-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Abdominal Draw in Maneuver With Both Legs, Get My Free Fitness App
How to Do
How to do Abdominal Draw in Maneuver With Both Legs
Make this exercise more challenging by sucking in the tummy, lifting both heels off the floor, and extending them out together slowly for as long as the back can remain flattened.
Then return to the starting position with heels hovering at the same height.
Maintain the sucked-in tummy throughout and ensure that both heels stay at the same level from start to finish.
Beginning
Beginning Maneuver 2 Legs Abdominal Drawing-in
1. Lie flat on your back. Your arms should be outstretched close to either side of the body with palms facing upward.
2. Bend the knees and pull the heels toward the buttocks. The knees should be bent at a right angle.
3. Suck in the tummy, drawing the belly button towards the spine. Hold this position throughout the exercise.
Movement
Maneuver 2 Legs Abdominal Drawing-in 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.
4. Repeat on the same leg several times, maintaining perfect form. Switch to the right leg following these guidelines.
Benefits
Maneuver 2 Legs Abdominal Drawing-in Benefits
The abdominal drawing-in maneuver (ADIM) is the most effective way to develop deep muscles like Tra, IO, and EO. ADIM is an abdominal workout that increases abdominal pressure by drawing the abdominal walls inwards and contracting the Tra and oblique abdominal muscles.
Exercise Aliases
How To Do Heel Drawing-In, Abdominal Draw-In, Abs Workouts, Abdominal Drawing in, Drawing in Maneuver, The Abdominal Drawing.
Abdominal Draw in Maneuver With Single Leg, Get My Free Fitness App
Abdominal Draw in With Maneuver Alternating Legs, Get My Free Fitness App
Four Point Abdominal Drawing in Maneuver, Get My Free Fitness App
Drawing a Sword, Get My Free Fitness App
Tva Pelvic Floor Draw in
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
