Why Every Exercise Is a Core Exercise (If You’re Doing It Right)

When most people hear “core training,” they immediately think of crunches, sit-ups, or maybe planks. But here’s the truth:

Every exercise is a core exercise—if you're doing it right.

Whether you're lifting weights, doing bodyweight movements, or rehabbing after an injury or spinal fusion, your core is the foundation. And if you're not actively bracing it correctly, you're putting your back at risk and leaving strength on the table.

The #1 Core Training Mistake

One of the biggest mistakes I see in the gym? People sucking in their stomachs or holding their breath, thinking that’s core engagement.

True bracing doesn't come from “sucking it in.” It comes from diaphragmatic breathing—also known as deep belly breathing—and using that breath to create internal pressure around your spine.

This creates a natural spine brace, protecting your back under load while improving stability, strength, and movement quality.

What Is Diaphragmatic Breathing?

Diaphragmatic breathing involves using your diaphragm (the large muscle beneath your lungs) to breathe deeply into your belly rather than your chest.

You’ll know you’re doing it right when:

• Your belly expands as you inhale

• Your chest stays relatively still

• You feel pressure around your entire core

  
  

This type of breathing helps you brace more effectively during lifts and functional movements, especially for those dealing with spinal issues or recovering from injury.

Core Bracing Drills You Can Practice Today

Here are a few breathing and bracing exercises I demonstrated in the video:

1. Diaphragm Activation Drill

• Find the bottom of your rib cage.

• Press your fingers just beneath your ribs.

• As you inhale, breathe your fingers out—your belly should expand.

• Practice deep, slow breaths, keeping your shoulders relaxed.

2. Hand Pressure Bracing

• Place your hands on your sides, between your ribs and hips.

• Engage your core and push out against your hands.

• Try to hold that pressure while breathing deeply—inhale and exhale without losing the brace.

3. Pause Squat Breathing

• Sit into a deep squat (to your mobility level).

• Keep an upright chest and breathe in and out slowly.

• Stay in that squat for 5 full breaths.

4. TRX Breathing Row

• Hold a W-row position under tension.

• While maintaining the row, take 5 deep diaphragmatic breaths.

• This helps connect upper body tension with core engagement.

5. BOSU Ball Belly Breathing

• Kneel with your stomach centered on the BOSU ball.

• Keep your body rigid while belly breathing into the ball.

• Do 5 full breaths while holding a tight brace.

Why This Matters (Especially for Spine Health)

Whether you’ve had a spinal fusion, chronic back pain, or just want to get back to the gym safely, learning to brace your core through breath is one of the most powerful things you can do.

It improves:

• Spinal stability

• Lift performance

• Injury prevention

• Confidence under load

  
  

And best of all—it’s low-impact, accessible, and effective.

Final Thoughts

Don’t sleep on your breath. Core training isn’t about crunches—it’s about creating internal strength that protects your spine and powers your movement.

Ready to build a core that works with your body and not against it?

👉 Watch the full video tutorial here: https://youtu.be/TjX2k8y6P6Q

👉 Need help getting back to the gym safely? Work with me 1-on-1 and get a personalized training plan tailored to your body, goals, and spine.