Abs Are Cool and All, But Can You Brace?

You’ve probably heard a trainer cue someone while lifting: “Pull your belly button to your spine.” It sounds technical, but it’s actually terrible advice.

‍

What the trainer should’ve said is: “Brace like you’re about to get punched in the gut.”

‍

That’s how you create intra-abdominal pressure  — the foundation of a strong, stable spine and efficient movement. When you brace properly, you’re not just tightening your abs; you’re using your diaphragm, pelvic floor, obliques, and deep core muscles together to create a pressurized cylinder around your spine. That pressure is what keeps you safe and strong under load.

‍

If your back has ever “tweaked” during a deadlift, squat, or even while picking something off the floor, odds are you weren't braced.

Here’s what proper bracing does:

• Protects your spine: acts like an internal weight belt, reducing stress on your vertebrae and discs.
• Lets you lift more: A stable midsection transfers force more efficiently, meaning more power where it counts.
• Improves movement quality: From golf swings to carrying groceries, a good brace enhances coordination and control.

‍

If you’re unsure how to do it, here’s a little primer: 

1. Stand up
2. Make fists and stack one on top of the other 
3. Bring your fists to your mouth like you are blowing a balloon 
4. Now blow hard

‍

Feel how much engagement you get? This is how engaged you should be when you lift. 

‍

A strong core isn’t about six-pack abs. It’s about creating stability, protecting your spine, and moving efficiently. Learn to brace, and you’ll not only lift more — you’ll move better and hurt less.

‍

Still need help? Ask one of our coaches!