I used to pull in my stomach all the time. For a while, I couldn’t even relax my abdominal muscles because I’d been holding them in so much it was an unconscious habit.
Pilates is known for building core strength, and there was a time when I mistakenly believed that improving and demonstrating core strength was synonymous with pulling the abs in. So, when I was teaching, every time I cued someone to pull their abs in for an exercise, I pulled mine in too.
Eventually, I was unconsciously holding my stomach in all the time, creating unnecessary tension on my pelvic floor and abdominal wall as a result. I found out later that doing this can contribute to pelvic floor dysfunction and issues like hernias.
I never teach anyone to “pull in” their abdominal muscles anymore, but I do cue ways to find these ever-important muscles—just in a very different way.
In today’s video, I’ll show you a process to feel the difference between pulling your stomach in versus allowing your abdominal muscles to activate more naturally.
I’m very curious to hear what you discover! Let me know in the comments below.
Yours in activating those mysterious deep abdominals with ease,
Sydney
P.S. Thankfully, I can relax my stomach again, but it was an over-and-over-again retraining process for sure. Do you ever catch yourself holding your stomach in for seemingly no reason?
42 Responses
WOW! That was amazing and enlightening. I definitely felt a deeper engagement of my transverse and it wrapped around my sides to my back without much effort. An added bonus for me, I felt the side I tend to ignore join the party. It truly felt like a “comfortable corset”. Thank you, thank you, 😊
Yay, Amy that’s fantastic! Thanks for sharing. 🙌
Hey Sydney
Love this!! I too was just pulling in my stomach thinking I was activating my core. This is a great, simple but effective way of activating them without even thinking of it. I’m going to try use this when I can, whilst sitting at my desk!!
Thanks….flat tummy, better posture here I come!!
Julie,
down under in Oz! 🙂
Hey Julie, so glad this was helpful! Thanks for sharing! 😃
definite difference,. so much better then they are working when they are activated.
I spent so much of my day tensing my core after back surgery , I also ended up with core and pelvic issues.
I really appreciate your feedback Lynne, thank you for sharing!
Thank you Sydney. I have been trying to hold my stomach in but I can’t sustain it so I forget. I just tried this video way and it was an amazing difference. My stomach tightened on its own FAR more effectively than me trying to suck it it. It is flatter also and with no straining effort. I will begin practicing this! Thank you again – Marilyn
So glad this was helpful Marilyn!The difference really is remarkable. Thank you for sharing!
that demo was so relevant. While holding abs in, it felt like I couldn’t breathe freely and everything just really tight. As I aligned my spine up to the crown of my head to the sky, it was so natural. Everything felt in sync and my core just took the reign. Breathing was very natural and I could definitely hold on to a prefect posture without much stress of compression. Thank you so much. I have been practicing kegel to provide relief on my hip joints, so this was so relevant for me.
I love this description Lynne, thank you for sharing!
The first way felt forced; the second way felt natural. And the top of my head got all tingly. Second way felt so much better.
Love it, thanks Nancy! ❤️
Subtle and so effective. The cue of floating the crown is so much better than zip up the ribs and others that are overused and under efficient. You’re amazing and I’m grateful for all that you share. I pass them on to my yoga students and it has improved my practice and teaching. With love from Boston to you.
Thank you so much Laura, and thank you for sharing with your yoga students. That means the world… ❤️🙏
Thanks for all of your insights! I felt my back was stressed with the old way of tightening my abs, something I had never noticed before. Your way is smooth and body cohesive. Plus the old ab tightening was actually pulling my body down into a slouch or crunch position a bit. It’s enjoyable and easy to watch and learn from you.
Thanks for your kind words Toni, and so happy this video was helpful!
Thanks Sydney, as well for me, it was a really good explication do get my “muscles belt” 😉 abs activated in a natural way! Saludos from Spain! Brit
Wonderful, thanks so much for sharing Brit!
Sydney, this was very helpful. Helped with abdominals but also the lengthening on the spine feels wonderful. Thank you!
I’m so happy this was helpful, thank you for sharing Phyllis!
Wow. I could be on my way to the flat belly of my dreams. The cue of floating the head up is great. Can definitely feel the obliques engaging
Haha, love it! Thanks for sharing, Denise!
