Therapeutic exercise
Supine Abdominal Bracing
360° isometric contraction of the entire abdominal musculature (transversus, obliques, and rectus abdominis) in supine — different from drawing-in (which isolates only the transversus). This is the dynamic stabilization pattern for high loads, essential in spondylolisthesis and in preparation for lifting activities.
How to perform
- Starting position. Lie face-up with knees bent and feet flat on the floor.
- Step 2. Place the hands on the sides of the abdomen, just above the iliac crest.
- Step 3. Instead of drawing the navel inward, contract the entire abdominal cylinder as if about to receive a punch to the stomach — 360° expansion against the hands.
- Step 4. Hold the contraction for 10–15 seconds, breathing normally — breathing should continue despite the bracing.
- Return. Relax for 5 seconds and repeat. Bracing is more intense than drawing-in and involves the entire abdominal wall.
When not to perform
- Active abdominal hernia
- Significant abdominal diastasis
- Uncontrolled arterial hypertension (bracing raises pressure)
- Recent abdominal surgery
- Second- and third-trimester pregnancy
- Endometriosis in a painful flare
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Dead Bug
Open-chain core stabilization exercise. Trains dissociation between the limbs and the trunk while maintaining a neutral spine — the natural progression between pelvic tilts and bird dog.
Pallof Press (Core Anti-Rotation)
Anti-rotational core stabilization exercise against lateral elastic resistance. Trains the core's capacity to resist trunk rotation — a functional pattern essential for preventing injuries in dynamic activities and rotational sports.
Front Plank (Regular and Modified)
Integrated isometric contraction of the spinal stabilizers in a closed kinetic chain, in a prone position on the forearms. A key exercise in core instability rehabilitation — trains anti-gravity co-contraction that transfers to functional activities.