You might have heard someone somewhere talking about ‘bracing the core” (or abdominal bracing) before heading into a lift, but if you’re like most of the general population, core stability may be an issue for you already which can definitely make things difficult when trying to properly brace

First, let’s understand what abdominal bracing is and how it can help your lifts. 

Imagine someone was about to punch you right in the stomach and you had to sit there and prepare to take it, go ahead and try it…. 

That’s kind of what it’s like! 

So what does that do other than make you look like you’re gonna fart? 

Abdominal bracing in the most basic terms is the creation of intra-abdominal pressure to hold the spine in place while you carry out a movement, especially during lifts that generate a lot of force/ power. 

This is really important considering the most common spinal injuries include loaded flexion, or loaded flexion with rotation. 

Correct abdominal bracing can help with everything from correcting your posture and relieving back pain to helping you finally hit that PR. Not to mention, you’re frequently and intensely contracting the entire core which means more visible abdominals! 

Try this before your next workout to practice!

• Lay on your back 
• Take a deep belly breath through the nose, (fill your rib cage to about 70% total lung capacity
• Pull the belly-button in & down towards the spine (think about being punched in the stomach) 
• Press back flat against the floor 
• Try and “squeeze out the air” by pushing it against your abdominal walls (or if you’re wearing a belt, try and bust the belt open through intra-abdominal pressure) 
• Try and utilize abdominal bracing the next time you deadlift, squat, bench press (or push-ups) and, pull-ups!

As always, if this is new to you this may feel awkward or uncomfortable but it should NEVER be painful. If you feel sharp pains or extreme discomfort stop immediately and visit your physical therapist.