Why I Don’t Use the Cue “Belly Button to Spine”

If you’ve ever taken a fitness class or worked with a trainer, chances are you’ve heard the cue “belly button to spine.” It’s a common phrase meant to help you engage your core during exercises — but it’s one I intentionally avoid in my coaching. While it might seem like a simple and effective way to help people “turn on” their core, I’ve found that it can actually create more problems than it solves, especially when it comes to true core engagement, breathing, and pelvic floor health.

Here’s why I’ve ditched this outdated cue and what I use instead:

1. It Encourages Shallow Breathing

When you pull your belly button toward your spine, you’re essentially creating a hollowing effect — which restricts the movement of your diaphragm. Proper core function relies on a full range of diaphragmatic breathing. When you inhale, your diaphragm should expand. Pulling your belly button to your spine interrupts this natural process and promotes shallow chest breathing, which can increase tension and limit your ability to generate strength and stability.

2. It Isolates the Front of the Transverse Abdominis (TVA)

The cue tends to isolate the front of the TVA. Isolating this one muscle all the time can lead to poor core function and compensation patterns, increasing the risk pelvic floor dysfunction, low back pain and core instability. True core engagement comes from a balanced activation of the diaphragm, TVA, and pelvic floor — not just “sucking in.”

3. It Can Worsen Pelvic Floor Dysfunction

For women, especially those who are pregnant, postpartum, or dealing with pelvic floor issues (like hypertonicity or prolapse), the “belly button to spine” cue can cause more harm than good. When you suck in or grip your core, you increase intra-abdominal pressure, which puts unnecessary strain on the pelvic floor. This can lead to pelvic floor dysfunction, including leaking, prolapse, and pain. Instead, focusing on full core activation and relaxation — including the ability to lengthen and release — is key for long-term pelvic floor health.

4. It Ignores the Role of Breath and Pressure Management

Core engagement isn’t just about muscle contraction — it’s about managing pressure within the abdomen. Drawing the belly button to the spine disrupts the balance of intra-abdominal pressure, which can reduce your ability to generate strength and stability. A better approach is to focus on core breath connection: inhaling to allow expansion and exhaling to engage the deep core and pelvic floor without over-gripping.

What I Use Instead

I focus on teaching clients how to engage their core through breath and pressure management. Here’s how:

✅ Inhale — Let the front, sides, and back of the ribcage expand. Feel the pelvic floor lengthen/expand.

✅ Exhale — Engage the pelvic floor and transverse abdominis by gently drawing the pelvic floor up and the sides of the waist in.

✅ Visual Cues — I often use cues like “pull hip bones together” or “zip up from the pelvic floor.” These encourage deep core activation without creating excessive tension. If those cues don't resonate, I have a lot more in my toolbox to help!

✅ Functional Focus — I guide clients through exercises that challenge core stability and strength. Learning how to keep proper engagement when performing exercises is key to better movement.

Core Strength Comes from Coordination

True core strength isn’t about how tightly you can suck in your belly — it’s about how well your core muscles work together to support movement and stability. By ditching the “belly button to spine” cue and focusing on breath, pressure management, and deep core activation, my clients experience better core function, improved strength, and less tension in their daily lives.

If you feel stuck or frustrated with your core strength, try shifting your focus to breath and deeper muscle engagement. It’s not about sucking in or pushing out (what i've seen some coaching cue) — it’s about building a strong, functional core from the inside out. For more on core and pelvic floor connection, follow along with my instagram @cweb_coaching and be sure to subscribe to my newsletter! Click HERE for a beginner pelvic floor and core workout to listen to helpful cues and ensure you are performing the exercises right <3