Activate Your Glutes & Deep Core: Why These Muscles Matter for Better Movement

Have you ever performed an exercise and felt it mostly in your thighs, lower back or other muscles instead of the area you were actually trying to work?

Sometimes the answer isn’t simply doing more repetitions or adding more weight. Learning to activate the right muscles and then building strength in them can help you move more efficiently and with better control.

Two important areas to focus on are your glutes and deep core muscles.

At Move N Motion, we encourage our participants to focus not only on completing an exercise, but also on how their body is moving and which muscles are doing the work.

🍑 Why are your glutes so important?

Your glutes are some of the strongest muscles in your body. They play an important role in movements we perform every day, including:

• Walking
• Standing up
• Climbing stairs
• Squatting
• Lunging
• Getting in and out of a chair
• Running and jumping

Strong, active glutes help contribute to hip and pelvic stability and can help you produce force during many different movements.

When your glutes aren’t contributing effectively, other muscles may compensate. For example, you might feel an exercise predominantly in your thighs or lower back when your goal is to target your glutes.

How can you activate your glutes?

Before jumping into a challenging workout, simple activation exercises can help you become more aware of your glutes.

Some great options include:

🍑 Glute bridges
Focus on gently squeezing your glutes as you lift your hips.

🍑 Clamshells
Keep your pelvis controlled while opening your top knee.

🍑 Squats
Focus on pushing through your feet and using your hips and glutes as you stand.

🍑 Lunges
Maintain good control and focus on the muscles helping you return to the standing position.

The goal isn’t necessarily to make these exercises exhausting. Instead, concentrate on feeling the intended muscles working.

💜 What is your deep core?

When people hear the word “core”, they often think about the visible abdominal muscles.

But your core is much more than your six-pack.

Your deep core includes muscles that work together to help provide stability around your trunk and pelvis. This system includes muscles such as the transversus abdominis, pelvic floor and diaphragm, working alongside other muscles of the trunk.

These muscles help your body control and stabilise movement.

Why does deep core strength matter?

A strong and well-coordinated core can help support:

✅ Better posture and alignment
✅ Trunk stability
✅ Balance and control
✅ Efficient movement
✅ Good exercise technique
✅ Everyday activities such as lifting, bending and reaching

Your core doesn’t need to be switched on as hard as possible all the time. Instead, it’s about learning to coordinate your muscles and use an appropriate level of tension for the movement you’re performing.

🎯 Why do other muscles sometimes take over?

Your body is very clever.

If a particular muscle isn’t contributing effectively, your body may find another way to complete the movement.

This is called compensation.

For example, during a glute-focused exercise, you might feel your hamstrings or lower back working more than your glutes.

This doesn’t automatically mean something is wrong. It can simply be a sign that your technique, muscle coordination, mobility, fatigue or exercise selection may need some attention.

That’s why quality of movement matters.

Instead of rushing through 20 repetitions, try slowing down and asking yourself:

“Am I using the muscles I’m supposed to be using?”

🧠 The mind-to-muscle connection

One of the simplest ways to improve muscle awareness is to actually think about the muscle you’re trying to use.

Before starting an exercise, take a moment to identify the target muscle.

For example:

Glute bridge:
“Can I feel my glutes working as I lift?”

Squat:
“Can I feel my hips and legs working together?”

Core exercise:
“Can I maintain control through my trunk without holding my breath?”

This doesn’t mean you need to obsess over every muscle. It simply helps you become more aware of your movement.

💪 Build strength gradually

Activation is only the beginning.

Once you can identify and control the movement, you can gradually build strength by increasing the challenge.

This might mean:

• More repetitions
• Additional sets
• Longer holds
• Greater range of movement
• Light resistance
• Progressing to a more challenging exercise

You don’t need to start with heavy weights.

Consistency is far more important than trying to do too much too soon.

🌟 A simple Move N Motion approach

Try this simple sequence before your next workout:

1. CONNECT

Take a moment to focus on the muscles you’re about to use.

2. ACTIVATE

Use a simple exercise such as a glute bridge or controlled core exercise.

3. CONTROL

Perform your main exercise slowly enough to maintain good technique.

4. STRENGTHEN

Gradually increase the challenge as you become stronger.

