My #1 Core Cue (The Secret to REAL Core Engagement)

You know that moment when you’re told to “engage your core,” and you instinctively suck your belly button back like you’re trying to disappear into your spine? I see it all the time. A quick inhale, a sharp exhale—boom, there’s a deep hollow at your navel, but just below it? A stubborn little belly pouch. And worst of all, that hollow you just created? It’s gone before you’ve even finished the rep.

That’s why my go-to cue is LOWER ABS IN. Not “navel to spine.” Not “suck it in.”

Just a deep, steady engagement of the lower abs—the part of your core that most people completely miss. Because if you’re not activating there, you’re not actually engaged—you’re just holding your breath and hoping for the best.

CONTENTS

Introduction
What & Where Are The Lower Abs?
Why Are the Lower Abs So Important?
What Happens When You Only Engage the Mid-Abs?
Why Is It Harder to Activate the Lower Abs?
How to Engage the Lower Abs More Effectively
Neutral vs. Imprinted Spine: Which Is Better?
Final Thoughts

Introduction

A strong, stable core isn’t just about aesthetics—it’s the foundation for better posture, reduced lower back pain, and improved movement efficiency. Yet, one of the most overlooked (and hardest to engage) areas is the lower abdominals. Many people unknowingly rely on their upper and mid-abs while neglecting the deep, stabilising muscles of the lower core. This imbalance can lead to poor pelvic control, excessive lower back strain, and inefficient movement patterns. In this article, we’ll break down the importance of the lower abs, why they can be so tricky to activate, and how to train them effectively for a stronger, more functional core.

What & Where Are the Lower Abs?

Your LOWER abs aren’t just a part of your six-pack—they’re a key player in pelvic stability, spinal alignment, and lower body control. These muscles include the lower fibres of the rectus abdominis (the "six-pack" muscle) and the deep transversus abdominis (TVA)—your body's natural internal brace.

Unlike the UPPER and MID-abs, which focus on spinal flexion (think crunches and sit-ups), the LOWER abs are responsible for controlling pelvic tilt and guiding leg movement. When properly engaged, they help maintain good posture, improve movement efficiency, and reduce injury risk—especially in exercises that require lower-body strength and core stability.

Why Are the Lower Abs So Important?

The lower abs (including the lower rectus abdominis and TVA) are critical for maintaining core stability, improving posture, and enabling functional movement. Here are some key reasons why these muscles matter:

Benefit	Explanation
Supports Core Stability & Spinal Health	Proper activation of the lower abs prevents excessive lumbar arching (hyperextension) and stabilises the lumbar spine and pelvis.
Prevents Lower Back Pain	Weak lower abs contribute to anterior pelvic tilt, increasing compression in the lower back. Strengthening them improves posture and reduces strain.
Enhances Functional Movement & Balance	The lower abs work with the deep core muscles (transverse abdominis, pelvic floor) to provide stability during activities like walking, running, and lifting.
Improves Hip & Pelvic Control	Engaging the lower abs helps to counteract overactive hip flexors, reducing tightness and improving mobility during exercises like squats and lunges.
Reduces Risk of Injuries	A strong lower core protects the spine and joints during high-impact activities and lifting, preventing injury.
Boosts Athletic Performance	Lower ab strength contributes to explosive movements, including sprinting, jumping, and rotational power in sports.
Flatter, More Toned Lower Stomach	Engaging the lower abs prevents 'pouching' or bulging in the lower belly, improving core definition.

<- Got A Belly Pooch?

Improper core engagement can contribute to or worsen a belly pooch. When the core muscles, including the rectus abdominis, transverse abdominis (TVA), and obliques, are not properly activated or engaged, it can lead to several issues that promote or exacerbate the appearance of a belly pooch:

Weak Core Muscles: If the core muscles are weak or not engaged properly, the muscles around the abdomen may not provide enough support to maintain proper posture. This can lead to an outward bulging of the stomach, especially when you're sitting, standing, or moving.
Pelvic Tilt: Improper core engagement, particularly not activating the TVA and other stabilizing muscles, can cause an anterior pelvic tilt (where the pelvis tilts forward). This can create an exaggerated curve in the lower back, which pushes the lower abdomen outward, contributing to the appearance of a belly pooch.
Abdominal Pressure: Poor core engagement can also cause excess intra-abdominal pressure. Without proper muscle support, this pressure is more likely to push outward, making the belly appear puffier or more protruding.
Postural Imbalance: When the core is weak or disengaged, the body may compensate by relying on other muscles to stabilize and move. This can cause postural imbalances that contribute to abdominal bloating or pooching.

To avoid or reduce a belly pooch, it’s important to focus on strengthening the deep core muscles, especially the transverse abdominis, and practicing proper core engagement during exercises and daily activities.

See the difference between sucking your belly in vs an engaged exhale

What Happens When You Only Engage the Mid-Abs?

