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Engaging or tightening your core is critical to achieving any fitness goal. A strong core produces the power to get physically stronger, become a better runner or play sports more effectively, said Jahkeen Washington, a strength coach and owner of Harlem Kettlebell Club in New York.

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“Some people can have visible abs but not necessarily a strong core,” Washington added. “You can also have someone with no visible abs and a tight core based on how they trained the abdominal muscles.”

In addition to abs, a person’s core involves muscles in the back and pelvic floor. All these muscles help to do everyday movements — sitting, walking, bending forward, standing — by supporting the spine and stabilizing the trunk area. Vielma said having strong core muscles gives a person the ability to rotate and twist the torso. It can look like the force needed to pull someone back into an upright position after bending over.

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“Sucking in is considered to be the opposite activation for proper core engagement,” Vielma said. Regular breathing practices can teach the subtle differences between a relaxed and tense stomach. When exhaling, Washington said the stomach pulls back in, and that’s where you’ll get the bracing action one should feel when activating the core.

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Visualization is another way to learn how to activate the core. Imagine being a boxer about to get punched in the stomach, Washington said. The next course of action is to avoid as much damage as possible. Absorbing the blow to the gut would mean keeping the body stiff and abdominals tense. Another visualization is to picture drawing the belly button inward to the back of the spine, said Marisa Fuller, owner of Studio Pilates International in the Brooklyn borough of New York.

Planks land at the top of the list for core strength-building, especially since they require people to draw their belly buttons in to maintain proper form. Planks have people hold their bodies in a straight line, a stance similar to a push-up for as long as they can. Maintaining a plank pose is more effective at activating the core muscles than crunches,researchhas found.

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“If a 30-second plank is all you have right now, do not fight for two minutes, because that’s where you can strain your core from the high demand,” Washington warned. Instead, it’s better to gradually increase the time spent holdingand incrementally work up to greater intensity over the course of several sessions as you gain strength.

Vielma recommended a core-blasting Pilates exercise called the hundred. A person would lift the neck and chest with shoulders off the mat and arms extended in front about an inch or two above the hips. The legs are lifted an inch or two off the ground (extended or bent like sitting in a chair), where they crunch up while simultaneously pumping the arms 1 inch up and down.

One set of 100 reps is the usual recommendation for this workout. People inhale for five seconds while pulsing their arms five times. There are then five seconds of exhalation with another five beats of the arms. In total, there should be 10 combined inhales and exhales, equaling 100 arm beats.

“The hundred is one of the most effective exercises for building core strength, and it’s also a full body workout, so you can think of it as a plank in a sense,” Vielma said.

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