'HIITs. Engage your core'

[Fordian]

Can anyone advise?

I've just started some online HIITs (Body Project, all low impact standing. I'm late 50s, overweight and not fit!).

They say 'engage your core, engage your core'. I understand what my 'core is' but should I be focusing on trying to hold my core 'together' and 'in line', as I do the exercises, or should I be actively clenching everything? Which is pretty hard to do consistently!

Advice, please?

I think of it as being like 'bracing' yourself. You how when you see someone toppling over and about to grab you to steady themselves, you brace yourself? Like that! Or if you think you are about to fall, you tighten your middle?

Other ways to think about it would be to pull your tummy to your spine. Imagine trying to do up jeans that are too tight- you sort of squeeze and lift your tummy and almost tilt your pelvis to get your tummy flat enough to pull the zip.

Maybe a look on YouTube for a short video on ‘how to engage your core’ by a fitness or Pilates instructor talking you through it. I found it easier to learn/practice lying on my back and then transfer to standing and positions.

I always get this during my exercise class, after 4 years I'm still not sure what it means

I sometimes do.a.cough so I can feel it but I can't concentrate on all the things I'm meant to be doing at once so just ignore that instruction!

Try going on hands and knees and then lifting one leg straight out behind you. Notice how far your hips move to the side. Then do it again and this time try not to let your hips move to one side. It is your core muscles that you need to engage to keep your body in alignment in these asymmetric movements, so doing them slowly can really help you get a feel for what the core does. Shoulder tap planks make it even clearer if you can do them. You can then extend the same principle to symmetrical movements where they're also needed but less obvious. I'd say it's not really about keeping them clenched all the time, more actively using them to maintain good form in the movement.

It's means bracing, but I only really worked out what it meant/how to do it once i started lifting free weights. You have to do it then, particularly with squats, to hold the weight steady and you can feel the muscles engaging. It becomes easier the more core muscle you have, because there is more to brace. But it's a bit like doing Kegels in that the first step is identifying which muscles you're meant to be tightening. If you can try some pushing exercises (maybe against a wall?) It's the muscles which are engaging to prevent your rib cage hitting your pelvis and your spine crumpling between them. If you belong to a gym and can ask as instructor to show you a sled push, that also automatically braces the core.

To me it means pull your tummy in.

Try making a "vvvvv" sound and see how your stomach feels. That's it apparently.

Basically suck your abs in (tense them) and tuck your tailbone under.

Thanks everyone

I deeply hate this word "core" because it means nothing.

that the core is just a narrow strip of body, nothing to do with your bottom . Lots of youtube videos purport to be on the topic of "engage your core"

Meanwhile, Google says it's everywhere on your abdomen including pelvic floor.

So wherever you look says different things.
You should probably ask your instructor what it means to them. Could mean anything.