Why I stopped saying “Brace Your Core”

If there’s one thing that I’ve really changed my viewpoint on over the years- it’s the role of the core, and how to activate our TA (aka: your Transverse Abdominis or deep abs).

For years, I taught patients to brace their core by “drawing in.”

This technique is typically cued by telling a patient to “pull their belly button to their spine” or to “brace like they’re going to get punched in the stomach.”

But once I did a deeper dive on the role of the TA within the entire core system, I started to question that cue.

And I asked myself… should I be actively holding tension anywhere?

If this is a cue you’ve heard before, maybe by a PT or fitness instructor, let’s look into it together, so you can decide for yourself if you want to take it or leave it.

Here is a simplified visual of our core:

You can see from this photo, the core system is much more than just our abs.

Our TA is not working in isolation to “brace” our spine, but rather part of a larger pressure management system.

We breathe 20,000+ times a day and every time we inhale and exhale, this is driven by a change in pressure.

On an inhale, we need EXPANSION in our lungs, ribcage, pelvic floor.

On an exhale, we need compression in these areas.

Creating tension in the TA by attempting to “draw in” or “brace” will prevent this oscillation of compression and expansion- sending pressure elsewhere in the body (like down on the pelvic floor, where you may experience leaking or other symptoms).

So… if we’re not trying to brace our abs (like we’re about to get sucker punched), then what should we do to activate our deep abs?

It’s actually quite simple.

 BREATH.

By learning to properly and fully exhale, we can effectively activate our TA.

Adding resistance to the exhale can be an excellent way to feel our deep abs.

Try standing against a wall in a mini squat with a ball between your knees.

Standing Wall Supported Reach from the Postural Restoration Institute®

You can start by breathing in this position, lengthening the exhales.

If you’re wanting to add resistance, trying breathing into a straw.

If you’re able to perform this without any pelvic floor symptoms, try stepping it up to a balloon, using your exhales to fill the balloon with air.

We start and end all Loa classes by bringing you back to your breath, and this is one of the many reasons why.

So next time you feel yourself holding tension, remember to relax your abs and breathe… your pelvic floor will thank you!