How to Brace Your Core: A Simple Guide for Lifting

“Brace your core.” You have probably heard it in every fitness video going. But what does it actually mean? Suck your tummy in? Squeeze your abs as hard as you can? Hold your breath until you go purple? Most parents I coach have been told to brace but never shown how. This post explains how to brace your core in plain English, why it protects your back when you lift, and a simple breathing drill you can practise on the living room floor tonight.

What bracing really is (and is not)

Bracing means gently stiffening the muscles all the way around your middle, front, sides and back, so your trunk becomes solid like a can of drink. A solid trunk lets the force from your legs pass through to the weight, and it stops your spine bending or twisting under load.

It is not:

• Sucking your belly button in. That makes your middle narrower and actually less stable.
• Clenching as hard as you possibly can for every move. Picking up a light dumbbell does not need maximum effort.
• Holding your breath for ages. Breath matters, but for most of what we do, you keep breathing.

A good mental picture: imagine someone is about to poke you in the stomach, playfully. You tighten up without pulling in. That is roughly the feeling.

How to brace your core: the 4-step breathing drill

Practise this lying down first, then standing. It takes 5 minutes.

1. Lie on your back with your knees bent and feet flat. Put one hand on your lower ribs and one on your belly.
2. Breathe in through your nose for about 3 seconds. Try to feel your belly, sides and lower back all expand a little, like a balloon filling in every direction, not just your chest rising.
3. Breathe out slowly through pursed lips, as if blowing through a straw. Feel your ribs move down and in. Notice the gentle tightening in your tummy at the end of the breath.
4. Now brace. Take a normal breath in, then tighten around your middle as if ready for that poke. Keep the brace while you breathe in and out small breaths for 10 seconds. Relax.

Do 5 rounds of the full breath, then 5 rounds of the 10-second brace. Then stand up and repeat the brace standing tall. You should be able to talk in short sentences while braced. If you cannot breathe at all, you are squeezing too hard.

How hard should you brace?

Think of it as a dial from 1 to 10.

• 2 to 3 out of 10: walking, carrying shopping, light band work.
• 4 to 6 out of 10: goblet squats, push-ups, planks, moderate kettlebell work.
• 7 out of 10 or more: heavy lifts close to your limit.

Match the brace to the job. Most of what we do in a bootcamp class sits in the middle.

Putting it into exercises

Dead bug

Lie on your back, arms pointing to the ceiling, knees bent at 90 degrees above your hips. Brace so your lower back stays gently pressed towards the floor. Slowly lower one arm and the opposite leg, breathe out as you go, return and swap. 2 to 3 sets of 6 to 8 each side.

Plank

Elbows under shoulders, body in a straight line. Brace, squeeze your glutes and breathe steadily for 15 to 30 seconds. My guide to plank progressions for beginners takes you from the wall to the floor.

Goblet squat

Breathe in and brace at the top, lower down, stand up and breathe out near the top. Then reset your breath and brace for the next rep. This is where bracing starts to make lifting feel stronger.

For more ideas, see my list of core exercises for beginners. And for the full picture of when to breathe in and out during each lift, read how to breathe when lifting weights.

A note for mums after pregnancy

If you have had a baby, especially recently or by C-section, or you notice doming down the middle of your tummy, leaking when you lift or cough, or a heavy feeling in your pelvis, please check with your GP or a women’s health physio before you start bracing under load. The NHS recommends waiting until after your 6-week postnatal check, usually around 6 to 8 weeks after birth, before returning to most exercise, and its page on keeping fit and healthy with a baby covers starting gently with pelvic floor and tummy exercises.

The breathing drill above is usually gentle, but a physio can tell you how hard to brace and which exercises suit your recovery. If you also have high blood pressure, avoid straining and holding your breath, and ask your GP what is safe for you.

Common bracing mistakes

• Bracing by holding the breath with a red face on easy moves.
• Flaring the ribs so your lower back arches. Keep your ribs stacked over your pelvis.
• Bracing only at the start and losing it halfway through the rep.
• Forgetting to relax between sets. Bracing all day is not the goal.

Where a bootcamp class helps

Bracing is easier to learn with someone watching and giving you a cue at the right moment. In my classes, with no more than 10 people, I walk round and check breathing and posture on every exercise, and there is always an easier option. If your lower back and hips feel stiff, the SYP Unlock hip and back mobility class is a gentle way in.

FAQs

Is bracing the same as engaging your core?

They are close. “Engage your core” is often used loosely. Bracing is more specific: a 360-degree stiffening of the trunk, matched to how heavy the task is.

Should I brace my core all the time?

No. Use it when lifting, carrying or doing harder exercises. In normal daily life your core works automatically, and constant tension can make breathing shallow.

Do I breathe while bracing?

For most exercises, yes. You can take small breaths while keeping the brace. On a heavy single effort, some lifters briefly hold their breath, but that is not for everyone.

Can bracing help with lower back pain?

Many people find a well-braced trunk makes lifting feel more secure. If you have ongoing back pain, see your GP or a physio, as the cause and the best exercises vary.

Book your first class

Come and practise bracing with a coach beside you. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors and suitable for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you are a mum who would like a programme built around your body and recovery, have a look at my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.