25/06/2026
Have you noticed your ribs flare up when you brace your core? Let’s correct that; it's more important than you might think.
Here's something often overlooked: when you brace, reach, or lift and your ribs lift and flare out, you’re not truly stabilising your torso. It may feel like hard work, but that flare indicates your deep core is disengaged, and your lower back is compensating. Over time, this leads to discomfort.
Let's establish a genuine brace from the inside out:
Start with your breath. Lie on your back, knees bent, hands on your lower ribs. Exhale slowly and try to expand your back and sides. Feel the ribs settle toward your hips. This gentle drawing-down, without gripping, is your brace. If you find it difficult you could put a pillow underneath your upper back to help the process.
Familiarise yourself with this sensation first; everything else builds from it.
Next, bring your arms in. Keep your ribs stable and lift your arms overhead only as far as they stay down. If they lift, you’ve reached your limit—reduce the range. Maintain control.
Then, add your legs. In a dead bug position, extend one arm and the opposite leg while keeping your lower back glued to the floor. If it lifts, reduce the movement. Control is key.
Finally, hold the pose. Transition into a forearm plank, ribs down, hips level, forming one straight line.
Remember: strength isn’t about effort ONLY. You need also to CONNECT. Establish the brace first, then load it. Your core will then support what your back used to do.
