Transverse Abdominis
To engage the transverse abdominis (TA), follow these steps:
- Find Your Breath
Start by lying on your back with your knees bent and feet flat on the ground. Place one hand on your belly and the other on your chest. Take a few deep breaths, allowing your belly to rise as you inhale and fall as you exhale. This helps you tune into your breath and relax. - Neutral Spine and Rib-Hip Connection
The pelvis should be in a neutral position—not tilted forward (anterior pelvic tilt, which causes an exaggerated lumbar curve) or backward (posterior pelvic tilt, which flattens the lower back).- Your lower back should have a slight inward curve.
- Avoid flaring your ribs outward. Imagine “connecting your lowest rib to your hip” without flattening your back.
- Engage the Deep Core
Now visualize buttoning a tight pair of jeans, but don’t cause movement of your spine out of neutral position. It’s a very suttle activation of the stabilizers (not movers). If you can’t feel it, try this exercise: on the exhale, lift a pillow above and over your head and feel the scooping in of your lower tummy.
- Check Your Pelvic Floor
Imagine gently lifting your pelvic floor muscles, like zipping up a zipper, as you continue to engage the TV. Make sure this is a light and controlled engagement, not a squeeze or clench. Remember, it’s not about movement. It’s about stabilization. - Hold and Breathe
Maintain this connection while breathing normally and DIAPHRAGMATICALLY. Avoid holding your breath or overly tightening your muscles. You should be able to feel the activation of the deep core without a strong contraction. - Relax and Repeat
Exhale and engage for 4-6 seconds, release the engagement and rest for a few moments. Repeat this exercise for 5-10 repetitions, building awareness and strength.
The key to TA engagement is subtlety; you want to connect the muscle to your breath and movements, not forcefully tighten it. As you become more comfortable with the exercise, you can practice engaging the TA while sitting or standing.
