The Power of 90–90 Hip Work (and Why Passive Stretching Isn’t Enough)
If you’ve ever been told you have “tight hips,” chances are you’ve also been told to stretch more.
Stretch your hip flexors. Stretch your glutes. Stretch your piriformis.
And while stretching can feel good in the moment, here’s the truth I see again and again with my clients:
👉 Loose hips aren’t the same as strong hips. 👉 Mobility without strength doesn’t last. 👉 Passive stretching alone doesn’t teach your nervous system how to own range of motion.
That’s why one of my favourite ways to build real, usable hip mobility is through active strengthening from the 90–90 position — and all the variations that come with it.
Why the Hips Matter So Much
Your hips are the crossroads of the body.
They connect:
• Upper body ↔ lower body • Stability ↔ movement • Power ↔ control
Strong, adaptable hips support:
✔ Lower back health ✔ Knee and ankle alignment ✔ Pelvic stability ✔ Walking, running, lifting, rotating ✔ Getting up and down from the floor as we age
And yet, most people either:
• Avoid training their hips altogether • Stretch them passively • Or load them heavily without first building control
That’s where 90–90 work becomes a game-changer.
What Is the 90–90 Position?
The 90–90 position places both hips into internal and external rotation at the same time.
• Front leg = external rotation • Back leg = internal rotation
This position:
• Exposes weak links • Reveals asymmetries • Challenges deep hip stabilizers • Trains rotational control
And when we actively move in and out of this position — instead of just sitting there — we begin to teach the hips how to produce and control force.
Why Passive Stretching Isn’t Enough
Passive stretching:
• Relies on gravity or leverage • Doesn’t create strength • Often bypasses the nervous system • Can temporarily increase range without stability
Your body is smart.
If it doesn’t feel safe or strong in a range of motion, it will tighten back up — no matter how much you stretch.
That’s why many people stretch daily and still feel:
• Tight • Restricted • Achey • Unstable
Strength is what makes mobility stick.
How I Progress 90–90 Hip Strength With My Clients
I don’t jump straight into sitting upright and forcing the position. I meet the body where it’s at and build from there.
1️⃣ Assisted 90–90 — Lying Down
I often start clients lying on their back, feet wider than the mat.
From here:
• Windshield wipers side to side • Knees gently drop in and out
This removes gravity, reduces tension, and lets the hips explore rotation safely.
Goal:
• Smooth control • No forcing • 5–10 reps
2️⃣ Seated 90–90 With Hands Behind
Next, we come upright into a seated 90–90 position, hands placed behind the body for support.
From here:
• Shift weight • Explore rotation • Stay tall through the spine
This adds a postural demand while still offering assistance.
3️⃣ Seated 90–90 — No Hands
Now the work begins.
Removing the hands means:
• The hips must stabilize • The core must engage • The nervous system wakes up
This is where people often realize how much strength they don’t yet have — and that’s a good thing.
4️⃣ Internal Rotation Lift (Back Foot)
From the 90–90 position:
• Keep the knee down • Lift the back foot
This targets deep internal rotators of the hip — muscles that are often undertrained and essential for knee and pelvic health.
5–10 controlled reps.
5️⃣ External Rotation Lift (Knee Lift)
Now:
• Lift the knee of the front leg • Maintain posture • No leaning or cheating
This challenges the external rotators and stabilizers of the hip.
Slow. Intentional. Controlled.
6️⃣ Full Back Leg Lift
This is one of my favourites.
From 90–90:
• Lift the entire back leg off the ground
This requires:
• Deep hip strength • Core integration • Neuromuscular control
This isn’t about height — it’s about ownership.
7️⃣ Leg Swings From 90–90
Once strength is established:
• Swing the leg forward • Swing it back
Now we’re integrating:
• Rotation • Momentum • Control
This bridges the gap between static strength and dynamic movement.
8️⃣ 90–90 Good Mornings
From the 90–90 position:
• Hinge forward • Come back up
This strengthens:
• Hips • Posterior chain • Spinal stability
You can:
• Perform reps • Or add a hold at the bottom
Both are powerful.
9️⃣ Coming Up From 90–90
One of the most functional progressions:
• Transitioning from the floor • Standing up from 90–90
This trains real-life strength:
• Getting up • Changing levels • Moving through rotation under load
Why This Matters (Especially as We Age)
Strong hips:
• Reduce fall risk • Protect the lower back • Support daily movement • Increase confidence • Improve athletic performance
Passive flexibility without strength fades.
