Discover the Importance of Activating Your Transverse Abdominals
What is Your Transverse Abdominals (T.A.)?
Your transverse abdominals are the deepest layer of your abdominal muscles, helping to stabilize your spine and pelvis. Activating this muscle can improve your posture, reduce back pain, and enhance your overall athletic performance.
Activate Your Transverse Abdominals: A Guide
To activate your transverse abdominals:
Start by lying on your back with your knees bent and feet on the ground. Take a deep breath and as you exhale, gently draw your belly button in towards your spine while you feel your spine lengthening up. Hold for a few seconds and release. Repeat this exercise for 10-15 repetitions.
Challenge: Maintain the position of your spine, with your abs pulling in and up and flex at one hip, lifting your leg to a 90degree angle. Repeat with other leg. You will know you have successfully contracted your T.A. if you back stays in the same position (neutral spine) and your belly didn’t pooch out while you did the exercise.
With time and practice, you can build your transverse abdominal strength to support your spine, build pelvic floor strength, & eliminate back pain!
At Bodylines, we focus on the TA activation as part of your Pilates class or lesson. We know that these abdominal muscles in particular are important for spine stabilization and overall strength.