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The transversus abdominis muscle is the deepest of the core muscles running horizontally across the abdomen. It plays a key role in formation of the cylinder of stability with the pelvic floor, diaphragm and multifidus. The following videos will detail how to activate this muscle and graded strengthening progressions to challenge.

Transversus abdominis activation

  • 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

Leg floats

  • Maintain the position above and float one leg up so the knee is directly above the hip and the ankle in line with the knee
  • Slowly lower the foot back to the starting position and repeat on the opposite side

Tabletop toe taps

  • Bringing both legs up into that tabletop 90-degree position, slowly lower the toes of one leg down to the mat and return to the starting position
  • Repeat on the opposing side maintaining the position of the opposite leg stacked over the hip

Tabletop to leg extension

  • Starting in that tabletop position, slowly extend the knee of one leg out so the toes are at eye level
  • Draw the knee back to the starting position and repeat on the opposite side