Active mobility builds resilience.
How I Program It
For most people:
• 5–10 reps per variation • 2–3 variations per session • Slow, controlled tempo
This can be:
• A warm-up • A strength block • A cool-down • A standalone mobility session
The Takeaway
If your hips feel:
• Tight • Weak • Unstable • Restricted
The answer isn’t more stretching.
It’s strength through range.
The 90–90 position isn’t just a stretch — it’s a training tool that teaches your body how to move, stabilize, and thrive in rotation.
Strong hips = a strong foundation.
And when you build strength from the inside out, your mobility doesn’t just improve — it lasts.
If you think the agility ladder is only for athletes, kids’ sports, or quick warm-ups, it’s time to rethink that belief.
The agility ladder is one of the most versatile, neurologically powerful, and accessible training tools available. Whether your goal is fat loss, strength, injury prevention, coordination, or longevity, agility ladder training can support your body and brain in ways traditional gym exercises often miss.
At Choose2Be, we don’t just train muscles—we train movement intelligence, resilience, and confidence. The agility ladder fits perfectly into this philosophy.
In this article, we’ll explore:
What an agility ladder is
The benefits of agility ladder training
Who agility ladder exercises are for
How agility ladder work supports strength, balance, and brain health
How to safely incorporate an agility ladder into your workouts
What Is an Agility Ladder?
An agility ladder is a flat ladder laid on the ground, usually made of nylon straps with evenly spaced rungs. It’s designed to improve foot speed, coordination, balance, reaction time, and movement efficiency.
Unlike machines that isolate muscles, the agility ladder trains:
The nervous system
The feet and ankles
The hips and core
The brain-body connection
Agility ladder drills require you to move with intention, rhythm, and awareness—making it a powerful tool for functional fitness.
Why the Agility Ladder Is So Effective
1. Agility Ladder Training Improves Coordination and Brain Function
Every agility ladder drill challenges your brain to:
Process information quickly
Coordinate upper and lower body
React to spatial awareness and timing
This makes agility ladder training a form of neuroplastic training. You’re not just moving—you’re thinking, adapting, and learning.
This is especially important for:
Adults over 40
People returning to movement after injury
Anyone wanting to maintain cognitive sharpness
The agility ladder trains fast thinking through movement, which directly supports balance, reaction time, and fall prevention.
2. The Agility Ladder Strengthens Feet, Ankles, and Knees
Many injuries begin at the feet and ankles due to weak stabilizers and poor proprioception.
Agility ladder exercises:
Strengthen intrinsic foot muscles
Improve ankle mobility and stiffness control
Enhance knee tracking and alignment
Because agility ladder drills are low load but high coordination, they are excellent for injury prevention without excessive joint stress.
At Choose2Be, we often use the agility ladder to:
Rebuild confidence after injury
Support knee health
Improve foot strength for runners and lifters
3. Agility Ladder Training Enhances Athleticism at Any Age
You do not need to be an athlete to benefit from agility ladder work.
Athleticism simply means:
Moving efficiently
Changing direction safely
Controlling your body in space
Agility ladder drills train:
Deceleration
Acceleration
Lateral movement
Rotational control
These skills are essential for daily life—stepping off curbs, avoiding slips, carrying groceries, or playing with kids.
Agility Ladder vs Traditional Cardio
Many people rely on treadmills, bikes, or ellipticals for cardiovascular fitness. While these tools have their place, they often lack movement variability.
Agility ladder training offers:
Elevated heart rate
Full-body engagement
Neurological stimulation
Short, efficient workouts
Unlike steady-state cardio, agility ladder work keeps your brain engaged, which increases:
Adherence
Enjoyment
Movement confidence
You can get a powerful conditioning effect in 10–15 minutes with the agility ladder.
Who Should Use an Agility Ladder?
The agility ladder is adaptable for nearly everyone.
Agility Ladder Training Is Great For:
Beginners new to fitness
Adults over 40
Athletes and recreational movers
People rehabbing injuries (with guidance)
Those wanting better balance and coordination
It’s Especially Helpful If You:
Feel “clumsy” or disconnected in your body
Want to improve balance and reaction time
Get bored easily with traditional workouts
Want functional, real-life movement skills
At Choose2Be, we scale agility ladder drills to meet the individual—slow, controlled patterns first, then gradually increasing complexity.