5. MOVE

Take that improved strength and control into your everyday activities.

🍑 Strong Glutes + 💜 Strong Core = Better Movement

Your goal doesn’t have to be perfect technique or having a “perfect” body.

It’s about becoming stronger, more confident and more aware of how your body moves.

At Move N Motion, we believe fitness should be accessible, supportive and enjoyable for everyone.

Whether you’re new to exercise, getting back into fitness or simply looking to improve your strength, learning to activate and strengthen your glutes and deep core can be a valuable part of your fitness journey.

Activate. Strengthen. Move Better.

💜 Move N Motion – Stronger Together. Moving for Life. 💚

Visit Move N Motion Fitness

The post Activate your glutes & deep core muscles first appeared on Move N Motion Fitness.

Learn to Breathe During Exercise: Why Your Breathing Technique Matters

When we exercise, we often concentrate on getting the movement right, but there is another important part of good exercise technique that is easy to overlook — breathing.

Learning to coordinate your breathing with your movement can help you feel more comfortable and controlled during your workout. One simple technique to start practising is to breathe out during the contraction phase of an exercise.

🌬️ What is the contraction phase?

The contraction phase is generally the part of an exercise where the muscles are working harder to produce the movement.

For example, during a sit-up, you are contracting your abdominal muscles as you lift your upper body.

A simple breathing pattern to practise is:

⬆️ Lift into the sit-up → BREATHE OUT
⬇️ Lower back down → BREATHE IN

This is a great starting point for learning how to coordinate your breathing with your movement.

💨 Why breathe out during the harder part?

When you’re concentrating on an exercise, it’s very easy to hold your breath without realising it. Focusing on breathing out during the contraction can encourage you to keep breathing steadily rather than holding your breath.

It can also help you become more aware of how your body is moving.

Good breathing habits during exercise can help you:

• Improve movement coordination
• Maintain a more controlled exercise technique
• Stay focused on the muscles you’re working
• Avoid unintentionally holding your breath
• Feel more comfortable during your workout
• Develop better mind-to-muscle awareness

🧘‍♀️ Start with one exercise

You don’t need to completely change your breathing pattern during your entire workout straight away.

Start with just one exercise.

Try a simple sit-up:

1. Lie comfortably with your knees bent.
2. Take a breath in as you prepare.
3. Slowly lift your upper body and breathe out.
4. Lower yourself back down while breathing in.
5. Repeat at a controlled pace.

As you become more comfortable, you can start applying the same principle to other exercises.

🏋️‍♀️ Think: “Breathe out on the effort”

A useful cue to remember is:

BREATHE OUT WHEN YOU WORK

For many exercises, the contraction or effort phase is when you’re pushing, pulling, lifting or rising.

For example:

Squat: Breathe out as you stand up.
Bicep curl: Breathe out as you curl the weight up.
Chest press: Breathe out as you push.
Sit-up: Breathe out as you lift up.

The exact breathing pattern can vary depending on the exercise, so the most important thing is to keep breathing and avoid holding your breath.

🌟 Make breathing part of your workout

Your breathing shouldn’t be something you only think about when you’re struggling. Practicing your breathing during easier exercises can help make it feel more natural when the intensity increases.

Next time you’re exercising, slow things down and ask yourself:

“Am I breathing?”

Then try to coordinate your breathing with your movement.

A small change in the way you breathe can help you become more aware of your body, your technique and how you’re performing each exercise.

💜 Move N Motion

At Move N Motion, we believe fitness isn’t just about moving more — it’s about learning to move well.

Whether you’re new to exercise or returning to fitness, taking the time to understand things like breathing, posture, technique and muscle control can help you get more out of your workouts.

Breathe well. Move well. Feel better. 💜💚

Move N Motion Fitness

#MoveNMotion #BreathingDuringExercise #ExerciseTips #FitnessTips #ExerciseTechnique #MindToMuscleConnection #CoreTraining #HealthyMovement #GroupFitness #FitnessForEveryone #MoveMoreFeelBetter #StrongerTogether #MovingForLife

The post Learning to breath during exercise first appeared on Move N Motion Fitness.

