How to Actually Brace Your Core (Stop Lower Back Pain Forever)
Everyone says "brace your core" and nobody actually tells you how to do it So that's exactly what we go through in today's video: how to brace your core properly, whether you're lifting in the gym, training at home, or just picking something up off the floor without tweaking your back I spent years thinking bracing meant sucking my belly in, or holding my breath and going red in the face In this video I'll show you what your core actually is (spoiler alert: it's not a muscle), how to use 360 degree breathing to build real pressure, how to line your ribs and pelvis up so that pressure doesn't leak, and how to dial your brace up and down depending on whether you're lifting something light or going near your limit If you get lower back tweaks when you lift, or you've been training for a while and never quite worked out what bracing is meant to feel like, this is the one to watch Stick around for the floor drill at the end, it's the fastest way to actually feel it click ⏱️ TIMESTAMPS 00:00 Intro 00:31 Your core isn't a muscle, it's a container 01:12 The anatomy: diaphragm, pelvic floor and walls 02:16 Ribs over pelvis (how to actually line it up) 02:45 The 360 degree breath, with a demo 04:15 The 4 step brace 05:13 Why bracing is NOT holding your breath 05:40 The mistakes you're probably making 06:07 How hard should you brace? Light vs moderate vs heavy 07:36 Is holding your breath under heavy weight safe? 07:54 The floor drill (try this today) 🎥 Thank you @MuscleandMotion for the visuals 📥 FREE DOWNLOAD Grab my movement patterns guide, the 7 exercises that train your body the way it's built to move: https://mailchi.mp/d2fa95e2fa42/go3fg... 🏋️ TRAIN WITH ME MOVE, my training programmes for the gym or for home: https://www.championcoaching.co.uk 🍽️ EAT WITH ME Fat Loss Friendly Meals The Size Of My Head, my recipe ebook: https://www.mealsthesizeofmyhead.com 💬 LET'S CHAT Try the floor drill and tell me how you got on in the comments - I read them all Instagram: / abichampionpt Website: https://www.championcoaching.co.uk #corebracing #howtobraceyourcore #coretraining #360breathing #liftingtips
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