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Almost all of our exercises require you to activate, brace, and otherwise involve your core! One of the key ways that all exercises can be converted into core exercises is through the process of bracing. I first learned about this process from Dr. Stuart McGill, Department Chair of the Spine Biomechanics Laboratory at the University of Waterloo.

Bracing refers to the process of “contracting all the muscles in the abdominal wall without drawing or pushing in”¹. This is very different from the common advice given by some trainers to suck in (or hollow-out) your abdominals or to contract (pull in) your Transversus Abdominis muscle (TVA). In fact, Dr. McGill’s research has shown that the action of pulling in your TVA actually de-activates your paraspinal muscles causing increased instability by creating or reinforcing abnormal neuromuscular patterns.

Basically, bracing is the process of gently pushing out while contracting all of your abdominal muscles.

This process also forces your paraspinal muscles to tighten at the same time.

The process of bracing creates a belt or corset around the core of your body which gives you a base of stabilization. This base of stability allows you to direct energy from your core to your extremities.