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Kneeling Abdominal Draw In

Kneeling Abdominal Draw In

The Kneeling Abdominal Draw In is a highly effective exercise that targets the deep core muscles and helps to strengthen the abdominal region. This exercise is particularly beneficial for individuals who wish to improve their posture, stability, and overall core strength. To perform the Kneeling Abdominal Draw In, start by kneeling on the floor with your knees hip-width apart and your toes pointed straight ahead. Place your hands on your hips or cross your arms over your chest, whichever feels most comfortable for you. Keep your spine in a neutral position, engaging your core muscles by gently drawing your navel towards your spine. From this starting position, slowly and with control, begin to lean your body forward, maintaining a straight line from your head to your knees. Be careful not to round your back or let your hips sway. As you lean forward, focus on using your deep abdominal muscles to pull your belly button towards your spine even more, as if you are trying to create tension in your core. Hold this position for a few seconds and then slowly return to the starting position by engaging your core and using your abdominal muscles to lift your body back up to the kneeling position. Repeat this exercise for the desired number of repetitions, focusing on quality rather than quantity. The Kneeling Abdominal Draw In is a great exercise to include in your core workout routine, as it not only strengthens your abs but also helps to improve your stability and posture. As with any exercise, it is important to perform it with proper form and technique to avoid injury. Incorporate this exercise into your fitness regimen and enjoy the benefits of a stronger, more stable core.


  • Start by sitting on a mat or the floor with your knees bent and your feet flat on the ground.
  • Place your hands on your thighs or by your sides for support.
  • Take a deep breath in and as you exhale, gently draw your belly button towards your spine to engage your abdominal muscles.
  • Hold this contraction for a few seconds while maintaining normal breathing.
  • Release and repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles by pulling your belly button in toward your spine.
  • Breathe steadily and avoid holding your breath.
  • Focus on the quality of the contraction rather than the quantity of repetitions.
  • Start with a lighter resistance or bodyweight, gradually increasing intensity as your core strength improves.
  • Incorporate variations such as adding a stability ball or resistance bands to challenge your core stability.
  • Include other core exercises like planks and Russian twists to target different abdominal muscles.
  • Ensure a full range of motion by fully contracting your abs and then fully relaxing them in each repetition.
  • Listen to your body and take rest days when needed to optimize recovery and prevent overtraining.
  • Maintain a balanced diet and proper hydration to support your abdominal muscle development.


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