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Side-lying tummy draw-in

Lying on your side, the lower tummy draws gently in like a corset on a breath out and holds while you keep breathing: the NHS's first tummy exercise after birth. It builds control of the deep tummy muscles; it has not been shown to close a tummy gap.

Movement guide

Side-lying tummy draw-in

DemandEasy
Equipment requiredFloor space
Muscle focusAbs

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Side-lying tummy draw-in demonstrated on the 3D figure3D demoSide-lying tummy draw-inBeginner · No equipment

Beginner grade.

Harder option

Bird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipment

Suggested next step, beginner grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Lie on your side with your knees slightly bent and a pillow under your head.
  2. Let your tummy relax and breathe in gently.
  3. As you breathe out, gently draw in the lower part of your tummy like a corset, narrowing your waist.
  4. Squeeze your pelvic floor at the same time.
  5. Hold for a count of up to 10, breathing normally, then gently let go.

Form cues

  • Gentle, not as hard as you can.
  • Keep breathing during the hold.
  • Avoid: holding your breath or sucking in hard.

Practice and cautions

Hold for up to 10 seconds, up to 10 times: the NHS's dose after birth. Training the deepest tummy muscle narrowed the gap by about 0.6 cm in two small trials (very low-quality evidence), and drawing in as hard as you can briefly widened the gap below the belly button in one study, so use it for control and comfort, not to close a gap.

If you feel a bulge in the vagina when you squeeze, stop and see a pelvic health physiotherapist. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Abs.

Anatomy: Rectus abdominis, Obliques, Transversus abdominis.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Similar moves

Ab wheel rollout from the knees demonstrated on the 3D figure3D demoAb wheel rollout from the kneesAdvanced · An ab wheelBicycle crunch demonstrated on the 3D figure3D demoBicycle crunchIntermediate · No equipmentBird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentCaptain's chair knee raise demonstrated on the 3D figure3D demoCaptain's chair knee raiseIntermediate · Other / check instructionsCross-body crunch demonstrated on the 3D figure3D demoCross-body crunchBeginner · No equipment

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Questions people ask

What muscles does the Side-lying tummy draw-in work?

Mainly the abs.

What equipment do I need for the Side-lying tummy draw-in?

No equipment: your body weight and a little floor space.

Is the Side-lying tummy draw-in good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bird dog, one limb at a time.

How do I make the Side-lying tummy draw-in harder?

Progress to the Bird dog, one limb at a time, or add load, range or slower lowering once your form is solid.