Core Engagement: Does Holding Your Stomach While Walking Truly Help?

Does holding your stomach while walking help?

While consciously holding your stomach in while walking can offer immediate, albeit superficial, postural improvements and a temporary sense of core engagement, its long-term benefits for core strength, functional stability, or fat loss are largely negligible without a more comprehensive and scientifically grounded approach to core training and movement.

Understanding "Holding Your Stomach"

The phrase "holding your stomach" typically refers to a conscious effort to pull the abdominal wall inward, often to achieve a flatter appearance or a perceived sense of improved posture. From a biomechanical perspective, this action can manifest in a few ways:

• "Sucking In" (Drawing-in Maneuver): Primarily engages the transverse abdominis (TrA), the deepest abdominal muscle, which acts like a corset to compress the abdominal contents.
• "Bracing" (Abdominal Bracing): A co-contraction of all abdominal muscles (rectus abdominis, obliques, transverse abdominis) that stiffens the entire trunk, often used for heavy lifting or stability.
• Superficial Engagement: Often, the "holding" is more of a superficial tightening of the rectus abdominis or external obliques, without true engagement of the deep core stabilizers.

Individuals often adopt this habit for various reasons, including aesthetic concerns, an attempt to alleviate back pain, or a general belief that it will strengthen their core.

The Biomechanics of Core Engagement During Walking

Walking, or gait, is a complex, rhythmic movement that inherently requires dynamic stability from the core. The "core" is not just the superficial abdominal muscles but a synergistic system comprising:

• Transverse Abdominis (TrA): The deepest abdominal muscle, crucial for spinal stability and intra-abdominal pressure regulation.
• Multifidus: Deep spinal muscles that provide segmental stability to the vertebrae.
• Pelvic Floor Muscles: Support internal organs and work with the diaphragm and TrA for core stability.
• Diaphragm: The primary muscle of respiration, also integral to core stability and pressure regulation.
• Internal and External Obliques: Contribute to rotation and lateral flexion, and provide anterior stability.
• Rectus Abdominis: The "six-pack" muscle, primarily involved in trunk flexion.

During normal walking, these deep core muscles should naturally activate in anticipation of movement (feed-forward mechanism) and throughout the gait cycle to stabilize the pelvis and spine, transfer forces between the upper and lower body, and optimize movement efficiency. This is a subtle, subconscious, and dynamic form of engagement, not a constant, rigid contraction.

Potential Benefits of Conscious Core Engagement

When performed correctly, with an emphasis on drawing in the navel towards the spine without holding breath or excessive rigidity, there can be some minor, immediate benefits:

• Improved Immediate Posture: Consciously engaging the TrA can help to slightly flatten the lower back curve (lumbar lordosis) and align the pelvis, temporarily creating a taller, more upright stance.
• Enhanced Proprioception: Focusing on engaging the core can increase awareness of your body's position in space, encouraging better postural habits.
• Mild Core Activation: While not a primary strengthening exercise, sustained, gentle engagement of the TrA can provide a low-level activation, potentially reminding the body to engage these muscles.
• Diaphragmatic Breathing Awareness (if done correctly): If the "holding" encourages a focus on breathing into the diaphragm rather than shallow chest breathing, it can be beneficial.

Limitations and Potential Downsides

Relying solely on "holding your stomach" for core health comes with significant limitations and potential drawbacks:

• Superficial Engagement vs. Deep Core: Many people primarily activate superficial muscles (rectus abdominis) which contributes little to deep core stability or functional strength. True deep core engagement is subtle and allows for normal breathing.
• Breath Holding and Shallow Breathing: A common mistake is to "suck in" so tightly that it restricts the diaphragm's movement, leading to shallow, inefficient chest breathing. This can increase stress, reduce oxygen intake, and hinder athletic performance.
• Reduced Functional Mobility: Over-bracing or holding the core too rigidly can stiffen the trunk, impeding the natural rotational movements of the spine and pelvis that are essential for efficient and injury-free walking. This can lead to a less fluid gait and potentially strain other joints.
• Increased Intra-abdominal Pressure (IAP): Constant, forceful "sucking in" or bracing can significantly increase IAP. While controlled IAP is vital for spinal stability during heavy lifts, chronic elevation can be detrimental for certain individuals, potentially exacerbating or contributing to:
  • Pelvic floor dysfunction (e.g., prolapse, incontinence)
  • Hernias (inguinal, umbilical, hiatal)
  • Diastasis Recti (separation of abdominal muscles)
• Minimal Impact on Core Strength or Fat Loss: Walking with a "held-in" stomach does not provide sufficient resistance or progressive overload to significantly strengthen core muscles or reduce abdominal fat. Fat loss is primarily achieved through a caloric deficit, and muscle strengthening requires targeted, progressive exercises.
• Disconnection from Natural Movement: The goal of a strong core is often to enable natural, fluid movement, not to restrict it. Constant conscious holding can override the body's natural, unconscious stabilizing mechanisms.

Effective Strategies for Core Strength and Posture

To genuinely improve core strength, stability, and posture, a more comprehensive and evidence-based approach is necessary:

• Targeted Core Exercises: Incorporate exercises that specifically train the deep core muscles and their coordinated function. Examples include:
  • Planks and Side Planks: Build isometric strength and endurance.
  • Dead Bug: Teaches anti-extension and core control.
  • Bird-Dog: Develops reciprocal limb coordination and spinal stability.
  • Pallof Press: Anti-rotation exercise for rotational stability.
  • Hanging Leg Raises/Knee Tucks: Progress for rectus abdominis and hip flexor strength with core control.
• Diaphragmatic Breathing: Practice proper belly breathing. Inhale deeply, allowing your abdomen to expand, and exhale fully, allowing your abdomen to gently draw in. This naturally engages the TrA and pelvic floor.
• Mindful Movement: Instead of constant holding, focus on active engagement of the core during various movements. For instance, before lifting something, gently brace your core. During walking, allow for natural pelvic and spinal rotation while maintaining a sense of uprightness.
• Progressive Overload: Like any muscle, the core needs to be progressively challenged to get stronger. This means gradually increasing the duration, intensity, or complexity of core exercises.
• Address Postural Habits: Identify and correct other postural imbalances (e.g., rounded shoulders, forward head posture) that might contribute to poor core alignment. Regular stretching and mobility work can also be beneficial.
• Integrate Core into Compound Movements: Learn to brace and engage your core during compound exercises like squats, deadlifts, and overhead presses, as this is where functional core strength truly shines.

Conclusion: A Nuanced Perspective

While the intention behind "holding your stomach while walking" often stems from a desire for improved health and appearance, it is a limited and potentially counterproductive strategy for achieving true core strength and stability. At best, it offers a temporary aesthetic fix and a mild, superficial activation. At worst, it can lead to inefficient breathing, restrict natural movement, and potentially create unhealthy pressure dynamics within the trunk.

For lasting benefits, focus on a holistic approach that includes targeted core training, proper breathing mechanics, mindful movement, and addressing overall postural habits. A strong, functional core is one that can dynamically stabilize the spine while allowing for freedom of movement, not one that is held rigidly in place.