Mind-to-Muscle Connection: The Secret to Better Workouts and Better Results

When people think about getting stronger or building muscle, they often focus on lifting heavier weights or doing more repetitions. While these things certainly have their place, one of the most overlooked aspects of exercise is something you can’t see—your mind-to-muscle connection.

This simple technique can make almost every workout more effective, whether you’re a beginner or someone who has exercised for years.

At Move N Motion, we encourage participants to focus not only on completing each exercise but also on how they perform it. Learning to connect your mind with the muscles you’re working can improve strength, technique, balance and confidence while helping reduce the risk of injury.

What Is the Mind-to-Muscle Connection?

The mind-to-muscle connection is the ability to consciously focus on the muscle you’re trying to work during an exercise.

Instead of simply moving the weight from Point A to Point B, you actively think about contracting and controlling the target muscle throughout the movement.

For example:

During a squat, focus on your glutes and quadriceps doing the work as you stand.

During a bicep curl, think about squeezing your bicep at the top of each repetition.

During a glute bridge, concentrate on tightening your glutes rather than pushing with your lower back.

This mental focus improves communication between your brain and muscles, allowing them to work more efficiently.

How Does It Work?

Your brain controls every muscle contraction through your nervous system.

When you deliberately concentrate on a muscle during exercise, your brain sends stronger and more coordinated signals to that muscle.

Research suggests this increased focus can improve muscle activation, meaning the intended muscles work harder while surrounding muscles are less likely to compensate.

This leads to better-quality movement and more productive workouts.

Benefits of Developing a Mind-to-Muscle Connection

1. Better Muscle Activation

One of the biggest benefits is improved muscle recruitment.

Rather than allowing stronger muscles to take over, you encourage the correct muscles to perform the work.

For example:

Glutes activate more during squats.

Core muscles engage more during planks.

Back muscles work better during rowing exercises.

2. Increased Strength

Lifting heavier isn’t always the answer.

Many people become stronger simply by improving how effectively they recruit their muscles.

When the correct muscles are doing the work consistently, strength improvements often come faster.

3. Better Technique

Focusing on the movement encourages slower, more controlled repetitions.

This often improves posture, balance and body awareness while reducing poor movement habits.

4. Reduced Injury Risk

Poor technique is a common cause of exercise-related injuries.

When you’re concentrating on proper muscle engagement instead of rushing through repetitions, you’re less likely to compensate with joints or surrounding muscles.

Good movement patterns protect your body over time.

5. Improved Muscle Growth

If your goal is building lean muscle, learning to feel the target muscle working can make your training more effective.

Quality contractions are often more beneficial than simply lifting heavier weights with poor technique.

6. Better Balance and Coordination

Because you’re paying attention to your body position throughout each movement, your balance and coordination naturally improve.

This carries over into everyday activities such as walking, lifting, gardening and playing sport.

How to Improve Your Mind-to-Muscle Connection

Slow Down

Avoid rushing through repetitions.

Move with control during both the lifting and lowering phases.

A slower movement gives your brain more time to activate the correct muscles.

Use Lighter Weights

Many people actually benefit from reducing the weight.

If the load is too heavy, your body will naturally recruit other muscles to help complete the movement.

Lighter weights often improve muscle awareness.

Visualise the Muscle Working

Before starting an exercise, picture the muscle contracting.

This simple mental cue can improve activation almost immediately.

Feel the Muscle

Ask yourself:

Which muscle should be working?

Can I actually feel it contracting?

Am I using momentum instead?

The answers help improve body awareness.

Remove Distractions

Put your phone away.

Avoid rushing between exercises.

Give each repetition your full attention.

Quality always beats quantity.

Examples During Common Exercises

Squats

Focus on:

 Driving through your heels.

 Squeezing your glutes as you stand.

 Feeling your quadriceps control the lowering phase.

Push-Ups

Think about:

 Chest muscles pushing the floor away.

 Tightening your core.

 Keeping your body in one straight line.

Plank

Instead of simply holding the position:

Tighten your abdominal muscles.

Squeeze your glutes.

Push your forearms into the floor.

Keep your shoulders active.

Bicep Curl

Avoid swinging.

Slowly curl the weight while squeezing your bicep at the top before lowering under control.

Glute Bridge

Rather than lifting as high as possible, focus on squeezing your glutes together throughout the movement.

