Burpees: Why Hitting Your Stomach Isn't Recommended and How to Properly Brace Your Core

Why do you hit your stomach before a burpee?

Hitting your stomach before a burpee is not a standard or recommended practice in exercise science. This action likely stems from a misunderstanding of proper core bracing, which focuses on internal muscular contraction to stabilize the spine, rather than external percussive force.

The Core of the Matter: Understanding Abdominal Bracing

Effective execution of a burpee, like many dynamic compound movements, relies heavily on a stable and engaged core. The core musculature acts as a critical link between the upper and lower body, protecting the spine and transferring force efficiently.

• Anatomy of Core Stability: The "core" is a complex system of muscles, not just the visible "abs." Key muscles include the transverse abdominis (deepest abdominal muscle, acts like a natural corset), internal and external obliques (responsible for rotation and lateral flexion), rectus abdominis (the "six-pack" muscle, primarily for spinal flexion), multifidus (deep spinal stabilizers), the diaphragm, and the pelvic floor muscles.
• The Intra-Abdominal Pressure (IAP) Mechanism: Proper core bracing involves co-contraction of these muscles to create intra-abdominal pressure. This pressure acts like an internal air bag, stiffening the lumbar spine and pelvis, providing a stable base for movement and protecting against excessive spinal flexion, extension, or rotation, especially during rapid transitions or impact.

Why "Hitting Your Stomach" is Not Recommended

The idea of hitting your stomach before a burpee is counterproductive and potentially harmful, as it misunderstands the physiological mechanism of core stabilization.

• Misinterpretation of Cues: This action might be a misinterpretation of cues like "brace your core," "harden your abs," or "prepare for impact." These cues intend to activate internal musculature, not to apply external force.
• Lack of Functional Benefit: Percussive force from hitting your stomach does not enhance core stability. True bracing comes from the volitional contraction of deep core muscles, which then increases intra-abdominal pressure. External impact might cause a reflexive contraction, but it's uncontrolled and transient, not the sustained, protective brace required for a burpee.
• Potential for Harm: Repeatedly hitting your abdomen can cause discomfort, bruising, or even internal organ irritation over time. It can also distract from the crucial mental focus required to properly engage your core and execute the movement with good form. Furthermore, it can promote a "sucking in" action of the stomach rather than a true brace, which involves expanding the abdomen slightly against a tightened core wall.

The Correct Way to Brace Your Core for Burpees

Instead of hitting your stomach, focus on activating your core internally and consciously.

• The "Brace as if Expecting a Punch" Cue: This is a widely used and highly effective cue. Imagine someone is about to gently punch you in the stomach. You wouldn't suck in; you'd instinctively tighten all your abdominal muscles, creating a solid, rigid wall. This involves contracting the transverse abdominis, obliques, and rectus abdominis simultaneously, without holding your breath excessively.
• Diaphragmatic Breathing and Core Engagement: Integrate your breath. Before initiating the burpee, take a deep breath into your diaphragm (your stomach should expand slightly), then brace your core muscles while exhaling slightly or holding your breath briefly during the most demanding parts of the movement. This technique, known as the Valsalva maneuver (when breath is held), can significantly increase spinal stability for short, intense efforts, but should be used cautiously and briefly, especially for individuals with blood pressure concerns. For most burpee transitions, a controlled exhale with a braced core is sufficient.
• Sequential Core Activation: Consciously engage your pelvic floor, then draw your navel slightly towards your spine (without hollowing), and finally contract your entire abdominal wall. This creates a 360-degree cylindrical brace around your trunk.

Importance of Core Stability Throughout the Burpee

Core bracing is not a static event; it's dynamic and must be maintained throughout all phases of the burpee.

• During the Squat and Plank Transition: As you squat down and place your hands on the floor, maintain your brace to prevent rounding of the lower back. When jumping your feet back into a plank, the core must be fully engaged to prevent the hips from sagging (lumbar hyperextension) or rising too high.
• During the Push-Up (if applicable): If your burpee includes a push-up, a strong core brace keeps your body in a rigid, straight line, preventing the hips from dropping and ensuring the force is distributed correctly through the chest, shoulders, and triceps.
• During the Jump Back/Forward: When jumping your feet back towards your hands, and then jumping up into the air, the core absorbs and transmits force. A braced core protects the spine from impact and allows for powerful, controlled movement.

Actionable Steps for Optimal Burpee Performance

To improve your burpee performance and safety, focus on proper core engagement:

• Practice Core Bracing Independently: Incorporate exercises like planks, dead bugs, bird-dogs, and Pallof presses into your routine. These teach you how to maintain a stable core under various conditions.
• Focus on Controlled Movement: Prioritize form over speed. Each phase of the burpee should be executed with intent and control, ensuring your core is engaged throughout.
• Seek Professional Guidance: If you're unsure about your form or core engagement, consult with a certified personal trainer or kinesiologist. They can provide personalized feedback and cues.

Conclusion: Prioritizing Form Over Unconventional Cues

The "why" behind hitting your stomach before a burpee is likely rooted in a misunderstanding of effective core stabilization. True core strength and stability come from internal, conscious muscular activation, creating intra-abdominal pressure to support and protect the spine. By focusing on proper bracing techniques, you can perform burpees more safely, efficiently, and effectively, maximizing the benefits of this challenging full-body exercise while minimizing the risk of injury.