Do You Really Need to “Engage Your Core?”

I came across a new study recently that immediately caught my attention because it touches on something people ask me about all the time:

“How do I engage my core?”

If you’ve taken yoga, Pilates, or other kinds of movement classes, you’ve probably heard cues like:

“Pull your navel to your spine.”

“Brace your core.”

“Engage your abs.”

These cues can be helpful in certain moments. I even use them in my own classes, especially when we’re lifting weights or need a little more support. But that doesn’t mean you need to brace your body all day like you’re preparing for battle.

Some people might believe they need to consciously hold their core all the time in order to move safely or protect their back.

But new research brings up a really interesting question:

What if constantly trying to engage the core is not always necessary?

In this study, researchers looked at more than 150 people with chronic low back pain. Everyone followed the same Pilates program for 12 weeks.

The only difference was the instruction they were given.

👉 One group was told to keep the core activated and engaged during the exercises.

👉 The other group was told to move in a more relaxed way, without specific cues to contract or activate the abdomen.

What did this research find?

Both groups improved. But the group that was encouraged to keep the abdomen relaxed had slightly greater improvements in how much their back pain interfered with daily life.

Constantly engaging the core did not lead to a better outcome. And relaxing the core may have actually had a small benefit.

This is a good reminder that your body is incredibly intelligent and does not need to be micromanaged.

Stability is not something you have to force every second. It is something your nervous system is constantly organizing and adapting in relationship to the movement you’re doing.

Of course the muscles of the abdomen, back, pelvis, and diaphragm all matter. These muscles work together to support breathing, posture, movement, and spinal stability.

But perhaps constantly attempting to “engage your core” can create more tension, rigidity, and guarding. And for people with chronic low back pain, that continual contraction may not always be helpful.

To sum it up:

There are times when we need to engage the muscles of the core to create strength, support, and stability. But there are also times when we need to soften, breathe, let go of unnecessary tension, and trust that the body knows how to organize itself.

If you’re ready to build a more intelligent relationship with your body, this is what we explore together in classes every week.

Come practice with us and experience a different kind of yoga, one that helps you move with more freedom, less tension, and greater trust in your body.