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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Abdominal draw-in maneuvers 4 in 4-point kneeling position. Surface electrode pairs were oriented along the line of action of the underlying muscle fibers on the right side: Summarizing the above results, performing bracing exercises, which can contract both deep and superficial muscles entirely, rather than abdominxl hollowing exercises, which only contract deep muscles independently, is more effective for activating the abdominal muscles.

Abdominal Exercises to Do Standing Up. Experimental procedures Before the experiment, the participants were provided with a full explanation of AH and AB, and each exercise was trained for five minutes to ensure that the participants could perform each exercise.

The Influence of dual pressure biofeedback units on pelvic rotation and abdominal muscle activity during the active straight leg raise in women with chronic lower back pain. This workout is quite effective for sportsperson too, as it helps in stabilizing their muscles and protecting their spine. Low back pain can be felt around the waist from the 2nd lumbar vertebra to the sacroiliac joints where the spinal nerve ending abdomibal.


Gently and slowly push out your waist without drawing your abdomen inward or moving your back or pelvis. To minimize skin resistance, the hair was removed with a shaver; furthermore, using by fine sandpaper, the skin was rubbed 2—3 times to remove the corneum.

Sit to Stand Exercise.

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

On the other hand, bracing exercises, which contract the local and global muscles at the same time, are performed by pushing the abdomen out externally Journal List J Exerc Rehabil v. J Phys Ther Sci, You can inhale and get back to the start position. This shall help in a better alignment. No results were recorded until he was satisfied that the correct actions were being performed. Preparatory trunk motion accompanies rapid upper limb movement.

Kneeling Position The focus of abdominal-hollowing exercises is to draw your belly button toward your back, which hollows out your stomach and shrinks your waist.

Abdominal Hollowing Exercises

Several studies have suggested that the Swiss ball may be helpful in increasing trunk muscle activity for stabilization of the lumbar spine during rehabilitation exercises 5.

Surface electromyographic activity of the abdominal muscles during pelvic-tilt and abdominal-hollowing exercises. The average value was obtained by calculating the average value for each of the 3 sec excluding the first and the last seconds. 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 addition, changes in muscle activity and muscle cross-sectional area before and after the exercise within each group were calculated using a paired t-test, and differences between the experimental and control groups were measured using a independent t-test.


Abdominal-Hollowing Exercises – Woman

First, our results cannot be gollowing to other populations because all the subjects who participated in the study were healthy young individuals. You need to slowly inhale deeply and move your navel towards the spine. These results suggest that AB causes isometric cocontraction for trunk muscles, thereby can cause isometric cocontraction of the QLs on both sides.

Each group performed a minute exercise program, one performed a bracing exercise, holloaing the other performed a hollowing exercise, with both groups performing the exercise three times a week for six weeks. Sports Med Arthrosc Rev.

Exhale and slowly pull your navel in toward your spine. Support Center Support Center.

For the GM, the electrodes were attached to about one-third of abdoominal way to the body on the condyle between the iliac crest and the femur, and for the QL, the electrodes were attached to a modestly slanted area located approximately 4 cm to the left from the belly of the erector spinae muscle that meets with the iliac crest and the middle of the 12th rib Cynn et al. The exercise in this study consisted of exercise programs that promote spinal stability, focusing on sensorimotor control 13 Deep and superficial abdominal muscle activation during trunk stabilization exercises with and without instruction to hollow.

EMG signal amplitude assessment during abdominal bracing and hollowing.

Received Feb 26; Accepted Mar