maratoolStationary Abdominal Draw In
How to do the stationary abdominal draw in
- Get down on a mat on your hands and knees, forming a four point rectangle or square shape.
- Keep your back straight and your hips and pelvis in a neutral position.
- Draw your abs in, crunching your abs while keeping your back still.
- Hold for a moment and then release returning to the starting position.
- Repeat.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Every exercise for:Abdominals
How this movement works
The muscle contracts without changing length and without the joint travelling. There is no lowering or lifting phase to count, so effort is prescribed in seconds of tension, and you can push hard without asking the joint to tolerate any range at all.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.
Every exercise using:Body only
These train the abdominals too, using equipment this one does not:
- Supine One-Arm Overhead Throwmedicine ball
- Torso Rotationexercise ball
- Ab Crunch Machinemachine
- Ab Rollout on Knees with Barbellbarbell
- Advanced Kettlebell Windmillkettlebell
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.