Mental and Emotional Benefits of the Agility Ladder
One of the most overlooked benefits of agility ladder training is confidence.
Many clients say:
“I didn’t think I could do that.”
“I feel sharper.”
“I feel younger and more capable.”
The agility ladder provides immediate feedback. You either step in cleanly or you don’t—and that creates learning, not failure.
This supports:
Growth mindset
Nervous system regulation
Emotional resilience
Movement that requires focus can be grounding and calming, especially for people with anxiety or chronic stress.
Agility Ladder Training and Fat Loss
While the agility ladder isn’t about burning massive calories in isolation, it supports fat loss by:
Increasing overall movement quality
Improving workout intensity tolerance
Supporting hormonal balance through nervous system engagement
Short bursts of agility ladder drills elevate heart rate without exhausting the body—making it ideal for sustainable fitness routines.
How We Use the Agility Ladder at Choose2Be
At Choose2Be, the agility ladder is not a gimmick—it’s a movement education tool.
We use it to:
Warm up the nervous system
Teach coordination and rhythm
Prepare joints for strength training
Build confidence in movement
Agility ladder drills are often paired with:
Strength training
Rotational work
Balance exercises
Mobility flows
This creates well-rounded, intelligent programming rather than random workouts.
Getting Started with an Agility Ladder
If you’re new to agility ladder training:
Start slow
Focus on accuracy over speed
Breathe
Keep movements small and controlled
Speed comes naturally once coordination improves.
You don’t need fancy drills. Simple patterns done well are more effective than flashy movements done poorly.
Final Thoughts: Why the Agility Ladder Belongs in Your Training
The agility ladder is one of the simplest tools with the greatest return on investment.
It trains:
Body
Brain
Confidence
Longevity
Whether you’re lifting heavy, returning from injury, or just wanting to feel more capable in your body, agility ladder training deserves a place in your routine.
At Choose2Be, we believe movement should make you feel strong, smart, and alive. The agility ladder does exactly that.
If you’re curious about incorporating agility ladder training into your program, we’re here to help you move better—not just more.
As a health and fitness coach and the founder of Choose2Be, I’ve always believed that transformation happens when the right tools meet the right environment—and when training is tailored to each individual. Recently, I upgraded my home office with the Speediance Gym Monster 1.0, a cutting-edge smart training machine that has completely changed the way I train my clients.
In this post, I want to share what it’s like to coach in my home space using this new technology, the benefits it brings for clients, and why I believe it’s a game-changer for personal training. Check out this page if you want to learn more: https://ca.speediance.com/
Why I Chose to Train in My Home Space
Many of my clients live busy lives—balancing work, family, and self-care—and the traditional gym model isn’t always practical. Having a personal training space at home allows me to:
Offer flexible sessions around my clients’ schedules.
Create a private, safe environment for clients who may feel intimidated by large gyms.
Incorporate technology that enhances both coaching and client results.
The Gym Monster 1.0 fits perfectly into my home office setup, giving me a compact, versatile space where I can coach efficiently and effectively.
The Gym Monster 1.0 is an all-in-one smart strength training machine designed for precision, efficiency, and versatility. Here’s what makes it special:
Digital Resistance: Adjustable resistance up to 220 lbs (100 kg) in precise increments, allowing me to tailor each client’s session to their strength level.
Multiple Training Modes: Standard, Chain, Eccentric, and Constant modes provide variety and targeted stimulation for different muscle groups.
Smart Interface: A touchscreen and Bluetooth/WiFi connectivity track reps, volume, and performance metrics.
Compact Design: Its small footprint fits perfectly in a home office without taking up excessive space.
This technology allows me to give clients a professional, gym-quality experience right in my home.
How I Use the Speediance Gym Monster 1.0 with Clients
Training clients with the Gym Monster 1.0 allows me to combine smart technology with a personal touch. Here’s how a typical session might look:
1. Personalized Assessment
Every client starts with an assessment. The Gym Monster 1.0 helps me evaluate:
Strength imbalances
Range of motion limitations
Muscle activation patterns
This data helps me design sessions that are safe, effective, and targeted to each individual’s needs.
