You’ve probably heard it a hundred times: “Activate your core.”
But what does that really mean?
Your core is more than just your abs. It’s a group of muscles that wrap around your middle like a built-in support system. These include your abs, obliques (the sides of your waist), lower back, pelvic floor, and even your diaphragm.
To activate your core means to gently switch on those deep stabilizing muscles — the ones you can’t really see, but you can feel if you pay attention.
It’s not about sucking in your stomach or holding your breath. It’s more like a light, steady tension that supports you from the inside.
You should feel stable, not stiff. Strong, but still able to move and breathe freely.
How to Do It
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Find your neutral spine.
Lie on your back with your knees bent and feet flat on the floor.
Your lower back should have a tiny gap — not pressed into the floor, but not lifted either. -
Breathe.
Inhale through your nose and let your ribs expand.
As you exhale, imagine gently wrapping your ribs and belly in toward your center. -
Lightly engage.
On the next exhale, imagine zipping up a tight pair of jeans — you’ll feel your lower abs switch on.
It shouldn’t feel like you’re holding your breath or clenching; just a small lift and tightening deep in your core. -
Add movement.
Keep that gentle connection as you move — try lifting one leg, holding a bridge, or extending an arm.
The goal is to stay stable through your middle as your limbs move.
How You Know It’s Working
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You can breathe normally.
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Your belly flattens slightly instead of bulging out.
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You feel the work deep in your lower stomach and sides.
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Your lower back stays still and supported.
If you’re gripping your shoulders, clenching your jaw, or holding your breath — relax and reset. Less is often more.
Activating your core isn’t about tensing or tightening — it’s about awareness.
When you learn how to find that deep, steady support, you move better, feel stronger, and train smarter.
Strength starts from your center — and once you learn how to switch it on, everything else falls into place.
