The transversus abdominis (TrA) activation exercise targets the deepest layer of core muscles, essential for spinal stability and pelvic control. It’s a fundamental movement used in lower back rehab, postnatal recovery, and core retraining. Mastering this subtle activation lays the groundwork for safe progression to more advanced core and functional exercises.
- Performed lying on your back with the knees gently bent and feet firmly planted.
- Using your index and middle finger find the bony points of the pelvis and drop into the valley inside on the abdomen.
- To feel for that muscle activation, cough to feel the muscle spring back.
- Breathe towards the pelvis and abdomen and feel the muscle rise and fall as you exhale and let the body melt towards the floor.