Bracing your core is an essential skill that develops over time with practice.

When you are first learning how to lift weights, you have to make a conscious effort to take a deep "belly" breath and brace your midline (core) any time weight is involved. With enough practice, this will become muscle memory.

• Deep belly breath - if you watch a baby or young child breathe, you will see that mostly their belly is what moves in and out, not the chest. This is how humans get the biggest and most efficient breath.
• Once the full belly breath is achieved, you must actively squeeze and brace your core while keeping neutral, proper posture.
• Slowly exhale as you approach the end of the lift/movement. Do not quickly exhale or deflate during the lift!

When a weight belt is involved the procedure is the same, but now you have a stiff belt to push your belly into, which aids in bracing the core further.

Check out the pics for reference, and get with a coach if you have questions!

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