2. Warm-Up & Mobility
I begin each session with dynamic warm-ups, incorporating wrist, shoulder, and hip mobility exercises. Using the machine in Constant mode, I guide clients through controlled cable movements that improve flexibility and prepare muscles for heavier loads.
3. Strength & Functional Training
Depending on the client’s goals, we focus on:
Upper Body Strength: Using the standard mode for presses, rows, and cable variations.
Lower Body Conditioning: Squats, lunges, and functional movement patterns adapted to the client’s fitness level.
Eccentric Training: Controlled lowering phases to improve strength, stability, and injury prevention.
The machine’s smart resistance makes it easy to adjust weight quickly between exercises, keeping sessions flowing smoothly.
4. Real-Time Feedback & Progress Tracking
One of my favorite features is the Gym Monster 1.0’s ability to provide immediate feedback:
Reps and sets are tracked automatically
Performance metrics, like load distribution and muscle engagement, are displayed in real-time
Clients can see their own progress, which boosts motivation and accountability
This technology ensures that every session is both safe and measurable.
5. Cool Down & Recovery
We finish sessions with stretching, mobility work, and low-resistance movements on the machine to enhance recovery. I also guide clients through breathing exercises and mindfulness techniques, integrating holistic health into each session.
Benefits of Training Clients in My Home Space
Training clients in my home space offers several advantages:
Privacy and Comfort: Clients feel relaxed, which improves focus and engagement.
Efficiency: Less setup time, more focus on movement quality and client experience.
Custom Experience: I can tailor programming with the machine’s smart features and my personal coaching style.
Technology Integration: Clients can see data in real-time, creating transparency and accountability.
Why This Approach Works
The combination of smart technology and in-person coaching creates a training experience that is:
Data-driven: Objective metrics guide progress.
Client-focused: Programming is tailored to individual needs.
Flexible: Sessions can be adjusted on the fly based on client performance and energy levels.
Safe: Real-time feedback reduces injury risk.
By integrating the Gym Monster 1.0 into my home office, I can deliver professional, results-oriented training that rivals any commercial gym experience.
Tips for Home-Based Personal Training
If you’re a coach or trainer considering bringing technology into your home space, here are my top tips:
Assess Your Space: Ensure there’s enough clearance around the machine for safe movement.
Invest in Quality Equipment: Smart machines like the Gym Monster 1.0 offer versatility and professional-grade features.
Leverage Technology: Track progress, use video tutorials, and provide feedback to enhance client experience.
Create a Comfortable Environment: Lighting, flooring, and organization matter for both safety and professionalism.
Integrate Holistic Coaching: Combine strength training with mobility, mindfulness, and recovery strategies.
Conclusion
Bringing the Gym Monster 1.0 into my home office has elevated the way I train clients. It allows me to deliver professional, personalized, and data-driven sessions in a private, convenient space. The smart technology enhances safety, tracks progress, and provides a versatile platform for both strength and functional training.
For coaches, trainers, or anyone seeking an effective, high-tech solution for in-home personal training, the Gym Monster 1.0 is a transformative tool. Combined with tailored programming, personal coaching, and a holistic approach to movement, it can help clients achieve their goals safely, efficiently, and confidently—all from the comfort of a home space.
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Wrist mobility is often overlooked in fitness, yet it plays a vital role in overall upper-body performance, injury prevention, and daily functionality. From lifting weights to typing on a keyboard, your wrists are constantly in action. Poor wrist mobility can lead to discomfort, reduced strength, and even long-term injuries such as tendonitis or carpal tunnel syndrome. In this article, we’ll explore the importance of wrist mobility, common limitations, and practical exercises to improve wrist flexibility, strength, and stability.
Why Wrist Mobility Matters
Your wrists are complex joints made up of bones, ligaments, tendons, and muscles. They support a wide range of motion, including flexion (bending forward), extension (bending backward), radial deviation (moving toward the thumb), ulnar deviation (moving toward the pinky), and rotation. Good wrist mobility is essential for:
Strength Training: Proper wrist alignment enhances grip strength and allows for safer execution of exercises such as push-ups, bench presses, and pull-ups. Limited wrist mobility can compromise form and increase the risk of injury.
Daily Activities: Tasks like cooking, cleaning, typing, or carrying objects require a full range of wrist motion. Limited mobility can cause discomfort and reduce efficiency in daily life.
Injury Prevention: Stiff wrists increase stress on the surrounding muscles and tendons. Over time, this can contribute to conditions like carpal tunnel syndrome, tendinitis, or general wrist pain.
