Kneeling Abdominal Draw

1. Start by kneeling on the floor with your knees hip-width apart.

2. Place your hands directly under your shoulders, forming a tabletop position with your back straight and parallel to the floor.

3. Keep your neck neutral, gaze towards the floor to avoid straining.

4. Take a deep breath in and as you exhale, gently draw your belly button towards your spine without moving your back or hips. Imagine you are tightening a belt around your waist.

5. Hold this 'drawn in' position for 10-15 seconds, maintaining steady breathing throughout.

6. Release the contraction and return to a neutral spine as you inhale.

7. Repeat for the desired number of repetitions and sets.

Tips:
- Ensure the spine remains neutral throughout the exercise; do not let the lower back sag or arch significantly.
- It's important to focus on the quality of the movement rather than the quantity, paying close attention to the engagement of the core muscles.
- If you are new to this exercise, you may want to start with shorter holds and gradually increase as your strength improves.

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