main agonists

M. obliquus externus abdominis
M. rectus abdominis
M. transversus abdominis

synergists

M. latissimus dorsi
M. triceps brachii
M. pectoralis major

Description:

Lie on your back. Your knee is bent at 45 degrees with your feet on the ground. Your head is lifted. Your chin is about one fist away from your sternum. Your upper body is rolled up to your lumbar region. The arms are stretched out and the hands are placed on top of each other on the EMLA. The other end of EMLA is placed directly next to your knees on your thighs. Now tighten your abdominal muscles with maximal force and hold for 5 seconds.