Enhanced Athletic Performance: Sports such as yoga, gymnastics, rock climbing, tennis, and martial arts demand strong, flexible wrists. Improved mobility ensures better performance and reduces strain on other joints, like the elbows and shoulders.
Common Causes of Wrist Stiffness
Several factors can contribute to limited wrist mobility, including:
Sedentary Lifestyle: Prolonged typing or smartphone use can cause tightness in wrist flexors and extensors.
Previous Injuries: Sprains, fractures, or tendon issues can restrict motion.
Overuse: Repetitive motions, particularly in sports or work-related tasks, can lead to chronic stiffness.
Muscle Imbalances: Weak forearms or tight chest muscles can indirectly reduce wrist flexibility.
Assessing Wrist Mobility
Before diving into exercises, it’s essential to assess your wrist mobility. A simple test involves placing your palms flat on a table:
Start in a kneeling or standing position and place your hands flat on a table with fingers pointing forward.
Slowly lean forward, keeping your palms on the surface.
Notice any discomfort, pain, or inability to keep your palms flat.
Test flexion by placing your palms together in front of your chest (prayer position) and slowly lowering them toward your waist.
Limited motion or pain during these movements may indicate tightness or weakness in your wrists, forearms, or shoulders.
Top Wrist Mobility Exercises
Incorporating wrist mobility exercises into your routine can improve flexibility, reduce pain, and support stronger lifts. Here are the most effective exercises to try:
1. Wrist Flexor Stretch
Target: Flexor muscles (underside of the forearm)
Extend your arm forward, palm facing up.
Use your other hand to gently pull the fingers down toward the floor.
Hold for 20–30 seconds and switch sides.
Repeat 2–3 times per wrist.
This stretch helps relieve tension from typing or gripping tasks and improves range of motion.
2. Wrist Extensor Stretch
Target: Extensor muscles (top of the forearm)
Extend your arm forward, palm facing down.
Use your other hand to gently pull the fingers back toward your body.
Hold for 20–30 seconds and repeat 2–3 times per wrist.
Stretching the extensors helps balance the wrist and reduces the risk of overuse injuries.
3. Prayer Stretch
Target: Overall wrist flexion and extension
Place your palms together in a prayer position in front of your chest.
Slowly lower your hands toward your waist while keeping your palms together.
Hold for 15–30 seconds and repeat 2–3 times.
This exercise improves flexibility and is especially useful for yoga practitioners and weightlifters.
4. Tabletop Rocking
Target: Wrist extension, forearm strength
Start on hands and knees in a tabletop position.
Keep your fingers facing forward and rock your body backward over your heels.
Slowly return to the starting position.
Perform 10–15 reps.
This dynamic stretch helps warm up the wrists while building joint stability.
5. Fist to Open-Hand Stretch
Target: Finger and wrist mobility
Make a fist with your thumb on the outside.
Slowly open your hand and stretch fingers wide.
Repeat 10–15 times, 2–3 sets.
This exercise reduces stiffness from prolonged keyboard or smartphone use.
6. Wrist Circles
Target: Full wrist mobility
Extend your arms forward.
Slowly rotate your wrists in circular motions, clockwise and counterclockwise.
Perform 10–15 circles in each direction.
Wrist circles improve joint lubrication and increase the range of motion.
7. Forearm Pronations and Supinations
Target: Rotational mobility of the wrist
Hold a light dumbbell or water bottle vertically.
Slowly rotate your forearm so the palm faces up (supination), then down (pronation).
Perform 10–15 reps for 2–3 sets.
This movement strengthens the forearm muscles and improves rotational wrist mobility.
8. Wall Wrist Stretch
Target: Flexion and extension
Stand facing a wall, hands on the wall at shoulder height.
Slowly lean forward, bending wrists while keeping fingers on the wall.
Hold 15–30 seconds.
You can also perform with fingers pointing toward or away from you to target different angles.
9. Resistance Band Wrist Strengthening
Target: Strength and stability
Attach a resistance band to a stable surface.
Hold the band with your palm facing up (for flexion) or down (for extension).
Slowly move your wrist against the band’s resistance.
Perform 12–15 reps, 2–3 sets per direction.
Adding resistance builds strength and supports injury prevention.
