Are you bracing your core or just holding your breath? A yoga teacher reveals how to correctly engage your deep core muscles when you exercise

You’ll have read or heard the instruction a thousand times, but how do you actually engage your core and what does it look like in practice?

That’s something certified yoga teacher Leanne Lent from fitness app Yoga-Go wanted to demystify recently when she shared a video on Instagram.

In the post, Lent demonstrates what most people do wrong, sucking in her stomach and clenching her abdominal muscles.

She then reveals how to actually brace your core with a close-up of her stomach. This time, there's no obvious sucking in of her tummy. She continues to breathe normally.

It’s a subtle change, but it can make a world of difference.

“To engage your core effectively, you're aiming to create support around your spine, especially between your ribs and hips, using your deep core muscles,” Lent tells Fit&Well.

“A lot of people think it means sucking in, but that actually just creates tension and limits your movement and breath.”

When asked by one follower about what to do with the lower belly, Lent gives a clear example of how to engage the core.

“Rather than the sucking in sensation, you can engage your core by imagining you are bracing for a light punch to the stomach, tightening the muscles around your waist, and activating the pelvic floor.”

Here, Lent elaborates on what to do—and what not to do—to effectively engage your core muscles and protect your spine when exercising.

Watch Leanne Lent’s video

Use these three tips to effectively engage your core

1. Soften your belly

Lent says the best way to access your core is to start with your breath.

Inhale gently, then as you exhale, draw your lower belly in.

“Imagine wrapping your waist inwards rather than tensing your abs,” she says. This provides natural support through your torso without over-bracing.

“You want to feel a subtle, 360° engagement—not just at the front, but around your sides and back too.

“This helps protect your spine, improves your posture, and makes your movement feel more stable and intentional.”

2. Keep breathing

The cardinal error when bracing the core is sucking in your stomach and holding your breath.

“It might look like you’re engaging your core, but what’s really happening is tension, not engagement,” says Lent, explaining that you should instead keep breathing naturally.

“Pulling your belly in too hard can actually stop the deeper core muscles from working properly.

“It can create pressure in your lower back, especially if you’re doing it while moving or exercising.”

3. Stay loose

Another common no-no is clenching everything, says Lent.

“Glutes, abs, even shoulders—when you do that, you lose the ability to move freely and breathe properly, which just makes everything harder and less effective,” she says.

“True core engagement feels supportive, but not rigid.”

If someone is struggling to find that connection, Lent encourages them to imagine they are preparing to carry something heavy.

"There’s a subtle brace, but you’re still able to move and breathe.”

How to engage your core in practice

To highlight what effective core engagement should look and feel like in practice, Lent provides two examples—one a fundamental yoga pose and another a common strength exercise.

“In something like a downward dog, without core engagement, you might feel your lower back sag or your ribs flare, which can make your shoulders work harder than they need to," she explains.

“When you switch your core on, your spine feels more supported, your movement feels more connected and it becomes easier to hold the pose without strain.”

The same issues arise when performing a squat.

“Lack of core control often shows up as the chest dropping forward or the lower back over-arching," says Lent.

“When your core is engaged, your spine stays more neutral, you’ll feel more balanced and the whole movement feels smoother and stronger.”

Give these two exercises a try today and let us know in the comments below if you can feel the difference.