Abdominal Bracing

oec:abdominal-bracing

A foundational isometric core exercise performed supine to recruit the deep and superficial abdominal muscles and enhance lumbar stability.

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Also called: Abdominal Stabilization, Core Bracing, Supine Abdominal Bracing

How to do it

Lie face up on a mat with your knees bent to roughly 90 degrees and feet flat on the floor, hip-width apart.
Rest your arms by your sides and establish a comfortable, neutral lumbar spine with a slight natural arch off the floor.

Inhale into your belly and lower ribcage without shrugging your shoulders.
As you begin to exhale, tighten your entire abdominal wall as if bracing to take a light punch to the stomach.
Firm the muscles 360 degrees around your waist while maintaining the natural position of your pelvis and lower back.
Continue breathing shallowly and steadily while maintaining the contraction for the required duration.
Release the abdominal tension fully before initiating the next repetition.

Breathe continuously and softly through your chest while maintaining tension throughout the abdominal wall.

Sucking the belly button in toward the spine (hollowing instead of bracing).: Expand and firm the core outward in all directions rather than drawing the abdomen inward.
Flattening the lower back completely against the floor via posterior pelvic tilt.: Keep the pelvis stationary and maintain a neutral lumbar curve during the brace.
Holding your breath throughout the duration of the contraction.: Practice speaking or taking small, controlled breaths while holding the muscular tension.

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