Core activation

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Written By Josefina Canepa

Muscles used in this exercise

Core muscle (transversus abdominus), and the abdominal muscles.

Purpose

Prevention of lower back pain. The core muscle acts like a corset to protect your spine and fasten your abdomen. The core activation should hopefully become automatic with your daily movements.

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To do this exercise

  • Lie on your back with your knees bent and feet approximately in line with your hips

  • Place your fingers approximately 2 cm in and 1 cm down from your pelvis bone

  • Gently pull your lower stomach (below your belly button) up and back toward your spine and you should feel the muscles tighten under your fingers

  • Try to maintain the tension as you breathe in and out for 10 to 20 seconds

  • Keep your upper stomach muscles (above your belly button) relaxed

  • Continue to breathe normally as you perform this exercise

 
Josefina Canepa

Josefina holds a Master’s degree in Pediatrics and brings her expertise to both young patients and future physiotherapists as a university lecturer. With over six years of experience, she specialises in sports injury management and pediatric physiotherapy, using techniques such as manual therapy, therapeutic exercise, and dry needling. Her innovative, patient-centered approach ensures individualised and effective care.

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