Core engagement is a fundamental aspect of fitness, heavily influencing your posture and movement efficiency. Whether you’re lifting weights, running, or simply sitting at a desk, a properly engaged core stabilizes your body while enhancing your daily performance. However, as in-home and virtual personal trainers, we know many people struggle to activate their core effectively. Read on to learn why core engagement is essential, how to do it correctly, and how the team at Nielsen Fitness helps clients master the skill.

ENGAGING YOUR CORE WHY IT MATTERS

Having a strong core isn’t just about having visible abs; in fact, how your stomach looks has very little to do with it. Your core encompasses much deeper muscles like the transverse abdominis, multifidus, pelvic floor, and diaphragm, all of which play a massive role in your overall strength. Defined abdominal muscles are primarily the result of low body fat percentage rather than overall core stability and strength. Even having a six-pack (defined rectus abdominis) doesn’t necessarily mean your core is strong and functional: the deeper core muscles may still be weak.

“Despite its central role in your body’s physical function, the core is often misunderstood and poorly targeted in workouts. Many people focus on achieving a sculpted appearance while neglecting other critical aspects such as mobility and stability. A truly healthy core is about function — not just form — supporting your body in accomplishing both daily tasks and athletic feats” (CNN, 2025). True core strength comes from engaging and training the entire core — not just the superficial muscles — through functional movements and stabilization exercises. Engaging these muscles properly helps stabilize your spine and pelvis, improving overall coordination and reducing your risk for falls and injuries. Solid core activation also generates power while maintaining proper alignment during movement.

HOW TO PROPERLY ENGAGE YOUR ABS

“If you’ve been “sucking in your stomach” when given the prompt to “brace” or “engage your core” from a trainer, you aren’t properly engaging your core muscles. This means not only are you not getting all the benefits of a strong core, but you may also be putting yourself at risk for injury” (Well & Good, 2024). Proper core engagement begins with proper activation of the transverse abdominis, AKA your TVA. “The transverse abdominis is the deepest layer of abdominal muscles and runs between the ribs and the pelvis, horizontally from front to back. When activated, the TVA muscles create a deep natural “corset” around the internal organs and lumbar spine. These muscles stabilize the entire low back and core muscles and are the main core stabilizing muscles of the lumbar spine” (Very Well Fit, 2022).  

To activate your deep core through the TVA, begin by standing or lying down in a comfortable position with your spine in a neutral alignment (not overly arched or flattened, just natural). Inhale through your nose, allowing your diaphragm to expand. Avoid shallow chest breathing. As you exhale, gently draw your navel in towards your spine while dropping your ribs towards your hips and pulling in your waist. Don’t forget to contract your pelvic floor muscles (squeeze as if you’re holding in urine) as well.

A useful image is to imagine a small balloon is just behind your navel and you’re trying to squeeze it by pulling in your muscles from all sides. Keep breathing naturally while sustaining this core contraction. You should engage your core while standing, sitting, and during movements like squats, lunges, and planks to reinforce proper activation.

OUR TIPS

Many people struggle with properly engaging their core due to a lack of awareness or poor movement patterns. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) use breathing techniques and floor exercises to help clients develop better core activation. We may also use hands-on guidance to help clients feel the correct engagement. Exercises like dead-bugs, bird-dogs, and planks are a few favourites to strengthen and reinforce proper core engagement and spinal alignment. It’s important to establish this base before gradually increasing difficulty.

FINAL WORDS

Mastering core engagement is a game-changer for fitness and injury prevention. Regardless of your fitness level, taking the time to understand and apply proper core activation will improve your strength, posture, and movement efficiency. In-home and virtual personal trainers play a key role in this process by providing guidance, corrective feedback, and progressive exercises to help clients develop a strong and functional base. If you’re unsure about your core engagement, consider working with Nielsen Fitness to ensure you’re activating the right muscles and maximizing your performance safely. You can book an assessment with our team, here!