The Difference Between Abdominal Bracing and Abdominal Hollowing
Table of Contents
What is Abdominal Bracing
Abdominal Bracing is when you contract the core and its surrounding muscles. This maneuver also activates the Erector Spinae which will engage to protect the lower back. Abdominal Bracing is important when we are lifting heavy weights to protect the spine from injury and avoid flexion or extension of the spine.
What Is Bracing Your Core
Bracing your core is about engaging all your core muscles to stabilize your spine and pelvis. As a result, it creates a solid base of support for your body. It’s important during exercises & many physical activity as it helps to protect your back and reduce the risk of injury.
Abdominal Bracing Technique
Imagine someone is about to hit you in the stomach, what would you do? Most people would ‘brace’ themselves for the impact by tightening the core muscles. This is exactly what happens during the Abdominal Brace. The core can be imagined as a cylinder than wraps around your back and returns to the stomach. Therefore, when we brace the core, we are also bracing the muscles of the lower back. As you perform Abdominal Bracing, remember to breathe.
It is important to note that Abdominal Bracing involves drawing in the lower abdomen, NOT fully pushing it outwards.
Abdominal Bracing Exercises
There are Abdominal Bracing Exercises that you can perform to help strengthen your muscles.
Partner Drills
Extend your arms out in front of you with one hand covering the other fist. Stand with your feet shoulder-width apart. Have your partner push your fists in one direction away from the body. It is your job to resist their force and keep your hands straight out in front of you. You will feel yourself brace the core in order to maintain your position. Repeat on the other side.
This partner drill can also be performed lying down with your knees bent and your arms extended in front of you.
Abdominal Bracing in Strength Training
Abdominal Bracing also occurs in many strength training exercises. For example
Side Bridge
Curl Up
Abdominal Bracing Muscles
Spinal Erectors
Pelvic Floor
Diaphragm
What is Abdominal Hollowing
Abdominal Hollowing can be thought of as the opposite of Abdominal Bracing. It involves pulling your belly button towards the spine which causes your stomach to move inwards.
Abdominal Hollowing Technique
Abdominal Hollowing can be performed down on all fours. Keep your palms underneath the shoulders and your knees underneath the hips. Take a deep breath in, and upon exhale, pull the belly button towards the spine. Hold for 2 seconds and release. You should be able to maintain your breathing throughout the contraction.
Abdominal Hollowing Exercises
Here are Abdominal Hollowing Exercises that you can perform:
Wipers
Lie down on your back with your legs straight out and your arms extended at the shoulder to form a letter ‘T’. Perform Abdominal Hollowing and raise the legs straight into the air. Slowly begin to move your legs sideways so they mimic a wiper blade on a car while maintaining the Abdominal Hollow. If this exercise is too difficult for you, you can bend at the knees to perform a half wiper.
Scissors
Lie down on your back with your legs extended. You may place your palms under the lower back to provide additional stability. Lift your feet about a foot above the floor and cross one ankle above the other to mimic the movement of scissors while maintaining an Abdominal Hollow.
Flutter Kicks
Lie down on your back with your arms resting beside you. Perform Abdominal Hollowing as you elevate your feet and take turns elevating each foot above the other.
Abdominal Hollowing Muscles
Abdominal Hollowing mainly targets the Transverse Abdominus. However, depending on what exercise you incorporate Abdominal Hollowing into, you may engage additional parts of the Abdomen.
Abdominal Hollowing vs Bracing
As previously mentioned, Abdominal Hollowing can be thought of as the opposite of Abdominal Bracing. But is one better than the other? Some Exercise Therapists believe that both Abdominal Hollowing and Abdominal Bracing should be practiced. Others believe that one method is superior over the other.
Some studies suggest that Abdominal Bracing is more effective in engaging the Abdominal Muscles, which is also the belief of Dr. Stuart McGill who is an expert in back pain. McGill believes that by focusing on strengthening one section of the core, which occurs in Abdominal Hollowing, you can actually destabilize the spine.
In my opinion, Abdominal Bracing is more superior to Abdominal Hollowing because it engages more of the abdominal muscles and therefore can provide a greater protective effect on the spine. Ultimately, as each person is different. If you have suffered from a back injury or are unsure of which method to perform, speak to your healthcare or exercise professional to get a greater understanding of what is best for you!
