How do you active core doing squats?

kelhea
kelhea Posts: 52 Member
in Fitness and Exercise
Sorry if this has been asked before but i keep being told to "active the core" when doing squats and I'm a little confused by it? Do you suck in your stomach or...? Im new to exercising to anything will help! Thanks

Replies

  • sarahkw04
    sarahkw04 Posts: 87 Member
    Think "Belly button to spine." It's not really sucking in. It's engaging your core. It's a hard concept to learn, but once it clicks, you'll see why it makes such a huge difference in your squats. I squeeze my traps, take a big breath, engage my core, and then do my squat. Check out YouTube and watch some form videos.

    The big thing I've found with powerlifting is how useful my barre training is - I came into it with the core and glute strength from barre and have been able to lift heavier, quicker, thanks to having a solid foundation. Be patient - it'll all come together!
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    to activate your core, take a big breath and brace yourself as if someone is about to punch you in the stomach.
  • LazSommer
    LazSommer Posts: 1,851 Member
    try to poop
  • sgt1372
    sgt1372 Posts: 3,997 Member
    If you do them "correctly," just doing squats will activate your core. No need to think about it other than do what SonyaCele said above.
  • Hornsby
    Hornsby Posts: 10,322 Member
    sgt1372 wrote: »
    If you do them "correctly," just doing squats will activate your core. No need to think about it other than do what SonyaCele said above.

    Can you clarify this, cause it looks like you just said you don't have to think about activating your core except when you are activating your core... Kinda confusing.
  • JonDrees
    JonDrees Posts: 161 Member
    Imagine tightening a loose belt that is around your abdomen by taking in a big breath and "bracing" your core.
  • AnabolicMind2011
    AnabolicMind2011 Posts: 211 Member
    Hornsby wrote: »
    sgt1372 wrote: »
    If you do them "correctly," just doing squats will activate your core. No need to think about it other than do what SonyaCele said above.

    Can you clarify this, cause it looks like you just said you don't have to think about activating your core except when you are activating your core... Kinda confusing.

    I read it the same way you did and also need clarification from that member about his comment.

    Just squatting and not thinking about it doesn't seem like great advice and could be dangerous( like if I was squatting heavy and didn't think about it and just went right ahead and squatted without considering form)
  • TR0berts
    TR0berts Posts: 7,739 Member
    sarahkw04 wrote: »
    Think "Belly button to spine." It's not really sucking in. It's engaging your core.


    Opposite. Take a big breath, but breathe into your diaphragm/stomach area - not your chest. Your stomach should go "out." That's how a lifting belt helps - it gives your core something to press against.

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    edited August 2016
    Hava a read through these 2 articles.

    Belly button to spine
    http://www.bodybuilding.com/fun/ms-fit5.htm

    Bracing
    http://sortyourpostureout.com/what-is-my-core-abdominal-bracing-vs-tva/

    I was taught the belly button to spine 40+ years ago after child birth. Wasn't called anything then.

    Belly dancing is good for being aware of, and learning to engage the abdominal, pelvic, and oblique muscles.
    Cheers, h.

    Edit for weird spell check corrections.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited August 2016
    SonyaCele wrote: »
    to activate your core, take a big breath and brace yourself as if someone is about to punch you in the stomach.

    This.

    Also when you take your breath, expand from the abs and not from the upper chest can help accomplish this technique.
  • shor0814
    shor0814 Posts: 559 Member
    edited August 2016
    Hornsby wrote: »
    sgt1372 wrote: »
    If you do them "correctly," just doing squats will activate your core. No need to think about it other than do what SonyaCele said above.

    Can you clarify this, cause it looks like you just said you don't have to think about activating your core except when you are activating your core... Kinda confusing.

    What SoniaCele described is just squatting. You brace your core as part of the movement. Anyone who teaches a squat correctly should discuss bracing just like they discuss depth and position.

    You don't need to do anything more to activate your core once you brace and stay braced.

    At least that's my way of reading it.
  • hannahsadler_tn
    hannahsadler_tn Posts: 77 Member
    SonyaCele wrote: »
    to activate your core, take a big breath and brace yourself as if someone is about to punch you in the stomach.

    Yep. Check out Alan Thrall's YouTube channels. He's great at explaining how to do pretty much everything.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    Hornsby wrote: »
    sgt1372 wrote: »
    If you do them "correctly," just doing squats will activate your core. No need to think about it other than do what SonyaCele said above.

    Can you clarify this, cause it looks like you just said you don't have to think about activating your core except when you are activating your core... Kinda confusing.

    Sorry if my suggestion seemed confusing but I don't think any clarification is necessary.

    Others have clarified it by just repeating what I suggested which was to follow SonyaCele's instruction to: "take a big breath and brace yourself as if someone is about to punch you in the stomach" while you execute the squat.

    This is what "engages" your core and it really doesn't require any thought beyond the initial setup because it's really an essential part of doing a properly executed squat.

    Want proof? Try doing a heavy squat w/o doing it. It will not go well.
  • Hornsby
    Hornsby Posts: 10,322 Member
    I don't need proof. I don't have to think about engaging my core. Someone new to lifting though? Yea, they need to think about it till it becomes habit. I am assuming that is why the OP asked in the first place.

    I get what you are saying though after someone deciphered it.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    i still always consciously think about engaging my core along with every other muscle in my body when i squat, or do any lift. I always pause at the bar and consciously go through my little sequence of steps and checklist of getting every muscle tight.

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