Everyday Benefits

A stronger mind-to-muscle connection doesn’t just improve gym performance.

It also helps with daily activities such as:

Carrying shopping bags

Lifting children

Gardening

Climbing stairs

Standing from a chair

Improving posture

Reducing lower back discomfort

Improving balance as we age

Functional movement starts with proper muscle activation.

Common Mistakes

Many people unknowingly reduce the effectiveness of their workouts by:

Using weights that are too heavy

Performing exercises too quickly

Using momentum instead of muscle control

Copying others without focusing on their own technique

Holding their breath throughout the exercise

Slowing down and focusing on quality movement usually produces better long-term results.

Is This Only for Strength Training?

Not at all.

The mind-to-muscle connection can improve almost any form of exercise, including:

Resistance training

Pilates

Bodyweight workouts

Core exercises

Balance training

Rehabilitation exercises

Functional fitness classes

Even walking can benefit when you focus on posture, core engagement and glute activation.

How We Use It at Move N Motion

At Move N Motion, we regularly coach participants to think about the muscles they’re using rather than simply counting repetitions.

You’ll often hear cues like:

“Squeeze your glutes.”

“Brace your core.”

“Pull your shoulder blades back.”

“Control the lowering phase.”

“Slow it down.”

These simple reminders help participants move better, become stronger and gain more from every class.

Our workouts are designed for all fitness levels, so whether you’re just getting started or looking to improve your technique, we’ll help you build confidence while developing healthier movement patterns.

Final Thoughts

The mind-to-muscle connection is one of the simplest ways to improve your workouts without spending more time exercising or lifting heavier weights.

By slowing down, focusing on the muscles you’re working and moving with intention, you’ll improve muscle activation, strength, posture and technique while reducing your risk of injury.

Remember—it’s not about how many repetitions you complete; it’s about how well you complete them.

At Move N Motion, we’re passionate about helping people move better, feel stronger and build confidence through safe, effective and enjoyable exercise.

Ready to experience the difference?

Join one of our friendly group fitness classes in Widgee, Glastonbury or Kilkivan and discover how moving with purpose can transform your fitness journey.

Book your class today at:

www.movenmotionfitness.com.au⁠�

The post Mind to Muscle Connection first appeared on Move N Motion Fitness.

Understanding why neck engagement matters in core training

When people think about core exercises, they usually focus on the abdominal muscles, lower back, and sometimes the hips. The neck is often ignored, but it plays a critical role in how effectively and safely you perform core movements. The cervical spine (neck region) is directly connected to your thoracic spine, which in turn influences ribcage position, breathing mechanics, and abdominal activation.

If the neck is strained, over-flexed, or overextended during core exercises, the rest of the kinetic chain often compensates. This can reduce the effectiveness of the exercise and increase the risk of discomfort or injury. Proper neck engagement is not about “tensing” the neck unnecessarily, but about maintaining alignment and reducing unwanted tension while the core does the work.

A well-positioned neck supports better spinal mechanics, which helps you generate more stability through the torso.

The relationship between the neck and the core

The neck is part of the same stabilisation system that includes the diaphragm, abdominal wall, and pelvic floor. When these systems work together, you get better trunk control and movement efficiency.

In many core exercises—such as crunches, planks, dead bugs, or leg raises—the position of the head influences the rest of the spine. For example, if the chin juts forward during a plank, it often causes the upper back to collapse and the abdominal wall to disengage. Similarly, if you excessively tuck the chin during crunches, you may overload the superficial neck flexors instead of the abdominals.

The goal is coordination, not isolation. The neck should support the movement, not dominate it.

Common neck mistakes during core exercises

One of the most frequent issues is overuse of the sternocleidomastoid and other superficial neck muscles. This often happens when people try too hard to “help” themselves through a movement.

A few common patterns include:

• Pulling the chin aggressively toward the chest during crunches
• Letting the head drop back during planks, creating cervical extension
• Straining the neck forward during leg raises or sit-ups
• Holding tension in the jaw and upper traps during effort

These habits usually indicate that the core is not doing enough of the work, or that breathing and bracing are not properly coordinated.

Another common issue is “forward head posture” during exercises. This places unnecessary stress on the cervical spine and can lead to fatigue in the neck before the abdominal muscles are even challenged.

