(VIDEO) ▶️ Deep layer abdominal recruitment

A basic deep layer, core recruitment exercise.

• 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) which can be noted if you are bulging out too much
• hold and repeat as needed