Kneeling Abdominal Draw In
On the hands and knees with a flat back, the belly is drawn up toward the spine and held while breathing; the deep abdominal wall does the work.
How to do it
Setup
Hands under the shoulders, knees under the hips, back flat, belly relaxed.
Steps
- Draw the belly button up toward the spine without moving the back.
- Hold it in while breathing shallowly.
- Let it go slowly, then draw it in again.
Common mistakes
Rounding the back to pull the belly in: the spine stays flat. Holding the breath: keep breathing through the hold. Pushing the belly out between reps: relax it, do not force it.
Breathing
Steady throughout; never held.
