported but NOT rigid or tense. You should still be able to breathe naturally.

4. Apply It to Movement!

Once you get the hang of core activation, practice using it in real-life movements:

✔️ Squats, lunges, & deadlifts

✔️ Carrying groceries or lifting kids

✔️ Planks & push-ups

✔️ Jumping & impact movements

5. How Abdominal Scars Impact Core Engagement

If you’ve had a C-section, abdominal surgery, or any kind of belly scar, your core connection may be disrupted.

Scar tissue can restrict movement, limit deep core activation, and even contribute to back pain or pelvic floor dysfunction.

Here’s what you can do to help:

✔️ Massage your scar gently to improve mobility and break up adhesions.

✔️ Work on deep breathing—scar tissue can limit belly expansion, affecting your core and diaphragm.

✔️ Try core activation exercises with a focus on controlled breathing and slow, intentional movements.

✔️ Seek pelvic PT if you experience pain, numbness, or difficulty engaging your core after surgery.

Even years after surgery, it’s never too late to improve core function! A pelvic physical therapist can help restore mobility, strength, and connection to your core muscles.

Still Not Feeling It?

If you feel weak, disconnected, or experience symptoms like leaking or back pain, your core might need a reset!

AK Pelvic Health & Wellness can help retrain your deep core muscles so they function correctly—without excessive tension or weakness.

➡️ Book an Appointment Today