01/29/2026
Unpopular opinion but hear me out!
Most of the time when people think about bracing their core, they “grip” their upper abs and tighten up all of their abdominal muscles and sometimes their pelvic floor and glutes as well. The gripping is almost like the pinching of the abs just below the rib cage.
This mechanism doesn’t usually include engagement of the deep core muscles and that is actually what we are wanting when we are trying to gain stability and control of the core/trunk for upper and lower body exercises.
When we brace or grip the upper abs without the deep core engagement this increases abdominal and pelvic pressure leading to diastasis recti, pelvic organ prolapse, urinary leakage, and can even cause low back and hip pain.
Instead of bracing, try engaging your deep core–the muscle that runs from hip to hip just below the belly button and the pelvic muscles as you exhale. The exhalation stimulates the engagement of these muscles!
Need help with this or notice that you are bracing and gripping? We’d love to help! DM us gripping or contact us on our website!
