How Do I Know if I’m Engaging My Core?

A question that comes up often in my training practice, and one I hear women ask across different fitness spaces, is, “How do I know if I’m actually engaging my core?”

It’s a fair question. The phrase “engage your core” is used in almost every type of exercise, yet most people aren’t entirely sure what it means or how to do it.

If you’re new to movement, it can feel confusing or even a little intimidating. However, with a few simple steps, you can learn how to “find” your core, what it should feel like, and why it matters.

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The Core, by Definition

When we say “core,” most think “six-pack abs.” And yes, your abs are a big part of it. But your core is so much more than just that. Your core is the whole center of your body. It wraps around you like a wide belt and includes:

• Top: Diaphragm
• Front: Rectus abdominis, the “six-pack” muscle
• Sides: Obliques
• Deep layer: Transverse abdominis, the corset-like muscle that pulls everything in
• Back: Multifidus and spinal erectors, the deep muscles that stabilize your spine
• Base: Pelvic floor muscles

When all of these muscles work together, they protect your back and give you a strong foundation for every movement you do: walking, lifting, twisting, even just standing tall.

So, when someone says “engage your core,” what they really mean is “turn on the muscles that steady your middle,” so your body is strong and supported.

Are the Glutes Part of the Core?

Some people say the core is only your abs. Others include the glutes, too. So, who’s right? Well, in a way, both.

Technically, the core is your trunk (or the whole center of your body), but in real-life movement, your glutes are absolutely part of the picture. They’re some of the biggest, strongest muscles in your body, and they sit right at the base of your core.

Think of it this way: your glutes steady your pelvis from below, while your abs and back muscles steady your spine from above. If one group slacks off, the other has to pick up the load. That’s usually when pain, weakness, or poor movement patterns show up.

That’s why I almost always pair core work with glute work in my training plans. They’re teammates, and training them together gives you a stronger, more stable foundation.

Four Simple Steps to Engaging Your Core

If you don’t know how to engage your core, your body will find shortcuts. That usually means putting pressure on your lower back, your neck, or your hips. Over time, those shortcuts can cause severe pain or injury and slow down your progress.

Here’s a beginner-friendly way to feel your core working.

Step 1: Find Your Core

Start in whichever position feels most comfortable for you; lying down with your knees bent and feet flat, or sitting tall in a sturdy chair with both feet on the floor.

• Place one hand on your stomach just below your belly button.
• Take a slow breath in through your nose and feel your stomach rise.
• Exhale slowly through your mouth like you’re blowing through a straw.
• As you exhale, gently tighten your stomach, like bracing for a light poke.

You don’t want to suck your stomach in, and you don’t want to push it out. You just want to feel a gentle firmness under your hand. That’s your core switching on.

Practice this a few times with your hand there. Notice the difference between when it’s “off” and when it’s “on.” That awareness is key.

Step 2: Add Breathing the Right Way

One of the biggest mistakes people make is holding their breath when they try to engage their core. Your core should support you while you breathe, not stop you from breathing.

Here’s how to practice:

• Inhale through your nose. Let the air fill your ribs so they expand slightly to the sides, not just lifting your chest.
• Exhale through your mouth. As you breathe out, keep that gentle stomach brace, like you’re saying “sss” through your teeth.
• Hold the light tension. At the end of your exhale, your stomach should still feel firm under your hand.

Practice this a few times until you can keep your core gently engaged without holding your breath. It might feel a little awkward at first, but with practice, it will start to feel natural.

Step 3: Check Your Core in Different Positions

Once you can feel your core working, try it in other positions. This helps you connect the skill to both regular daily life and exercise.

Standing up:

• Place your feet about hip-width apart, so there’s a little space between them.
• Imagine a string gently pulling the top of your head toward the ceiling. This will help you stand tall without leaning forward or backward.
• Relax your shoulders down, away from your ears.
• Inhale, then exhale and gently tighten your stomach.
• You should feel steady, like you could resist a gentle push from the front.

