Kneeling Abdominal Draw-In

Muscles worked

Setup

1. Start on all fours in a quadruped position on a flat surface or yoga mat.
2. Place your hands directly under your shoulders and your knees directly under your hips.
3. Maintain a neutral spine, ensuring your back is flat and your gaze is directed at the floor between your hands.

How to do it

1. Take a deep breath in, allowing your belly to expand and hang naturally toward the floor.
2. Exhale forcefully and pull your belly button up toward your spine as hard as possible without moving your back.
3. Hold this 'drawn-in' position for 10-15 seconds while taking small, shallow breaths.
4. Slowly release the tension on an inhale and return to the starting position.

Form checklist

• Keep your spine neutral; do not let your lower back arch or round.
• Avoid shrugging your shoulders toward your ears.
• Ensure the movement comes from the deep core, not from tilting your pelvis.
• Maintain shallow breathing throughout the hold rather than holding your breath entirely.

Pro tips

• Focus on the sensation of a 'corset' tightening around your midsection rather than just sucking in your stomach.
• Perform this in front of a mirror to ensure your spine remains perfectly still while the abdominal wall moves.

Make it harder

• Increase the hold duration to 30-60 seconds per repetition.
• Perform the draw-in while simultaneously lifting one arm or the opposite leg to challenge stability.

Frequently asked

What muscles does the kneeling abdominal draw-in work?

The kneeling abdominal draw-in primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the kneeling abdominal draw-in?

The kneeling abdominal draw-in requires no equipment — just your body weight.

Is the kneeling abdominal draw-in good for beginners?

Yes. The kneeling abdominal draw-in is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals