How to Actually Engage Your Core (Because “Suck In” Isn’t It)

There’s one phrase you’ve probably heard in every workout ever, whether you’re doing strength training, HIIT Pilates or even mobility work: “Engage your core!”

But what does that even mean? Are you meant suck in? Tense hard? Hold your breath? Or just… somehow try harder?

An important thing to know is that this cue isn’t just there to help you get more out of your workouts and see results, it’s also about form, function and injury prevention. So here’s how to actually do it and a few of our favourite exercises for core engagement.

Why does core engagement even matter?

Believe it or not - your core is the foundation for almost every movement you make. Your “core” doesn’t just mean your six-pack. It’s your entire trunk - front, back and sides. You’ve got that front layer of visible muscles, but you’ve also got deep stabilising muscles (like your transverse abdominis and pelvic floor), obliques, lower back muscles, and even your diaphragm.

When your core is properly engaged:

• You move better. A strong, activated core supports balance, posture, and coordination - whether you’re doing

  squats, running, carrying heavy groceries or walking to grab a coffee.

• You protect your back. Core engagement helps stabilise your spine, reducing your risk of lower back pain or injury.

• You lift more effectively. Engaging your core helps you to lift weights safely, effectively, and with more stability and mind-muscle connection.

• You breathe better. A connected core works with your diaphragm, making your breathing smoother during workouts and in general life.

The aim is isn’t to have your core engaged every second of the day, but to be able to quickly and easily engage it when you need to. The kicker is… a lot of us haven’t learned how to engage our core properly to reap all these benefits.

How to actually engage your core

Here’s how to turn “engage your core” from a confusing piece of advice you hear mid-workout into something you can really feel in your body:

• Start with belly breathing. Lie on your back, knees bent, with one hand on your belly and one on your ribs. Inhale through your nose and feel your ribs and belly expand into your hands, not your chest. Exhale slowly through your mouth, feeling your ribs close and your belly gently draw in. That’s your deep core activating through diaphragmatic breathing. If belly breathing feels unnatural to you or your hands aren’t lifting with each inhale, this is worth practicing every day.

• Brace, don’t suck in. So many of us suck our belly buttons in when we hear “engage your core” but if you suck in and then push your belly with your fingers, the muscles aren’t always tense. Instead of sucking in, imagine someone’s about to punch your stomach and brace for the impact. That’s the feeling we’re aiming for - a firm, stable, strong tension in your core without sucking in or holding your breath.

• Exhale on the effort. While we’re on the topic of breathing, it can also help to exhale on the effort phase of the movement when you’re lifting, pulling or pushing. If you usually hold your breath, try exhaling through pursed lips like you're breathing out through a straw. This will activate your deep core muscles, create more stability around your spine, and confirm that you’re definitely not holding your breath!

• Visualise your core wrapping around. Your core isn’t just a small section of muscles in your belly area that you need to somehow “draw in”, it’s a whole network of muscle that wraps around your entire torso. When learning to engage your core, it can help to visualise a connected system of muscles wrapping around your middle like a corset.

• Keep checking in. Core engagement isn’t a one-and-done thing at the start of a workout. Throughout your workout, remind yourself to reset and come back to that strong, braced sensation. If you need to pause more often to reassess and reset your core engagement (especially when you’re lifting weights), do it!

Core engagement red flags

Mid-workout, keep an eye out for these signs that let you know your core engagement needs some work:

• Your lower back is arching off the mat during exercises on your back (such as leg raises).

• You’re holding your breath and taking gasping inhales. You should still be able to breathe!

• You feel your hips rocking a lot in plank exercises like commandos.

• Your lower back hurts after ab workouts.

• You can’t feel your core working at all when you’re lifting weights.

• You feel more tension in your neck or hips than you do in your core.

• Your ribs flare out during workouts.

Core engagement exercises

Here are three of our favourite exercises for core engagement - dead bugs, bird dogs and glute bridges. Move with control and really feel your core area igniting.

Dead bug

1. Lie on your back with your legs extended. You want the entire length of your spine to be touching the floor. 

2. Raise your arms straight up towards the ceiling and create a tabletop position with your legs by bending your legs at 90 degrees at both the hip and the knee. Your spine should be touching the floor at all times. 

3. Lower one arm towards your ear while simultaneously stretching out the opposite leg. Your arm, leg and foot that are extended should hover slightly off the ground without touching the floor. 

4. Return your arm and leg to their original positions and repeat with the other arm and leg. 

5. Repeat for 30 seconds, alternating sides.

Alternating bird dog

1. Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.

2. Gently draw your belly button towards your spine to engage your core. Release and elevate your right arm and left leg until they are in line with your spine, ensuring that your shoulders and hips remain parallel to (in line with) the floor.

3. Lower your right arm and left leg to return to the starting position.

4. Release and elevate your left arm and right leg until they are in line with your spine, ensuring that your shoulders and hips remain parallel to (in line with) the floor.

5. Lower your left arm and right leg to return to the starting position. Continue alternating between sides.

Glute bridge

Yes it's for your glutes primarily, but slow this down and really focus on core control and you'll notice a difference.

1. Lie on your back with your knees bent — your heels should be close to your glutes. Keep your back in a neutral position with your spine flat on the floor. 

2. Tighten your abdominal muscles and lift your hips off the floor until they’re in line with your knees and shoulders. Your body should form one straight line from head to knees. 

3. Lower your hips to the floor with control, then repeat for 30 seconds. It can help to also hold your hands on your belly to feel your core working.

Brace yourself

Engaging your core isn’t about looking ripped or sucking in, it’s about building a strong, stable foundation that supports every move you make. Once you get the hang of it and that mind-muscle connection becomes second-nature, you’ll feel more powerful in your workouts, protect your back, and move through your day with better posture and more confidence.