The Right & Wrong Way to Engage Your Core During Workouts & Daily Activities
As an executive mom, you don’t have time for ineffective workouts or movement patterns that lead to more pain. You know a strong core is key to better posture, less pain, and more energy, but here’s the problem - most people aren’t engaging their core correctly. In fact, many common core activation mistakes can lead to tightness, back pain, and even more fatigue. Whether you’re working out or just moving through daily activities like sitting, lifting, and walking, learning to properly engage your core can make all the difference. In this blog lets discuss how to do it right and what to avoid.

The Wrong Way to Engage Your Core:
Many people think engaging the core means simply “sucking in” or tightening their abs, but this can create more tension than stability. 

Common Core Engagement Mistakes:
  • Holding your breath instead of using controlled breathing.
  • Tensing your abs too hard, leading to unnecessary pressure on the spine.
  • Only engaging the upper abs, ignoring the deep core muscles that provide true stability.
The Right Way to Activate Your Core:
Instead of bracing too hard, focus on gentle core activation that supports your spine without unnecessary tension. Your core should work as a whole unit, stabilising your movements in a natural way. 

How to Engage Your Core Correctly:
  • Imagine gently drawing your belly button toward your spine (without sucking in).
  • Breathe naturally - avoid holding your breath while activating your core.
  • Feel the engagement in your deep core muscles, not just your upper abs.


Applying Proper Core Engagement to Workouts & Daily Activities:
Engaging your core correctly isn’t just for workouts. It’s essential for how you sit, stand, lift, and move throughout the day. 

Use These Core Engagement Tips Daily:
  • During workouts: Engage your core before lifting weights or doing bodyweight exercises like squats and lunges.
  • While sitting at your desk: Sit tall, gently activate your core, and avoid slouching.
  • When lifting objects (or kids!), brace your core lightly before bending and lifting to protect your lower back.
Core strength isn’t about doing endless crunches. It’s about learning to engage the right muscles in the right way during every movement. By improving your core activation, you will experience better posture, less pain, and more energy, all without extra effort.

HERE is a free guide to '10 Easy Desk- based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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