Basics: Core Engagement 101

In our “Basics” posts, you’ll find quick overviews and tutorials for basic ways to stay strong and healthy. Let’s start with the most basic of basics: core engagement. In the short video below, you’ll learn how to engage your core. Since movement needs to originate from the core whether you’re picking up your grandchild or swinging a golf club, this overview is a great place to begin.

Why

You need to engage your core because if you don’t, your back is going to be doing the work your core should. In the long run, this is detrimental—and may even result in back pain or injury.

When

You should be engaging your core all the time! Okay, okay: not all the time, but most of the time. You need to engage your core whenever you are starting a movement: standing from sitting, picking up a grocery bag, swinging your tennis racket, etc. Good movement patterns originate from the core space.

How

Core engagement is best accessed standing, so start there. Then imagine that your core engages from three places: first, pull your low abdominals in and up, as if you were sliding on a pair of extra snug pants. Next, pull your belly button straight back to your spine, as you might do when you’re trying to look good for the camera. Finally, tuck your low ribs down, as if you were starting a little crunch. And then relax a little. And breathe.

—Alexandra

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Alexandra DeSiato

Alexandra DeSiato is an avid runner, an instructor of yoga, Pilates, writing and literature—and an aging athlete.

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