Core / Beginner / Isometric (hold)

Quadruped Abdominal Draw-In

A hands-and-knees core activation drill that pulls the belly button in to train the deep abdominals.

At a glance

Primary

Abs

Secondary

Obliques

Equipment

Bodyweight

Movement pattern

Anti-extension (brace)

Level

Beginner

Type

Core, Isometric (hold)

How to do it

1. Get on your hands and knees with hands under shoulders and knees under hips.
2. Keep your spine and pelvis neutral.
3. Draw your belly button up toward your spine without moving your back.
4. Hold for a few seconds, release and repeat.

Tips

• Your back should not round or move; only the abdomen draws in.
• Keep breathing during the hold.

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