Description
Deep core breathing exercise to improve abdominal control.
01 · Setup
Set up the movement
- Stand or sit with your spine neutral.
- Relax your shoulders and keep your pelvis stable.
- Prepare a long exhale before each repetition.
02 · Execution
Perform the rep
- Exhale completely to clear the air.
- Pull your stomach in strongly then hold the contraction for a few seconds.
- Release gradually then start again with the same control.
Technique cue
Exhale fully before hollowing out your abdomen.
Common mistakes- keep air in the lungs
- shrug your shoulders during the contraction
- apnea too long
- lose neutral posture
Safety notes
Risks of poor execution
- Apnea for too long can cause discomfort.
- A repeated arched posture can overload the lower back.