Core Bracing
How to make the trunk stable without holding your breath.
What it trains
Trunk stability and coordinated breathing.
Why it's useful
Underpins nearly every strength exercise and safer everyday lifting.
Setup
- Stand or lie down, ribs stacked over pelvis.
- Take a breath into the belly and lower ribs.
- Gently firm the whole trunk — as if bracing for a light nudge.
- Continue to breathe.
Three coaching cues
- Breathe into the belt line
- Firm 360 degrees
- Keep breathing
Common mistakes
- Holding the breath
- Only tightening the front
- Rigidity that stops breathing
Practise lying on your back first.
Apply the same brace to carries and hinges.
Safety considerations
- Stop for dizziness or lightheadedness.
Related exercises
Glute Bridge
A floor-based hip strength exercise that's easy on the back.
Hip Hinge
The pattern for picking things up safely — from a bag of soil to a suitcase.
Farmer Carry
Walk with weight in both hands — real-world strength in one exercise.
Related reading
The Beginner's Guide to Safe and Effective Strength Training
A practical introduction to starting at the right level and progressing with confidence.
Returning to Exercise With Back, Knee or Shoulder Pain
Learn how exercise can be modified and when symptoms need professional assessment.
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