On hands and knees, if comfortable (this is a great test):

• Start with your hands under your shoulders and your knees under your hips, like a tabletop.
• Imagine someone set a full cup of iced coffee on your back; you don’t want it to slide or spill.
• Keep your neck in line with your spine by looking a few inches in front of your hands, not tucking your chin or lifting your head up.
• Inhale, then exhale and gently tighten your stomach.
• Try not to let your back sag toward the floor. Your core should feel like it’s holding your spine steady.

Engaging your core isn’t just for workouts; it’s a skill you can use standing in line at the store, sitting at your desk, or moving through your day.

How to Know if You’re Really Doing It

Here is how to tell if your core is engaged the right way:

• Your stomach feels gently firm, like you’re bracing for a poke. It shouldn’t feel sucked in tight or puffed out hard.
• You can still breathe and talk while keeping some tension. If you’re holding your breath, your core isn’t working the way it should.
• Your back feels supported, not arched, sagging, or pinched.
• Your posture feels taller, like your spine is being lightly lifted, not slouched or collapsed.
• Small movements feel steadier and more controlled, whether it’s lifting an arm, standing up, or shifting your weight.
• Your hips stay stable; they don’t rock side to side when your core is “on.”

Red flag check: If your neck, shoulders, or lower back are working overtime, it usually means your core has “turned off” and those other muscles are trying to take over.

How to “Find” Other Muscles Too

Core awareness often leads to muscle awareness everywhere else. A helpful trick is to notice what your body does before you engage, then compare how it feels when you line things up and turn a muscle “on.”

• Glutes (butt): Stand like you normally do and notice what your hips and knees are doing. If your knees tip inward, your glutes aren’t doing much. Point your knees forward and keep them in line with your second and third toes. Press through your heels, as if you’re pushing the ground away from you. Squeeze your cheeks like you’re holding a $100 bill you don’t want to drop. You should feel your glutes kick on.
• Lats (sides of your back): Let your arms hang loosely at your sides and notice how relaxed everything feels. Now press your elbows gently into your sides, like you’re holding a thick stack of paper there. You’ll feel the muscles along the sides of your back, just under your armpits, tighten; that’s your lats.
• Quadriceps or Quads (front of thighs): Stand tall and notice if your legs feel soft. Now press your feet firmly into the floor as if leaving footprints. Your thighs should tighten right away, waking up your quads.

The more you practice comparing “before” and “after,” the easier it is to notice when a muscle is on, and when it’s not doing its job.

Why It Feels So Hard to Learn Alone

Learning to use muscles you’ve never really paid attention to is like learning a new language. You don’t just read the rules once and instantly speak fluently. You need practice, reminders, and feedback to feel confident.

When you’re in a group class or following a video, the instructor can’t see what your body is actually doing. You might think you’re engaging your core when, in reality, you’re holding your breath or arching your back without noticing. That’s why it often feels so frustrating to figure out on your own.

One-on-One Training Can Make It Easier

Working with a trainer gives you the personal feedback you can’t get from a screen.

A trainer can:

• Watch your body and let you know right away if your core is “on.”
• Give you cues that make sense to you, not just generic phrases.
• Remind you to breathe at the exact moment you tend to forget.
• Adjust movements so they fit your body instead of forcing you into a one-size-fits-all plan.

That kind of attention makes it so much easier to actually feel your core working and build strength the right way.

The Takeaway

Engaging your core isn’t about doing more crunches; it’s about learning how to steady and support your body in daily life. Once you know how to “switch it on,” every movement you do becomes stronger and safer. If you’d like help making this second nature, that’s exactly what I guide women using GLP-1s through in private training.

If you have any questions or would like to suggest other topics that you’d find helpful, reach out. I’d love to hear from you!

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Photo Credits

Woman performing crunches with an exercise ball outdoors by Imágenes de Hector Pertuz

Woman Doing Virtual Fitness Training at Home by Alessandro Biascioli