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 & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

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

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