Understand Your Core: Visual Guide and Bracing Exercise to Build Real Strength
When most people think about “working their core,” they think crunches. But the truth is, your core is far more complex — and far more important.
At Function Thru Fitness, we help clients build functional, pain-free strength by focusing on what the core really is and how to engage it properly. Understanding the structure is step one.
What is the Core, Really?
Most people assume it just means abs. But true core muscle definition includes:
Rectus abdominis (the visible “six-pack”)
Transverse abdominis (deep stabilizer)
Obliques (rotational control)
Erector spinae (spinal support)
Pelvic floor and diaphragm (often overlooked!)
To make this clear, we always begin with a diagram of core muscles during evaluations. This helps clients visualize what they’re activating — and what they’ve been missing.
Why Bracing Matters More Than Crunches
Before you move, lift, or twist — your core should be braced. That’s how you prevent injury and create true stability.
Here’s one of our favorite techniques: the bracing core exercise.
How to Perform a Bracing Core Exercise:
Lie flat on your back with knees bent and feet on the floor.
Inhale through your nose, expanding your ribs and belly.
Exhale slowly while drawing your lower ribs and belly in slightly — like preparing to be “punched” in the stomach.
Hold this tension as you breathe for 5–10 seconds, then relax.
Repeat 8–10 times.
We coach this movement every day — not just for athletes, but for anyone recovering from injury, improving posture, or rebuilding stability.
Want help identifying how your core is working (or not working)? Schedule a session with one of our trainers — we’ll walk you through every layer, every rep.
Want a simple place to start?
Download our free guide: Essential Exercises for Lifelong Mobility and Independence — designed to improve strength, mobility, and balance at any age, no equipment required.
www.ftfpt.com/essential-exercises
At Function Thru Fitness, we’re not your typical gym. As a trusted Fitness Center Green Bay WI, we specialize in personalized care through:
✔ Personal Trainer Green Bay programs tailored to your goals
✔ Corrective Exercise Specialist Near Me sessions to restore pain-free movement
✔ TPI Golf coaching and Golf Trackman Simulator training for performance and mobility
✔ Neuromuscular Therapy and Soft Tissue Therapy to relieve pain and restore function
✔ Athlete Recovery and Green Bay Personal Training solutions to keep you strong for the long term
Discover why so many choose Function Fitness and our Functional Fitness Gym approach to live healthier, more active lives.
Booking is now simpler and faster with our new online scheduling.
Visit us at 801 Hoffman Rd. Suite 103, Green Bay, WI
www.ftfpt.com | info@ftfpt.com | 920-610-0004