If you’ve ever had to zip up in a pair of jeans that are too small, the way you had to scoop in your belly is what’s known as abdominal hollowing. The muscle. [Purpose] The purpose of this study was to examine the effects of hollowing and bracing exercises on cross-sectional areas of abdominal. Abdominal hollowing (AH) and abdominal bracing (AB) are commonly used to stabilize the trunk (Kahlaee et al., ). AH is a method of.

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In this workout, the main focus is to pull the belly button close to the back.

You will be contracting your abdominal muscles, which will strengthen the muscles and remove unwanted fat. However, contrary to our results, the comparison of Suehiro et al. Core stability exercise principle. Exp Brain Res, With regard to rectus abdominis activity, Allison et al.

All measurements were performed keeping the torso, hip and leg straight. The changes in cross-sectional areas after the hollowing exercise showed statistically significant differences in the left and right transversus abdominis and left rectus abdominis. Your thighs and arms shall be at a degree angle to the floor. Means and standard deviations are denoted by bars, respectively. holllwing

Abdominal-Hollowing Exercises

Sarka-Jonae Miller has been a freelance writer and editor since Abdominal draw-in maneuvers 3 in sitting position Breathe in and out. This protocol was approved by the Institutional Review Board of Daegu University and was conducted in accordance with the ethical standards of the Declaration of Helsinki. Previous studies have demonstrated that performance of the abdominal hollowing exercise in particular is far more effective than performance of general core-stabilizing techniques in improving the cross-sectional area of the TrA 9 In the present study, the cross-sectional muscle area of the left internal oblique and both external obliques showed significant improvement in both groups.

Your knees shall be at least hip distance apart. Open in a separate window.

Abdominal-Hollowing Exercises – Woman

None of them had undergone institutional care for any pathological back conditions during the preceding year. Side abrominal exercise This exercise is performed by supporting the body with one elbow and foot. A motor control approach for hollowimg treatment and prevention of low back pain, 2nd ed. Hollowing exercise, Bracing exercise, Cross-sectional area. Therefore, this study attempted to determine which exercise is more efficient by comparing cross-sectional areas of abdominal muscles such as the transverse abdominis, internal obliques, external obliques, and rectus abdominis through CT image analysis after applying the hollowing and bracing exercises.


Exhale and slowly pull your navel in toward your spine. It consists of a CMS 70P basic unit transmitting data, an MA-XX measuring unit with three ultrasonic transmitters, a cable adapter, ultrasound body triple markers, and a computer system.

Hip muscle imbalance and low back pain in athletes: However, the cross-sectional area of the left rectus abdominis showed a significant within-group difference in both groups, indicating that the hollowing exercise was also related to contraction of the rectus abdominis, and the bracing exercise a plank exercise caused co-contraction of the entire trunk muscle.

No results were recorded until he was satisfied that the correct actions were being performed. The EMG activities of the TrA and IO were higher when combined with the abdominal hollowing exercise on an unstable surface than those during the curl-up exercise on both a stable and unstable surface.

On the other hand, AB is a method of isometric cocontraction of all muscles in the trunk to fix the holloowing spine McGill et al. Received Aug 4; Accepted Sep 2.

In a previous study, Cynn et al. Yoke 5k and 10k: Spine Phila Pa ; The sampling rate was set to 30 Hz and the data were analyzed with Windata 1. Place your arms by your sides, pointing forward with elbows bent at degree angles and palms down. You can repeat on your other side.

You need to zbdominal your hands just under the shoulders. Gently and slowly draw in your lower abdomen below your navel without moving hkllowing upper stomach, back and pelvis.

All subjects were requested to perform three different curl-up exercises. Instead of the abdomen rounding out for those people whose stomachs are not completely flat, the stomach will cave inwards when the transverse abdominus contracts.


Inhale and return to starting position. Second, we could not confirm whether the muscle activity on both sides of the QL and the abdominal oblique muscles on both sides increased when AB was conducted, because we only measured the muscle on the side of the hip joint that was abducted.

5 Abdominal Hollowing Exercises For Building Strong Core Muscles | BodyBuilding eStore

Therefore, it is important that the pelvis does not rotate compensatively while reinforcing the GM Sahrmann, Use the same form, scooping in the navel toward the spine. This workout is quite effective for sportsperson too, as it helps in stabilizing their muscles and protecting their spine.

Effects of a bridging exercise with hip adduction on the EMG activities of the abdominal and hip extensor muscles in females. This helps in activating the deep abdominal muscles, which helps in its efficient workout.

Abdominal Hollowing Exercises

Have you tried the abdominal hollowing exercises as you workout to build strong core muscles? Breathe in and out. Gently and slowly draw in your lower abdomenbelow your navel without moving your upper stomach, back and pelvis. Keep your palms facing down. This is a practical way to workout your abs, as the abdominal muscles contract abdpminal you stand, move about for the support of your spine and also walk.

The present abdominsl also showed that after applying the two exercises, the cross-sectional muscle area of the right transverse abdominis showed a significant difference between the two groups, and significant changes in the left and right transverse abdominis were shown within the group after the hollowing exercise.

Sports Med Arthrosc Rev.

Although the curl-up exercise on an unstable surface induced higher EMG activities of the RA and EO, a reverse effect may be seen in individuals with spinal instability.