Abdominal Draw-In

Setup

1. 01Lie on your back with knees bent and feet flat on the floor.
2. 02Keep the spine neutral with a small natural arch in the lower back.
3. 03Place the fingertips just inside the hip bones to feel the muscle engage.

Execution

1. 01Exhale and gently draw the navel down toward the spine without flattening the back.
2. 02Hold the drawn-in position while breathing normally.
3. 03Maintain the hold for 5 to 10 seconds, then relax fully.
4. 04Repeat, keeping the effort subtle — around 30 percent of maximum tension.

Checkpoints

• -Pelvis and spine do not move; only the deep abdominal wall tightens.
• -Breathing continues throughout the hold.
• -You feel a gentle tensioning under the fingertips, not a hard crunch.

Common mistakes

• -Sucking in the whole belly and holding the breath.
• -Tilting the pelvis and flattening the back, which recruits the wrong muscles.
• -Bracing maximally instead of the light, targeted draw-in.
• -Rushing reps instead of holding each contraction.