Abdominal Hollowing for Lumbar Stabilization

There are different positions you can assume to achieve this.  For our purposes you can start in four point kneeling. Our goal is to isolate the transversus abdominus and internal oblique muscles.  Your lumbar spine should be in a neutral position, head looking at the floor, and ears aligned to your shoulders.  Hips should be above the knees, shoulders directly above the hands.  Hands and knees should be shoulder width apart.

While continuing to breath normally, concentrate on your navel area, and pull that region in and up.  This movement uses transversus abdominus and internal obliques independent of the rectus abdominus.  This exercise is useful for re-educating the stabilizing function of the abdominals when the large rectus abdominus has become the dominant muscle of the group.

This abdominal hollowing skill must be mastered in lying, standing, and bending positions, and controlled in conjunction with a pelvic tilt, and later with limb movements.  Only then can you begin more advanced spinal stabilization exercises.