I have three questions here:

  1. How do I brace my belly during a squat? I have tried bracing and inhaling before going down, then when coming back up I breath, but, this give me a bit of a headache.

  2. How do I breath and brace my belly during other exercise? I find it difficult.

  3. The personal trainer told me you must also brace your pelvic floor during exercise and I find that so hard, how do I accomplish this?

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    the correct way to breath in squats is before the movement your doing inhale and exhale after the complete motion... less weight and more reps will help your poster – user32742 Feb 14 at 15:33
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    If you're using a belt, this is related: fitness.stackexchange.com/a/41544/31284 – C. Lange Feb 15 at 16:02

The best way I can describe it is to breathe deeply into your belly - not your chest. Then imagine that someone is about to punch you in the stomach. The natural human reaction to someone who is going to punch you in the stomach is to kind of suck your gut “in and up.”

Also, in the squat, I like to contract my lats a bit as that helps keep the lower back tight. Now you should have a bunch of air in your stomach being compressed by the forces of your abdomen and back. This will help to protect your spine. Now do your squat. At the end of the rep. Let it out, but try to maintain some rigidity. Repeat.

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