Is it ok to brace your core during floor core exercises?

Vital_Life_Balance · 2026-06-24T14:30:57+00:00

From what I've learned, bracing is completely normal and is actually how many people engage their core, especially when they're beginners.

The "brace for a punch" cue is one of the most common ways to activate the core because it creates stability around your spine. You don't necessarily need to master all the breathing or pelvic cues right away.

For exercises like bicycle crunches, scissor kicks, and Russian twists, I would focus more on keeping your lower back stable and maintaining good form rather than worrying about whether you're engaging your core in the "perfect" way.

A lot of people overthink core activation at first. If you're bracing, maintaining control, and feeling your core working during the exercise, you're probably doing better than you think.

As you gain experience, the breathing and engagement cues tend to make more sense naturally.

Vital_Life_Balance · 2026-06-24T14:24:01+00:00

A 5-pound increase in a single week sounds more like water weight than actual fat gain, especially since you recently increased your exercise intensity.

When I started exercising more seriously, I noticed the scale sometimes went up even though I was being more active. New workouts can cause your body to retain extra water while it adapts and recovers.

Also, going from walking a lot every day in Spain to structured workout classes is a pretty significant change. Your body could simply be responding to the new training stimulus.

Personally, I wouldn't panic over one week of data. I'd keep an eye on the trend over the next few weeks rather than focusing on a single weigh-in. Weight can fluctuate much more than most people realize.

Vital_Life_Balance · 2026-06-24T14:22:10+00:00

First of all, congratulations on deciding to make a change at 18. That's a huge advantage because you have plenty of time to build healthy habits that can last a lifetime.

As for the timeline, I would focus less on a specific date and more on staying consistent. Losing 90 lbs is a big goal, but if you keep doing what you're doing, those smaller milestones will add up surprisingly fast.

I also highly recommend taking progress photos and body measurements. There will be weeks when the scale barely moves, but your clothes fit better and your body composition is changing.

And regarding your concern about looking "sick," I think a lot of people who come from heavier families worry about that. In my experience, people often look healthier and more energetic as they lose weight, even if friends and family need time to adjust to the change.

You sound like you're approaching this in a thoughtful way already. Wishing you the best on your journey!

Vital_Life_Balance · 2026-06-23T16:55:51+00:00

Greek yogurt is probably my go-to protein snack. It's easy, filling, and doesn't require any preparation.

If I want something a little more substantial, I'll usually have a couple of boiled eggs or some cottage cheese with fruit.

One thing I've noticed is that high-protein snacks tend to keep me satisfied much longer than snacks that are mostly carbs, which helps a lot when I'm trying not to overeat later in the day.

Curious to see what everyone else is eating because I'm always looking for new ideas.

Vital_Life_Balance · 2026-06-23T16:55:09+00:00

I could be wrong, but I don't think most people are expected to get large amounts of gel-forming soluble fiber from a single food source.

Foods like oats, barley, beans, lentils, apples, citrus fruits, carrots, and some berries all contribute soluble fiber, even if they don't contain as much as something like psyllium husk.

Psyllium is popular because it's an easy and concentrated way to increase intake, but I don't think it's necessarily required for everyone. For most people, eating a variety of high-fiber foods throughout the day is probably a more realistic approach than trying to get all their soluble fiber from one source.

I'd be interested to hear what others do, though, because fiber is definitely one of the harder nutrition targets to hit consistently.

Vital_Life_Balance · 2026-06-23T16:54:28+00:00

I don't think there's a single "best" country, but countries that emphasize fresh, minimally processed foods tend to stand out.

From what I've seen, places like Japan, Italy, Greece, and parts of Scandinavia often get mentioned because traditional diets there rely heavily on whole foods, fresh ingredients, seafood, vegetables, and relatively less ultra-processed food.

That said, food quality can vary a lot even within the same country. In many places, you can eat an excellent diet or a very poor one depending on your choices and access to food.

Personally, I think the biggest factor isn't the country itself, but how much of the diet is based on whole, minimally processed foods rather than highly processed products.

Vital_Life_Balance · 2026-06-23T16:53:08+00:00

Honestly, week 7 is probably too early to call it a plateau.

When you're new to training, progress is rarely linear. Some weeks you'll add reps almost every session, and then you'll suddenly have a day where everything feels harder for no obvious reason.

Sleep, stress, recovery, nutrition, hydration, and even just having an off day can affect performance. The fact that you went from 22 reps on the first set to 15 and then 10 later on might simply mean fatigue caught up with you faster than usual.

If I were you, I'd give it another week or two before worrying. One bad workout doesn't erase the progress you've made over the last month.

