How To Perform 4 Abdominal Bracing Exercises Correctly

Abdominal bracing is a common term that is used, however most people do not understand what abdominal bracing is or how to perform abdominal bracing. This article will explain exactly how to perform abdominal bracing with proper form. It will also provide the most effective abdominal bracing exercises for the best activation of the core muscles.

The abdominal muscles or core muscles are one of the most commonly neglected muscle groups. This is perhaps because most people do not know how to activate these muscles.  

Knowing how to effectively brace your core is crucial in preventing injury, especially when lifting heavy loads or heavy weights. Poor or lack of bracing techniques can cause debilitating back pain. So what exactly is abdominal bracing and why should you learn how to perform it?

Best Core Bracing Exercises

It is best to first perform training exercises in simple positions such as supine (lying on your back), sitting and standing. Once you have mastered how to activate the core muscles in these positions you can progress to bracing the core in functional movements such as lifting.

• Start by lying on your back with both of your knees bent.
• Now tighten your abdominal muscles as if you are about to be punched in the stomach.
• Make sure to not hold your breath during this exercise.
  • It is important to breathe while activating these muscles.

The best core bracing exercises are also considered core exercises. These include bird dogs, dead bugs, front plank and side planks.

As always it is best to see a healthcare provider prior to starting an exercise program in order to rule out any other injuries. A physical therapist will be able to provide you with the best abdominal exercises for you and your specific condition. They will also be able to provide cues on how to perform each exercise properly.

Often times people will get personal trainers from the gym, however, it is important to use a personal trainer that understands the anatomy of the body. You want someone who can prescribe you exercises without increasing your risk of injury. 

1. Dead Bug

• You will need to maintain a neutral lumbar spine for this exercise.
• The starting position is on your back with both of your legs off the mat in table top position with your arms facing the ceiling.
• Maintain your abdominal brace and extend your arm and opposite leg at the same time.
• With the correct abdominal bracing technique you should feel your abdominal muscles working.
• If you start to feel pain in your back then you are not performing abdominal bracing correctly or your abdominal muscles or fatiguing.
  • In this case bring your legs down and take a break.

2. Bird Dog

• For this exercise you will start on your hands and knees.
• It is important to maintain a neutral spine throughout this exercise.
• Maintain your abdominal brace and extend your leg and opposite arm.
• For added difficulty, you can also perform this exercise by touching your knee to your opposite elbow.
  • Still too easy?
    • You can balance one knee on an unstable surface such as a dynadisk or Airex pad.
• Common mistakes of this exercise are compensating by rotating your hip upwards when reaching your arm and leg out.
  • Your hips should be facing down throughout the entire exercise.
  • Another way to think about it is if you were to balance a plate on your back it should stay balanced throughout the entire exercise. 

3. Front Plank

• The front plank is a great example of an abdominal bracing exercise.
• Start on your elbows and toes and maintain your abdominal bracing.
• Your hold time will vary depending on your core stability and strength.
  • Usually 20-30 seconds is a good starting place for most people.
• Be sure to not allow the hips to sag down or to have your butt pointing towards the ceiling.

4. Side Plank

• This exercise helps to strengthen the obliques which are the commonly neglected core muscles.
• Start by lying on your side and lift your hips up by bearing weight through your elbow and feet.
  • Again make sure to maintain a neutral spine and don’t let your hips slowly sag to the ground.
• It is best to start with a hold time of 15-30 seconds if you are just starting out.

Abdominal Bracing Meaning

Abdominal bracing is the act of activating your deep abdominal muscles. This is typically performed during a movement or exercise.

For example, before lifting a heavy object, you would perform abdominal bracing to take the stress off of your back musculature.

It can be challenging to activate these abdominal muscles at first which is why it is best to initially practice activating these muscles while lying on your back without the added complexity of other movements/ exercises. 

Abdominal Bracing Muscles

• Transverse Abdominis
• Internal Obliques
• External Obliques
• Rectus Abdominis
• Multifidus muscle 
• Pelvic Floor

After the core engagement of all these muscles, the erector spinae will also activate and help in protecting the spine. There isn’t just one abdominal muscle that is responsible for core stability. It is the combination of these exercises which create core stability.

