Kneeling Abdominal Draw In
Begin in a kneeling position with your knees on the ground and your feet flat behind you. Engage your core by drawing your navel towards your spine.
Maintain a neutral spine and avoid arching your back. Hold this position for a few seconds, focusing on your abdominal muscles.
- Start in a kneeling position.
- Engage your core by drawing in your abdomen.
- Hold the position, ensuring your back remains straight.
- Release and repeat for the desired number of repetitions.
How to perform the Kneeling Abdominal Draw In
- Set up. Set up in a stable, balanced starting position appropriate for the Kneeling Abdominal Draw In using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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