Kneeling Abdominal Draw In
Description
The kneeling abdominal draw in is a deep core activation drill done on all fours. The mover pulls the navel toward the spine while keeping the back flat. It builds transverse abdominis strength and core control.
Muscle Group
Equipment Required
Kneeling Ab Draw In Instructions
- Set up on hands and knees in a quadruped position.
- Place the hands under the shoulders and knees under the hips.
- Keep the back flat and head neutral.
- Brace your core and inhale to expand the belly.
- Exhale and pull the navel up toward the spine.
- Hold the draw in position briefly.
- Release and let the belly expand naturally.
- Continue for the working set.
Kneeling Ab Draw In Form & Visual
Kneeling Ab Draw In Benefits
- Builds the deep core
- Trains the transverse abdominis
- Strong core activation
- Useful for posture
- Builds core control
Kneeling Ab Draw In Muscles Worked
- Core
- Rectus abdominis
- Obliques
Kneeling Ab Draw In Variations & Alternatives
- Stomach Vacuum
- Dead Bug
- Plank
- Bird Dog