Focusing only on the mid-abs (the central part of the rectus abdominis) can lead to imbalances in core function and hinder overall muscle engagement. Here’s how neglecting the lower abs can negatively impact your body:

Negative Effect	Consequence
Creates Core Imbalances	Over-recruiting the mid-abs results in poor activation of the deep core, leading to inefficient movement patterns.
Increases Lower Back Strain	Lack of pelvic control may lead to excessive lumbar extension, contributing to tight hip flexors and increased back strain.
Weakens Pelvic & Hip Stability	Focusing on the mid-abs weakens stability in exercises like squats and lunges, which can lead to knee pain.
Limits Functional Strength	Proper functional movement requires deep core activation, not just superficial mid-ab contraction.
Doesn’t Address ‘Lower Belly Pooch’	Neglecting the lower abs contributes to a protruding stomach, due to poor pelvic alignment.
Encourages Shallow Breathing	Overusing the mid-abs restricts diaphragmatic breathing, reducing core stability.
Increases Risk of Diastasis Recti	Overworking the mid-abs without engaging the lower abs can worsen abdominal separation, a common issue post-pregnancy.

Why Is It Harder to Activate the Lower Abs?

Several factors contribute to the difficulty in activating the lower abs effectively, including anatomical considerations, muscle fibre composition, and habitual movement patterns.

Muscle Fibre Distribution & FunctionThe lower portion of the rectus abdominis has a higher proportion of slow-twitch fibres, which are designed for endurance and stabilisation, rather than powerful contractions. In contrast, the mid-abs have greater mechanical leverage and are naturally more responsive. 📌 Key Takeaway: The lower abs are harder to engage because they are designed more for stabilisation than movement.
Pelvic Stability & Hip Flexor InvolvementOveractive hip flexors (such as the psoas major and rectus femoris) can pull the pelvis into an anterior tilt, making it harder to engage the lower abs. Weakness in the transverse abdominis can further inhibit their activation. 📌 Key Takeaway: When the hip flexors dominate, they interfere with lower ab activation, causing excessive lumbar extension.
Neuromuscular Activation & Brain-Body ConnectionThe mid-abs are engaged frequently in everyday movements like sitting up or bending forward, reinforcing their neural pathways. The lower abs, however, are more involved in deep core stabilisation and require more conscious effort to engage. 📌 Key Takeaway: The brain is less accustomed to activating the lower abs, making them harder to engage without deliberate effort.
Gravity & Body PositioningIn supine exercises, the mid-abs tend to activate first because they are closer to the body’s centre of mass. Lower ab exercises often require leg movement, increasing resistance and making activation more challenging. 📌 Key Takeaway: Gravity favours the mid-abs, while the lower abs require more effort to work against leg weight.

Incorporating posterior (backward) pelvic tilt can help activate the lower abs more effectively

How to Engage the Lower Abs More Effectively

Engaging the lower abs correctly requires mindful movement and targeted strategies. Here’s how you can enhance lower abdominal activation:

Improve Pelvic Control & Stability: Focus on maintaining a neutral pelvis and avoid excessive lower back arching. Incorporating posterior pelvic tilts can help activate the lower abs more effectively.
Strengthen the Deep Core Muscles: Work on engaging the transverse abdominis (TVA) through exercises like deep belly breathing and stabilisation exercises such as the dead bug.
Reduce Hip Flexor Compensation: Stretch tight hip flexors and strengthen the glutes to improve pelvic stability and reduce hip flexor dominance.
Slow Down Movements: Perform lower ab exercises with control to ensure proper muscle activation. Start with bent-knee variations if needed to reduce resistance.
Use External Cues: Place your hands on your lower abdomen to feel engagement or use mirrors and video feedback to monitor form. Exhale during the effort phase of exercises to enhance muscle activation.

Watch her side profile when she sucks in her belly, "navel to spine" - this is what you DON'T want to do

Sucking in the Navel: A Misconception

Many people mistakenly believe that pulling the navel towards the spine creates proper lower abdominal engagement. However, this ‘sucking in’ action is not effective for true activation. The tightening of the lower abs should come from deep within the core muscles, rather than an outwardly exaggerated effort to make the waist appear smaller. When contracting the lower abs, focus on a small, controlled movement rather than trying to draw the stomach in as much as possible. The goal is to engage the muscles from the inside out, ensuring stability and support without unnecessary tension or superficial contraction.

Neutral vs. Imprinted Spine: Which Is Better?

What is a neutral vs imprint spine? The position of your spine during core exercises can influence lower abdominal activation. Here’s a breakdown of the two most common spinal positions used in lower ab exercises:

Spinal Position	Best For
Neutral Spine	Ideal for advanced core training and functional movement. Requires strong deep core engagement.
Imprinted Spine	Slight posterior pelvic tilt. Helps beginners activate the lower abs by reducing hip flexor dominance. Useful for individuals with weak core stability or lower back pain.

📌 Best Approach: If you’re struggling to engage the lower abs, start with an imprinted spine to simplify activation, and then progress to neutral spine as your core strength improves.

Final Thoughts

If you've been “engaging your core” by sucking in your stomach and holding your breath, you're not alone. It's the most common mistake I see—and it’s exactly why so many people struggle to build real core strength.

True engagement isn’t about shrinking your waist for a second; it’s about a deep, steady contraction that holds strong through every movement.

Think of it like gently tightening a drawstring from deep inside, rather than yanking everything in at once. That’s why "lower abs in" is my #1 cue.

When you stop relying on surface-level squeezing and start engaging from the inside out, everything changes: your posture improves, your movements feel stronger, and your core actually works for you, not against you. Next time you’re in class, place your hands just inside your hip bones and gently draw the lower abs in—no harsh sucking in, no collapsing. Just steady, controlled activation. Your body will feel the difference.