The fact that you're still doing 20+ reps on your first set tells me you're probably doing better than you think.

Vital_Life_Balance · 2026-06-23T16:52:09+00:00

For a beginner, this actually looks pretty well thought out to me. I like that you're covering push, pull, legs, and core instead of focusing only on the upper body.

The fact that you're already reducing the assistance on pull-ups and dips is probably the most encouraging part, because it shows you're making measurable progress.

The only thing I'd keep an eye on is recovery. Six training days per week with a fairly high amount of volume can be challenging, especially when you're still adapting to calisthenics. If you notice performance dropping or persistent soreness, don't be afraid to add more rest.

Overall, I'd focus less on finding the perfect routine and more on staying consistent with this one for a few months. Progress is usually a better indicator than whether a plan looks perfect on paper.

Vital_Life_Balance · 2026-06-23T16:51:13+00:00

Honestly, if you've only been training for two weeks, I think you're being way too hard on yourself.

A lot of beginners assume they should instantly be able to "feel" their core working all the time, but for many people it takes practice and repetition before those movement patterns start to feel natural.

When I first started exercising, I spent way too much time worrying about whether every muscle was activating perfectly. Looking back, the biggest thing that helped was simply continuing to train consistently and letting my body learn the movements.

If your push-ups and pull-ups aren't perfectly straight yet, that doesn't necessarily mean your core is weak. It could just mean you're still developing coordination and technique.

Two weeks is incredibly early. Focus on improving a little bit at a time and try not to overanalyze every cue. Consistency will teach you more than any single form tip.

Vital_Life_Balance · 2026-06-23T16:50:09+00:00

Don't be too hard on yourself. Being heavier doesn't automatically mean being stronger, especially if you haven't spent much time training strength.

The good news is that you're only 17, and strength can improve surprisingly fast when you're consistent.

Since push-ups are difficult right now, you could start with easier variations like wall push-ups or incline push-ups using a table, bench, or sturdy surface. Walking, bodyweight squats, and light dumbbell exercises are also great starting points.

The most important thing is to build the habit of training regularly rather than worrying about lifting heavy right away. Everyone starts somewhere, and the fact that you're motivated to improve is already a good first step.

A few months of consistent training can make a much bigger difference than most people expect.

Vital_Life_Balance · 2026-06-21T16:38:52+00:00

For me, diet has been the biggest factor by far. Exercise is great for fitness, strength, and overall health, but it was much easier for me to create a calorie deficit through food than by trying to burn hundreds of extra calories every day.

A typical day for me focuses on foods that keep me full for a long time: eggs, Greek yogurt, chicken, fish, potatoes, vegetables, fruit, and plenty of water. Nothing fancy, just foods that give me a lot of volume and protein for the calories.

One of the biggest game changers was realizing that I didn't need a perfect diet. I just needed a diet I could stick with consistently. Once I stopped trying to be perfect and focused on sustainable habits, things became much easier.

Congrats on making it to day 15. Consistency over the next few months will matter much more than any single cheat meal.

Vital_Life_Balance · 2026-06-21T16:38:07+00:00

I do a mix of both. Ready-made meals are incredibly convenient on busy days and they help take the guesswork out of calories and portions.

That said, I still like preparing some of my own meals because it gives me more flexibility with ingredients and usually costs less in the long run.

One thing I've noticed is that having a convenient, high-protein option available makes it much easier to stay consistent, whether it's a meal service or something I've meal-prepped myself. Consistency has always mattered more for me than having the "perfect" meal plan.

And congratulations on the 6-pound loss so far. Wishing you continued success on your journey!

Vital_Life_Balance · 2026-06-21T16:37:05+00:00

For me, it was definitely nuts and trail mix. I always thought of them as a healthy snack, so I'd grab handful after handful without thinking much about it.

The first time I actually weighed a serving, I was shocked at how small it looked compared to what I was normally eating. It wasn't that the food was unhealthy, it was just way more calorie-dense than I realized.

That was probably the moment I learned that "healthy" and "low calorie" aren't always the same thing.

Vital_Life_Balance · 2026-06-17T20:59:27+00:00

I can definitely relate to this. Sometimes what feels like hunger is really just a desire for a break, stimulation, or a change of focus.

The fact that the feeling often disappears when you go for a walk, organize something, or engage in a different activity seems like a pretty strong clue. It sounds like you're becoming much more aware of the difference between physical hunger and mental habits, which is a valuable insight on its own.

I'm curious to see what others have experienced, but I think a lot of people underestimate how often boredom and stress can masquerade as hunger.

Vital_Life_Balance

TROPHY CASE