Fit Tip of the Month
Abdominal Engagement
Few techniques are as important to improving core stability and abdominal strength than the Abdominal Draw-in Maneuver. This basic technique serves as part of the foundation to improving your ability to engage your abdominal muscles and bracing your core to help support your lower back as well as the rest of your body for movement. Follow the simple instructions below and incorporate the Abdominal Draw-in Maneuver into your program.
Abdominal Draw-in Maneuver
1. Begin on your hands in knees with shoulders over hands and hips aligned over knees.
2. Flatten your spine so that your back forms a straight line from the tip of your head to your tailbone.
3. While breathing naturally, draw your navel in towards your spine, and up towards your chest. When performed correctly, your lower abdomen should draw in before your upper abdomen.
4. Hold as you engage your abdominal's for 10-20 seconds, then relax and repeat.
Using this technique will help you better recruit your abdominal muscles in a variety of movement patterns, improve your posture, and is the key to effectively training your core.
