There have been several studies that support the benefits of core training as a method to improve human movement and provide stabilization through activity. Decreased activation of the core muscles or muscle groups can lead to pain or injury. Proper core training has been shown to reduce this. There are two techniques that can be applied while learning to train the core muscles. Those techniques are the drawing-in and bracing.
Drawing-in activates the local core stabilizer muscles by drawing the navel in towards the spine. When activated these muscles create tension contributing to stiffness and stability. Maintaining a neutral spine during core training improves posture, muscle balance and stabilization.
Bracing happens when the abs, lower back and glutes are contracted simultaneously. Naturally bracing stabilizes the spine by increasing the muscular endurance of the global stabilization muscle groups. Both drawing-in and bracing are the backbone of core training.
