Abdominal Draw-In

oec:abdominal-draw-in

A foundational core stability exercise targeting the transversus abdominis by drawing the navel toward the spine from a hook-lying position.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Abdominal Drawing-In Maneuver, ADIM, Transverse Abdominis Activation, Supine Stomach Vacuum

How to do it

Lie flat on your back on a comfortable surface with your knees bent and feet flat on the floor, hip-width apart.
Rest your arms comfortably at your sides, or place your fingertips just inside your hip bones to feel the deep abdominal muscles contract.
Establish a neutral spine position with a slight, natural arch in your lower back.

Take a relaxed breath in to prepare.
Gently draw your navel inward toward your spine without flattening your lower back completely against the floor or tilting your pelvis.
Hold the contraction while continuing to breathe shallowly and smoothly.
Slowly release the tension and relax the abdominal wall before beginning the next hold.

Breathe continuously and evenly throughout the hold; do not hold your breath to maintain tension.

Flattening the lower back by forcefully tucking the pelvis into a posterior tilt.: Maintain a quiet, neutral pelvis throughout; the movement should come from drawing the abdominal wall inward, not moving the spine.
Holding breath (Valsalva maneuver) instead of isolating the muscle.: Practice taking gentle, rhythmic breaths into the ribs while keeping the lower abdomen drawn inward.
Overactivating the superficial rectus abdominis or bracing outward.: Focus on a subtle inward drawing sensation rather than a hard bearing-down or crunching motion.

Ensure no pain or discomfort is felt in the lower back or neck; avoid performing with excessive force.

This record: CC-BY-SA-4.0.