 First question is from Twinsanity Fitness. How do you practice bracing your core for lifting? Oh, yeah, this is actually quite important and We tend to do this pretty naturally usually whenever we're trying to lift something heavy So sometimes you'll hear trainers say draw in your midsection not a good idea Really what you're trying to do is you're trying to brace your core and the way I used to tell my clients to do this Like imagine I'm about to punch you in the stomach. You know, like you just brace it like that. Sometimes I fake it Yeah, there it is right there. That's what it is. Yeah, so here's a little a little bit more detail Right so before especially before you do a heavy lift you take a deep breath in down into your core So take it full diaphragmatic breath Breathe in and then hold your breath and then brace and then you do your left then after you do your left Then take a couple breaths and then repeat it. What that does is it dramatically that breath inside your diaphragm Plus your core bracing Dramatically increases the stability around your spine Now when you wear something like a belt your core is gonna brace totally different It's gonna push out against the belt rather than bracing Now, did you guys have specific? Exercises that you like to do to teach somebody how to do because here's the thing too that sometimes people Misunderstand when they when they brace their core is holding your breath Sometimes hold they think holding your breath especially if you're doing raps, right, right? So were there exercises that you guys like to teach? I mean obviously the fake like you're gonna punch them in the stomach to get that idea across But did you like like the the four-point draw and maneuver or back? exercises like vacuum like a cat cow or then I would get to neutral spine and then they would like just Tighten it up But also like go through the breathing of it while being tight Yeah, and you know like little like external stimulus to make sure that they I could feel it like their abs are tight Yeah, but also having them sit on a stability ball with their hands out and this is just for like the rotational part of stability So I would I would kind of push on their hands with them relaxed Versus then now brace and then so it's like they got to focus on that Staying rigid and they feel the difference right away for some people that was like this light bulb goes off And you're like, okay Yeah For me the most effective way to because because you can teach people how to brace and what you need to do But then there's a difference between that and actually bracing while lifting because there's a bit of a skill involved And what that feels like the best thing I've ever done for that was heavy carries Getting people to do like a farmer walk with a pair of dumbbells and teaching them to brace their core while taking steps While being able to breathe and with the farmer walk you kind of gives you that feedback You've got the heavy weights or the dumbbells in your hands if you're loose with your core You start to sway a little bit you feel a little bit of a twist and so it teaches them how to brace While doing a movement. So that was one of my one of my favorite ways to do that