When exercising, maintaining proper tension around your abs and spine is crucial. Without it, your hips can rotate out of position, and your spine may curve, leading to short-term injuries and long-term wear and tear on your joints. To overcome this we need to create tension within our midsection.
The Two Ways to Create Torso Tension
There are two primary techniques to create tension in your midsection: the stomach vacuum and the stomach brace.
Stomach Vacuum: A Basic Level of Stability
A stomach vacuum involves pulling your abs in to create internal tension. This technique primarily engages the transverse abdominis, a deep core muscle that wraps around your midsection like a corset. While this method does help stabilize the spine, it may not be sufficient for movements that require greater resistance or complex positioning.
Stomach Brace: A Higher Level of Stability
A stomach brace, on the other hand, requires you to push your abs out rather than pulling them in. This method engages more abdominal muscles, generating significantly more torso pressure. As a result, it provides greater stability for high-load exercises and positions that put strain on the spine and hips, such as deadlifts, squats, and overhead presses.
How to Practice the Stomach Brace
Many people struggle with learning how to brace properly. A simple way to practice is to:
- Place your fingers against the front of your stomach.
- Press your abs outward against your fingers without pushing your stomach forward or arching your lower back.
- To ensure full tension, also press your fingers against the sides of your waist to check that your abs are pushing out in all directions.
This creates 360-degree tension, ensuring that your midsection is fully engaged and protecting your spine from instability.
When to Use Each Technique
While the stomach brace offers greater stability, it also requires more energy. Using it all the time could be inefficient and cause unnecessary fatigue. Instead, a strategic approach is best:
- Use the stomach vacuum during exercises with lower loads or when a bench or seat provides stability, such as seated bicep curls or a bench press.
- Use the stomach brace for high-load movements, especially those that challenge spinal and hip stability, such as deadlifts, squats, and bent-over rows.
By using both techniques appropriately, you can maximize performance while ensuring long-term joint health.
If you’re looking for expert guidance on improving your technique and achieving your fitness goals, personal training with Body Development Centre can help. Simon, a Leicester-based personal trainer, specializes in helping clients develop strength, stability and long-term fitness success. Whether you’re training solo or with a partner, get in touch today to book your free consultation!