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  • Writer's pictureKyle Womack

The Step-by-Step Progression for Bracing Your Core


Proper core bracing is essential for preventing injuries and enhancing performance.


Here’s a step-by-step progression to master this crucial skill:


1. Brace

Start by lying flat on your back and practicing maintaining core stability. This will help you understand what it feels like to properly engage your core.


2. Breathe

While maintaining your brace, practice breathing. This will help you learn to keep your core engaged while still being able to breathe deeply and effectively.


3. Move

Now that you can brace and breathe, add simple leg or arm movements. This helps you integrate core stability into your overall movement patterns.


4. Load

Put it all together by adding load. Perform exercises like goblet squats or kettlebell presses while maintaining your brace and breathing. This final step ensures you can maintain core stability under pressure.


Mastering these steps will help you lift safely and effectively, reducing the risk of injury.


Dr. Kyle Womack, PT, DPT, SFMA, CF-L2

The MUV Co

MUV/RX

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