This was the most helpful way to understand activating my core. I have a habit of sucking in my stomach throughout the day that I’ve been working on, and activating my core through lengthening my spine like this is helping my work-from-home computer poster so much!
Yay, so happy this was helpful Allie! Thanks for sharing!
Pulling in my abs feels more like a squeeze whereas this technique feels like I am drawing up my torso and pulling up and lengthening the abdominals.
Thanks for sharing Lydia!
I love the cueing, always was wondering how to retrain my stomach pulling in. Now i got an answer; focus on length.
Yay, so glad this was helpful! Thanks for sharing!
Hi Sydney!
I did not feel my abdominals activate when I was lengthening. Any idea what I couldve been doing wrong? I felt like my sit bones were directly beneath me and I was lengthening my spine.
I do have tight hips and hamstrings, would that make any difference?
Hi Emily! It can be completely normal not to feel the deep abdominals with this one, at first. Next time you try it, open your jaw as you breathe out, exhaling from the back of your throat. Breathing this way helps activate those deep spinal and abdominal muscles and makes it easier to sense them. I’d love to hear how it goes and if this tip helps. Thanks for your question!
Sydney. Haven’t stayed in touch very well, but I continue to do a mixture of exercises every day and they continue to be so helpful. Thank you so much. I’ll have to admit I get behind and haven’t done all of the ones you have sent. Occasionally, I will miss a couple of days and can really tell it.
Thank you so much and hope all is well with you
It’s great to hear from you, Phyllis! I’m so happy to hear the exercises continue to be helpful, yay! Thanks so much for letting me know, and I hope all is well with you too.
Hi Sydney,
I just stumbled upon this page after searching if I really should be pulling in my stomach during exercise. I’ve always heard “pull the belly button to the spine” or “brace the abs like you were about to be punched”. I had been trying to do this more during exercise, especially ones that required bending over or hinging at the hips. Interesting enough, I’ve been feeling like my abdomen is constantly sore and like it just needs to be stretched constantly. I noticed that I tend to pull my belly button in throughout the day, and sometimes do it without even realizing it. I’m going to give your example here more a try because I’ve also read it’s not good on the stomach and digestive tract to constantly pull in the stomach. It does gather my attention since you mentioned it can cause hernias since I just had one repaired back in January (Umbilical). I certainly don’t want another one. I also noticed you have some posts on anterior pelvic tilt which is something I also have. Thank you for all of the information you have shared.
Thanks for sharing, Josh! You might find the technique in the video linked below helpful too:
https://pilatestonic.com/2015/how-to-activate-your-core-correctly-with-the-drawstring-technique/
Thank you for this video. I am only just really getting started on exercise and I wondered if pulling in my abdominals would be a good thing. Glad I searched. Yes even though I am new to this I could feel the benefit of your method. Pulling in my stomach was uncomfortable and this isnt. Thank you
So happy this was helpful, Krystal. Thanks for letting me know!
Sydney, I really appreciate your focus on the bones of the pelvis and spine instead of muscular effort. As a Feldenkrais practitioner, I often hear people interpret the common emphasis on “core” as requiring muscular effort. I’m keeping your post on file, to share with such people. It is just wonderful to have a Pilates practitioner sync up with the Feldenkrais philosophy. I’m so glad to have “met” you!
Yay, that’s awesome, Anita! Thanks so much for sharing, and it’s nice to “meet” you too!
I do feel an activation of abdominal muscles, but it is much less strong than pulling my stomach. But it is ok, I guess. I have found your after I knew about hourglass syndrome, so I am seaching for a healthier way of doing that. Thanks!
Thanks for sharing, Salenka!
Hi there! I have been searching the website be for support after being 7 months post partum. I feel like I now have relieved a lot of my pelvic floor issues and don’t have symptoms however with feeling unstable in my hips and my glutes have seems to melt away 😵💫 I have been trying to find ways to do glute strengthening but have not been successful since I believe my core is not engaged every time I go to move my pelvis in glute bridges and clams. Could this help or would you recommend a certain pattern of movement to work on to ensure my core is supporting the glutes to start building strength
Hi Sarah, Here’s a video with a little bit different approach to building glute strength that you might find helpful:
https://www.pilatestonic.com/2020/your-glutes-were-made-for-walking/
If you give it a try, I’d love to hear how it goes. Thanks for sharing!