Integrating Wrist Mobility into Your Routine
Consistency is key to improving wrist flexibility. Here are some practical tips for integrating wrist mobility exercises:
Warm-Up: Include wrist mobility exercises in your warm-up for upper-body workouts, yoga, or any activity requiring wrist strength.
Frequency: Aim for 3–5 sessions per week, or daily if you have stiffness.
Combine with Strength Training: Strengthening forearms, grip, and upper-body muscles complements mobility exercises.
Mindful Movement: Move slowly and avoid forcing your wrists into uncomfortable positions.
Posture Check: Poor posture contributes to wrist strain, so maintain neutral shoulders and spine during exercises.
Wrist Mobility for Injury Prevention
Improving wrist mobility doesn’t just enhance performance—it also reduces the risk of chronic pain and injury. Limited wrist movement can place stress on the elbows, shoulders, and neck, leading to conditions like:
Carpal Tunnel Syndrome: Compression of the median nerve causing tingling, numbness, and weakness.
Tendonitis: Inflammation of wrist tendons from repetitive motion.
Sprains or Strains: Poor flexibility increases vulnerability to sudden injuries.
Reduced Grip Strength: Affecting lifts, sports performance, and daily tasks.
By prioritizing wrist mobility, you protect your joints and support long-term functional health.
Massage and Foam Rolling: Gently massage forearms to relieve tightness.
Ergonomics: Adjust your desk, keyboard, and mouse for neutral wrist alignment.
Rest: Give your wrists time to recover after intense or repetitive activities.
Conclusion
Wrist mobility is essential for both fitness performance and everyday life. From improving exercise form to preventing pain, investing time in wrist stretches and strengthening exercises can pay significant dividends. Whether you’re lifting weights, practicing yoga, or typing at a desk, flexible, strong wrists allow for safer movement and enhanced functionality.
At Choose2Be Health & Fitness, we emphasize holistic, practical approaches to movement, including wrist mobility. Incorporate these exercises into your routine, and you’ll notice improved flexibility, reduced discomfort, and greater confidence in your physical activities. Don’t overlook your wrists—they’re small but mighty, and keeping them healthy is key to long-term strength and mobility.
When it comes to fitness, the core is often talked about but rarely fully understood. Many people think of “abs” as just the six-pack muscles they see in magazines, but the core is so much more than aesthetics. Your core is the foundation of your strength, stability, and overall movement efficiency. At Choose2Be in Nanaimo, we specialize in helping clients engage their core properly, whether through personal training or group fitness classes, to improve strength, prevent injury, and enhance everyday function.
In this post, we’ll break down what core engagement (or “bracing”) is, why it’s essential, and how you can start incorporating it into your workouts and daily life.
What Is Core Engagement or Bracing?
Core engagement, also called bracing, is the process of activating the muscles around your spine, pelvis, and abdomen to create stability. Think of it as tightening a natural weight belt around your torso. When done correctly, bracing provides support for your spine during lifting, bending, or twisting movements.
It’s different from simply “sucking in your stomach” or doing endless crunches. Core bracing involves recruiting multiple muscles simultaneously:
Rectus abdominis – the classic “six-pack” muscles.
Obliques – muscles on the sides of your abdomen that help with rotation and lateral stability.
Transverse abdominis – the deep core muscle that acts like a corset, providing internal support to the spine.
Erector spinae – muscles along your spine that maintain posture.
Pelvic floor muscles – provide support to the lower torso and help transfer force during movement.
Diaphragm – works with the pelvic floor and core muscles to create intra-abdominal pressure.
Proper bracing is all about creating tension without holding your breath or overly restricting movement.
Why Core Engagement Matters
A strong and properly engaged core has far-reaching benefits:
1. Improved Posture and Alignment
Engaging your core helps maintain proper spinal alignment. Whether you’re standing at work, walking the dog, or performing a kettlebell swing in our Nanaimo personal training sessions, a braced core reduces slouching, protects your back, and encourages better posture.
2. Enhanced Athletic Performance
Power, speed, and balance all start from the core. When your torso is stable, your limbs can move more efficiently. This translates to better lifts, more explosive movements in HIIT or group fitness classes, and improved coordination in functional training.
3. Injury Prevention
Many back and joint injuries stem from poor core activation. Bracing stabilizes your spine and pelvis, protecting discs and ligaments during lifting or twisting. This is especially important in high-intensity classes or personal training sessions where you may be performing loaded movements.
