How to activate the transverse abdominal muscle?

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.

Task 1

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.  

Task 2

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.

Task 3

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.

Task 4

Imagine zipping up a pair of too tight pants. Let your spine stay still — don’t press it against the floor.

Task 5

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