Core
Abdominal Draw-In
A fundamental core stabilization technique designed to activate the deep transverse abdominis for spinal support.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your back on a flat surface with your knees bent and feet flat on the floor.
Place your hands on your lower abdomen just inside your hip bones to feel the muscle contraction.
Take a deep breath in and as you exhale, gently pull your belly button toward your spine without moving your hips.
Maintain a neutral spine throughout the movement ensuring your lower back does not flatten or arch excessively.
Hold the contraction for ten seconds while continuing to breathe normally in shallow breaths.
Slowly release the tension and repeat the process for the prescribed number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Holding your breath during the contraction
- Pushing the stomach outward instead of pulling it in
- Tilting the pelvis and flattening the lower back against the floor
- Tensing the chest and shoulders instead of isolating the core
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.