Learning a basic Athletic Position—I sometimes refer to it as Standing Ab Draw because learning to utilize the deep abdominal muscles is so important to power, speed, and injury prevention—is an important first step to athletic development.
As the first step to engaging deep abdominal muscles during exercise and sport, learn to do the Ab Draw properly.
- While practicing good diaphragmatic breathing, stand with knees bent, hips back, shoulders back, weight toward balls of feet, and feet a little wider than hip distance.
- Engage your deep core (think about the muscles you’d tighten when expecting a punch to the gut). Instead of sucking in your stomach, draw the deep muscles from your belly and sides toward one another, then back toward your spine. Always remember to engage your abs this way before any exercise.
- Without curling toes, “grab” the ground with your feet by pushing feet into the ground for support and in preparation for movement. Force into the ground creates quick and powerful movement.