Stationary Abdominal Draw In

This is an exercise for abdominal and core strengthening which are vital in supporting the spine.


  1. Get down on a mat on your hands and knees, forming a four point rectangle or square shape.
  2. Keep your back straight and your hips and pelvis in a neutral position.
  3. Draw your abs in, crunching your abs while keeping your back still.
  4. Hold for a moment and then release returning to the starting position.
  5. Repeat.


For this exercise to be maximally effective your back should not move at all through out the contraction and relaxation.


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