Kneeling Abdominal Draw
Strengthen your core with Kneeling Abdominal Draw. Gently engage your abs for better posture and stability, one breath at a time.
The Kneeling Abdominal Draw mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Kneeling Abdominal Draw Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Hip Flexor (iliopsoas)
Kneeling Abdominal Draw Variations and Alternatives
How to do the Kneeling Abdominal Draw
Start by kneeling on the floor with your knees hip-width apart.
Place your hands directly under your shoulders, forming a tabletop position with your back straight and parallel to the floor.
Keep your neck neutral, gaze towards the floor to avoid straining.
Take a deep breath in and as you exhale, gently draw your belly button towards your spine without moving your back or hips. Imagine you are tightening a belt around your waist.
Hold this 'drawn in' position for 10-15 seconds, maintaining steady breathing throughout.
Release the contraction and return to a neutral spine as you inhale.
Repeat for the desired number of repetitions and sets.
Tips:
Ensure the spine remains neutral throughout the exercise; do not let the lower back sag or arch significantly.
It's important to focus on the quality of the movement rather than the quantity, paying close attention to the engagement of the core muscles.
If you are new to this exercise, you may want to start with shorter holds and gradually increase as your strength improves.
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Kneeling Abdominal Draw FAQs
What muscles does the Kneeling Abdominal Draw work?
The Kneeling Abdominal Draw mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Kneeling Abdominal Draw?
None. The Kneeling Abdominal Draw is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Abdominal Draw variations and alternatives?
Similar exercises include the Backward Abdominal Stretch, Kneeling Core Mobilization, Kneeling Dynamic Plank and Kneeling Fist Roll.
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