Maintaining neutral cervical alignment

Neutral alignment means the head is balanced over the shoulders, with the ears roughly in line with the mid-shoulder region. This does not mean the neck is rigid—it should still move naturally—but it should not be actively strained in any direction.

In core exercises, maintaining a neutral neck often involves:

• Keeping the gaze slightly forward or upward depending on position
• Avoiding excessive chin tuck or chin lift
• Keeping the back of the neck long rather than compressed
• Allowing the head to “float” rather than forcing it into position

Breathing also plays a key role here. If you hold your breath, neck tension tends to increase automatically. Controlled breathing helps distribute effort across the diaphragm and deep core muscles instead of overloading the neck.

How to properly engage the neck during core work

Neck engagement should be understood as gentle stabilisation rather than muscular effort. Think of it as “organising” the neck rather than contracting it.

A useful approach is:

• Lightly lengthen the back of the neck as if the crown of the head is reaching away from the torso
• Keep the jaw relaxed
• Maintain soft engagement through the deep neck flexors without visible strain
• Coordinate neck position with ribcage position and breathing

For example, during a plank, imagine your spine as a long continuous line. The neck is simply the continuation of that line, not a separate segment working independently.

During dynamic movements like crunches, the neck should follow the motion of the upper spine without leading it. The movement should originate from the ribcage and abdominals, not from the head.

Exercise-specific guidance

Plank variations

In a plank, the neck should remain neutral with the gaze slightly forward. A common mistake is dropping the head or looking too far forward, both of which disrupt alignment. Imagine holding a small object under your chin without clenching it—this helps maintain a neutral position without stiffness.

Crunches and sit-ups

During crunches, avoid pulling the head forward. The hands should not be used to yank the neck. Instead, lightly support the head if needed while allowing the abdominal muscles to initiate the curl. The chin should stay slightly lifted away from the chest to avoid compression.

Dead bugs

In dead bug exercises, the neck often becomes tense because people lift the head unnecessarily. The head should remain supported on the ground or lightly elevated only if abdominal control allows it. If neck tension increases, it is usually a sign that the core is losing stability.

Leg raises

Leg raises frequently cause the head to press into the floor or lift involuntarily. The neck should remain passive but long. If you notice tension building, reduce range of motion in the legs rather than adjusting the head aggressively.

Breathing and neck tension connection

Breathing is one of the most overlooked factors in neck engagement. When people hold their breath during effort, the accessory breathing muscles in the neck—such as the scalenes—become overactive. This creates tightness and fatigue in the neck that is unrelated to the actual core work.

A better approach is:

• Inhale during preparation phases
• Exhale during exertion phases (such as lifting or bracing)
• Keep the throat and jaw relaxed throughout

This reduces unnecessary neck involvement and allows the diaphragm to do its primary role in stabilisation.

Building awareness and control

Improving neck engagement in core exercises is largely about awareness. Many people are not aware they are using their neck incorrectly until discomfort appears.

A practical way to improve this is to slow down movements. When tempo is reduced, compensations become more visible. You can also use mirrors or tactile feedback (such as lightly touching the neck) to notice unnecessary tension.

Over time, the goal is automatic coordination: the neck remains quiet while the core produces the work.

When neck strain indicates a bigger issue

Persistent neck strain during core exercises can indicate underlying problems such as poor thoracic mobility, weak deep core stabilisers, or breathing dysfunction. In some cases, it may also reflect previous neck injury or habitual posture issues from daily life.

If neck discomfort consistently appears during basic movements, it is often helpful to regress the exercise rather than pushing through. Simpler variations that reduce load on the neck while still training the core can help rebuild proper coordination.

Final thoughts on safe and effective practice

Effective core training is not just about abdominal strength—it is about integrated control of the entire trunk, including the neck. A well-managed neck position supports better spinal alignment, reduces unnecessary tension, and improves overall exercise quality.

Rather than trying to “hold” the neck in place with force, the goal is to organise it so it can stay relaxed while still aligned. When this happens, core exercises become smoother, safer, and significantly more effective over time.

The post The Best Neck Engagement when doing Core Excercises first appeared on Move N Motion Fitness.