A study compared the drawing in method to a maximal abdominal contraction method, and it showed that the maximal abdominal contraction method produced significantly more recruitment of all abdominal muscles over the drawing in method. So, how can we get better recruitment of all the abdominal muscles? Work the max abdominal contraction method!

To do the maximal abdominal contraction method, they had subjects lie on their back with knees bent. They were asked to squeeze a ball between their knees as much as possible while doing a maximum expiration for at least 10 seconds, without bracing at the end of the contraction. (Park et al., 2022)

Want to know a great way to get max expiration? Blow up a balloon!!!

I love this study because so much of what I’ve put into practice over the last 20 years has revolved around breathing. I’ve noticed that it’s so much easier to get a functional abdominal contraction someone can carry over into life by utilizing breathing. So, it’s nice to see the research back up the way we’re going to be recruiting and training core muscles throughout this course.

Park SY, Oh S, Baek KH, Bae SS, Kwon JW. Comparison of Abdominal Muscle Thickness between the Abdominal Draw-in Maneuver and Maximum Abdominal Contraction Maneuver. Healthcare (Basel). 2022 Jan 28;10(2):251

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00:00 Intro
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00:32 Adductor Contraction without TFL

01:13 Max Abdominal Contraction

01:46 Add a Balloon

02:27 Don't Let Abs Bulge Out

03:21 Tips for Blowing up a Balloon

03:51 Conclusion

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