HOW TO ENGAGE YOUR CORE FOR STRENGTH TRAINING
April 1, 2022
By Chelsea Level II Trainer Marino Isolani
We’ve all been there. You’re starting to break a sweat in a strength class, you’re following all of the cues from the instructor and feeling like a rockstar. Then they throw in “Don’t forget to keep your core engaged.” Wait, what? How can I “engage my core” while I’m trying to hold a complicated pose and work on 10 other things the instructor says? Below, we’re breaking down some of the most common core-related cues you may hear in class, and how to maximize your workouts by making sure your foundation - your core - is strong.
"Engage Your Core" is commonly mentioned in Strength and Abs focused classes (such as Core + Glutes!) Pilates, and Barre, but with so many other things happening in class, it can be hard for the instructor to explain what this means and how to achieve it in every class! Let's explore what that means.
You may sometimes hear instructors telling you to "tuck your tailbone." If that’s the case, you could be in a Classical Pilates class, and they’re trying to get you to flatten your low back to engage your lower abdominal muscles. Or, you could be showing a slight anterior pelvic tilt in a strength class, and they’re trying to help you find a neutral spine: that’s the ideal position for most exercises.
When it comes to training outside of Pilates, for example in strength training or a core specific class, you want to brace neutral pelvis. If you need help finding this position, tilt your hips all the way forward, all the way back, and find the neutral ground in the middle. Once you’ve found your neutral pelvis position, you want to brace your core muscles.
Need help visualizing what that means? How would your core feel if:
- A kiddo or puppy jumps on your stomach
- A soccer ball was kicked right towards your core
- You’re blowing out your birthday candles through a straw
- You’re zipping up a freshly dried, a little tight pair of pants
Did you read this whole article? Email our NYC Fitness Director Mike (mnicholson@chelseapiers.com or our Stamford Fitness Director Dave (dwegrzyn@chelseapiers.com) and mention code word CORE in your email to receive a complimentary session on your account!
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