4. Better Functional Movement
Everyday activities, from carrying groceries to reaching overhead, rely on core stability. Engaging your core helps you move safely and efficiently in your daily life, not just in the gym.
5. Support for Mental Focus
Believe it or not, bracing your core can also improve mental focus during exercise. Feeling your muscles activate creates a mind-body connection, helping you perform movements with intention rather than going through the motions.
How to Engage Your Core Properly
Learning to brace correctly takes practice, but it’s simple once you understand the cues. Here’s how to get started:
1. Find Your Neutral Spine
Before bracing, establish a neutral spine — neither overly arched nor rounded. Stand or lie on your back, keeping a natural curve in your lower back.
2. Draw in and Brace
Think of gently pulling your belly button toward your spine without holding your breath. Then, imagine tightening your torso as if you’re about to be punched in the stomach. You should feel tension all around your core, including your sides and lower back.
3. Breathe Into Your Core
Core bracing isn’t about holding your breath. Inhale deeply, expanding your ribs and lower belly, and exhale while maintaining engagement. The diaphragm and pelvic floor should move in harmony with your breath.
4. Practice with Movement
Once you can brace while standing still, practice maintaining engagement during movement:
Squats – keep your core tight as you lower and lift.
Lunges – brace to prevent twisting or collapsing.
Push-ups – maintain a straight line from head to heels, engaging your core to avoid sagging.
Deadlifts – brace before lifting to protect your spine.
5. Incorporate in Daily Life
Bracing isn’t just for the gym. Practice engaging your core while standing in line, carrying a child, or even walking. Over time, it becomes a natural part of movement.
Common Mistakes to Avoid
Even experienced exercisers can make mistakes when bracing:
Holding your breath: This can increase blood pressure and reduce oxygen flow. Focus on controlled breathing.
Over-tightening: You don’t need to lock your core like a board; aim for firm but flexible tension.
Neglecting deep muscles: Most people overuse rectus abdominis and neglect the transverse abdominis. Deep core activation is key.
Not bracing during functional movement: If your core isn’t engaged, lifting, twisting, and bending can put stress on your spine.
At Choose2Be, our trainers guide clients in Nanaimo on proper technique, helping you build long-term strength and stability while avoiding common pitfalls.
Core Engagement in Personal Training and Group Fitness
We integrate bracing into all aspects of training, from one-on-one personal sessions to high-energy group classes.
Personal Training
During private sessions, we can tailor exercises to your needs, ensuring your core is engaged safely and effectively. Whether your goal is strength, mobility, or rehabilitation, proper bracing forms the foundation of all movements.
Group Fitness Classes
In our group settings, like HIIT, strength, or functional training classes, instructors cue core engagement throughout every movement. By practicing bracing in a variety of exercises, you build endurance and control, making it second nature.
Special Considerations
Some clients may have lower back issues, diastasis recti, or postural challenges. Our trainers in Nanaimo use modifications and progressions to help everyone engage their core safely.
Tips to Strengthen Your Core Beyond the Gym
Planks and variations – classic and side planks help train the entire core.
Dead bugs and bird dogs – great for deep core activation and coordination.
Medicine ball rotations – teach rotational stability for functional movements.
Breathing exercises – diaphragmatic breathing strengthens the core from the inside out.
Mindful posture practice – check in with your posture throughout the day.
Consistency is key. Even 5–10 minutes of daily core engagement can have a significant impact over time.
Why Choose Choose2Be in Nanaimo
At Choose2Be, we understand that the core is the foundation of all movement. Our personal training and group fitness programs in Nanaimo focus on proper technique, functional strength, and injury prevention. With a combination of tailored one-on-one coaching and high-energy classes, we help you:
Improve core strength and stability
Enhance posture and movement quality
Boost athletic performance and confidence
Prevent injuries
Connect mind and body for better control and awareness
Whether you’re new to fitness or looking to refine your technique, our team is here to guide you every step of the way.
Get Started Today
Engaging your core properly can transform the way you move, feel, and perform — both in the gym and in everyday life. Start by practicing bracing, integrating core activation into your workouts, and learning from trained professionals who can guide you safely.
Ready to strengthen your core in Nanaimo? Join our personal training or group fitness classes at Choose2Be and start building a stronger, more stable foundation today!
Even experienced exercisers can make mistakes when bracing: