The transverse abdominal muscle is a natural muscle “corset” that works with the pelvic floor muscles. Perform 5 tasks that will help you activate it consciously.
Lying on your back with your knees bent, focus on your breathing and relax. Take a calm breath in and next, while exhaling, try to gently (using 30% of your capacity) pull in your lower abdomen. Place one hand on your lower abdomen just above your groin and feel a gentle tension in this area as you activate the muscles.
Gently place your hands on your waist and while exhaling, try to move it away from your hands. Remember — it’s a small motion. Do not pull the abdomen in too much.
Move your hands lower, onto the hips. Feel the iliac spines under your fingers. Imagine trying to pull them closer together by gently activating the transverse abdominal muscle.
Imagine zipping up a pair of too tight pants. Let your spine stay still — don’t press it against the floor.
Combine the activation of the transverse abdominal muscle with the activity of the pelvic floor muscles and breathing:
- activation of the pelvic floor muscles and the transverse abdominal muscle on the EXHALE
- relaxation of the pelvic floor muscles and the transverse abdominal muscle on the INHALE