Abdominal Briefcase Maneuver

Abdominal Briefcase Maneuver Basics

Primary Muscles Worked: Lower Rectus Abdominus and Psoas

Synergist Muscles: Upper Rectus Abdominus and Transversus Abdominus

Mechanics: Compound

Equipment: Open Floor Space

How To Perform The Abdominal Briefcase Maneuver

• Sit on the floor with your legs partially extended out.
• Turn your hands so that your fingertips face toward your feet and place them shoulder width apart six to twelve inches beyond your back.
• Lift up your heels so that your legs are off of the ground.
• Bring your legs and chest together so that they meet together above your hips.
• Now, flatten your body out by leaning back and fully extending your legs. Trying to get your body as flat to the floor as possible without touching it with your back or heels.
• Again, bring your knees and chest together.
• Repeat opening and closing this "brief case" until you have completed your target rep count.

Abdominal Briefcase Maneuver Tips

• Do not lean as far back or extend your legs as far if you are having difficulty contracting back together from the ends of the movement.
• Keep your chin tucked throughout the lift and do not allow your head to extend forward to compensate for abdominal weakness.
• Individuals with shoulder inflexibility may have a difficult time placing your hands beyond their back in the initial positioning. If this is the case, you should perform a different exercise to target the same muscles or begin a stretching program to allow you to have enough shoulder mobility to achieve the correct starting position. Consult your doctor to see if either of these options are appropriate for you.

Abdominal Briefcase Maneuver and Sports Application

The abdominal briefcase exercise is great for training the lower core area while still getting some upper abdominal work. The exercise is great for any sport that requires a good tuck position where you are drawing your body tight together such as during a dive. The abdominal briefcase exercise is also great for other athletes to increase endurance and strength of the lower rectus and psoas muscles. These muscles are important for driving the knee up during running movements.