Activity: (VIDEO) ▶️ Deep layer abdominal recruitment: bent knee fall outs

Summary

A basic deep layer, core recruitment exercise.

Description

  • laying on your back, hips and knees bent, feet placed flat on the floor
  • rest fingertips just inside the front edges of the pelvis at the side of the abdomen
  • flatten the abdomen and recruit the deep abdominal muscles, creating a gentle tone felt under your fingers
  • do not change your pelvis or spine position to create this contraction
  • breathe normally; avoid holding your breath
  • take care not to over-involve the more external abdominal muscles (external obliques)
  • gently let one knee fall out to one side, then return to the starting position, and repeat with the opposite side
  • repeat as needed