Bracing: how to do it

If you're a strength trainer, a runner, or simply want to protect your posture in your daily life, bracing is a technique you can't ignore. It's a way to activate your core (abdominal, lower back, and stabilizing muscles) to create stability and protect your spine.

In this article, we explain what it is, how it's done, and why it should be part of your training.

What is Bracing?

Bracing is the ability to contract and expand the abdominal muscles in all directions (front, sides and back), creating a supportive “natural waist.”
It's as if you're bracing yourself for a punch in the gut—your torso feels firm, solid, and protected.

Unlike simply “sucking in your belly” (abdominal hollowing), bracing is a global strengthening of the core , generating intra-abdominal pressure that stabilizes the spine and improves performance.

Why is it important?

Bracing is essential for:

• 🛡️ Protect your spine during exercises such as squats, deadlifts, or high-impact running.
• 💪 Generate extra strength , as it transmits power between the lower and upper limbs.
• ⚡ Improve performance in sports and everyday movements.
• 🚫 Prevent injuries related to poor posture or heavy loads.

How to do Bracing (step by step)

Follow this simple guide to master the technique:

1. Neutral posture
   Stand or lie down, with your spine in a neutral position (without exaggerating the lumbar curvature).
2. Take a deep breath
   She inhales through her nose, filling not only her chest, but also her abdomen and the sides of her waist.
3. Activate the core
   Contract your muscles as if someone were going to punch you in the stomach. Your abdomen doesn't go inward—it expands in all directions.
4. Keep the pressure on
   Hold the contraction and continue breathing in a controlled manner while performing the exercise.
5. Release at the end
   At the end of the movement or series, you relax and return to breathing normally.

Exercises to practice Bracing

If you haven't mastered the technique yet, try these simple exercises:

• Front plank → keeps your core engaged and practices deep breathing.
• Dead bug → controls breathing while moving arms and legs.
• Isometric squat against the wall, with breathing focused on the abdomen.
• Farmers walk (walking with weights) keeping your belly firm.

Common mistakes

❌ Shrinking only the belly (hollowing).
❌ Holding your breath uncontrollably.
❌ Losing the contraction in the middle of the exercise.
❌ Pushing yourself too hard until you feel dizzy.

Conclusion

Bracing is a simple yet powerful technique that can transform your workouts and protect your health.
Train it regularly and you will feel greater stability, more strength and less risk of injury.

👉 At TreinoEmCasa.com we teach you how to apply bracing to every workout, whether it's squats, running, or even everyday tasks.