Abdominal Bracing Benefits

Some benefits of abdominal bracing are improving

• Chronic low back pain
• Strengthening the pelvic floor muscles
• Strengthening back muscles
• Activating the forgotten deep abdominal muscle of rectus abdominis.

Abdominal Hollowing Exercise

Start by lying on your back with your knees bent. Now slowly draw in your belly button. The key with this exercise is to draw the lower part of your abdominal muscles in without moving your upper abdomen or pelvis. 

Although this article is focused on abdominal bracing exercises it is important to understand the key difference between abdominal bracing and abdominal hollowing.

Abdominal Bracing vs Hollowing 

The goal of both the abdominal hollowing and abdominal bracing exercises is to improve spinal stability, however, they do this in different ways.

In abdominal hollowing, only the transverse abdominus and pelvic floors are recruited. Abdominal hollowing is typically used for lighter loads, while abdominal bracing is used for heavier loads and recruits all of the core muscles.

Some research shows that abdominal bracing is superior in activating the core muscles than abdominal hollowing. You can find more research here.

Does Bracing Work The Abs?

Yes, abdominal bracing works the abs. Abdominal bracing is an isometric contraction and assists in core stability and core strengthening. Abdominal bracing successfully activates both the superficial and deep core muscles.

How Can I Improve My Core Bracing?

The best way to improve core bracing is to use your abdominal brace in your everyday activities. This includes activities such as standing up from a chair, picking up an object, walking and running.

What Causes Abdominal Muscles to Stop Working Well?

There are a variety of reasons that abdominal muscles may stop working well but the most common reason is after pregnancy, in which the rectus abdominis muscle becomes overstretched. This can also occur in people who have not had pregnancies. Many middle-aged women have poor core and bracing strength. 

Some other common reasons the abdominal muscles have stopped working as well are:

• Being overweight especially carrying a lot of abdominal fat
• Incorrect bracing techniques
• Poor core strength

Unsafe Abdominal Bracing Technique to Avoid

A common misconception is that in order to brace you should either push your stomach out or hold your breathe. When you push your stomach outwards you are not activating all of the abdominal muscles and thus not supporting the back as well as you should. You should never hold your breath during these abdominal bracing exercises.

The valsalva maneuver is a breathing maneuver used by heavy weight lifters. It is performed by taking a deep breath in so only your stomach pushes outwards.

You chest should not move. Now breathe out with a closed glottis. This means the air will still stay in your lungs and you are essentially still holding your breathe.

You will finish the rep and then breathe out normally. This technique can be dangerous and should only be used with trained weight lifters. It can be dangerous because it rapidly increases your heart rate, blood pressure and intra-abdominal pressure when performing the maneuver. For the purposes of this article we will not be using the valsalva maneuver but it is still important to understand what it is.

Safe Abdominal Bracing Technique

The best way to perform abdominal bracing is to start with your knees bent and back flat on the ground. Now gently activate or squeeze your abdominal muscles. If you are struggling with this activation you can think of it like bracing your core to get hit in the stomach.

The key with this exercise is to not hold your breathe. If you are losing the contraction every time you breathe in then you are not performing it correctly. 

When To Use Abdominal Bracing

There are many different ways to use abdominal bracing, however the best time to use abdominal bracing is when lifting heavy objects, participating in sports, running or any functional activity that requires you to protect your spine.

The quadratus lumborum is a common muscle that can become tight and painful when abdominal bracing is either not performed or performed incorrectly. 

Summary

The most important part of all of these exercises is perform each one with proper form. The ultimate goal of these abdominal bracing exercises is to effectively improve core stability, decrease lower back pain and assist in injury prevention.  By the end of this article I hope you understand that core stability matters and that you can improve your core stability with the right abdominal bracing exercises.

If you do have chronic back pain you can find 9 Miraculous Exercises For Lower Back And Hamstring Pain here.