How to Do
How to Do Abdominal Draw -in Maneuver With Alternating Legs
The Abdominal Heel Draw-In can be performed by alternating both legs simultaneously. It can also be performed by keeping the back flat on the floor and the tummy pulled in throughout the exercise.
Assume the Abdominal Heel Draw-In starting position with the back flattened, arms by the sides with palms up, knees bent, and both heels lifted about an inch off the ground.
Slowly extend the left leg straight out at the same height off the floor.
As the left leg is being returned to its starting position, simultaneously extend the right leg out, maintaining the same posture. Repeat in an alternating fashion like riding a bicycle.
Beginning
Beginning Abdominal Drawing-in With Alternating Legs Maneuver
Lie flat on your back. Your arms should be outstretched close to either side of the body with palms facing upward.
Bend the knees and pull the heels toward the buttocks. The knees should be bent at a right angle.
Suck in the tummy, drawing the belly button towards the spine. Hold this position throughout the exercise.
Movement
Abdominal Drawing-in With Alternating Legs Maneuver Movement
1. Raise the left heel about an inch off the ground.
2. Keeping the back flat, slowly extend that leg straight out, maintaining the same 1-inch distance from the floor and hold for 3-5 seconds.
3. Slowly return the left leg to the starting position while still hovering at the same distance. Repeat on the same leg several times, maintaining perfect form. Switch to the right leg following these guidelines.
Benefits
Abdominal Drawing-in Maneuver Benefits
This exercise is one of the simplest and most efficient techniques to develop lower back and obliques core strength. The erector spinae, which surrounds the spine from hip to head and flexes and rotates the spine and neck, is the primary focus.
Exercise Aliases
How To Do a Heel Drawing-In, Heel Draw-In Exercise, Abs Workout.
