09/02/2026
If you’ve ever heard your trainer, say something along the lines of, “Press, your whole back into the floor!”
We want you to understand what we actually mean by that cue, because it’s more than just smashing your lower back into the floor.
The goal is to create a strong, connected core by getting your ribs, pelvis, deep abdominals and pelvic floor working together. When you’re doing core work, you shouldn’t have to force your back down. Instead, think about bringing your ribs down and in, gently drawing your belly button in and up and creating tension around your entire midsection.
If you notice the center of your stomach pushing outward or “coning” during an exercise, that can be a sign that you’re having trouble managing pressure or maintaining that connection.
A few things to practice:
✨ Breathe 360° inhale into your ribs, belly AND back.
✨ As you exhale, think ribs down, core in and up.
✨ Keep your ribs stacked over your pelvis rather than flaring upward.
✨ Create tension when the movement calls for it, but remember your core also needs to be able to fully relax.
And this applies to EVERY body. Whether you carry very little or more body fat around your stomach, we aren’t looking for a flat belly. We’re looking at how your midsection moves when you brace. Even with more softness through the stomach, you can still notice if the center of your abdomen or belly button is pushing outward versus the core creating that supported, connected feeling.
Not sure if you’re doing it correctly? GRAB A TRAINER! We LOVE this stuff. Let us help you feel the difference.
