How to Perform a Transverse Abdominus Strengthening Progression

Learn how to effectively contract your transverse abdominus and strengthen your core! Learn the basics then try the progressions.
Special thank you to Dr. Matthew Rome and Equilibrium Physical Therapy www.equilibriumpt.com

[@sallys-stories]

This Really helped me be able to tell if my ta was activated or not thank you

[@georgepierre3594]

a good one for a isometric hold, would be the hollow hold for 15-20 seconds.

[@keangkong]

The hollow hold is a good exercise if you have already have strong transverse abdominis muscles. My back is quite sore right now because those muscles are not strong yet I insisted on doing a hollow hold.

[@doyoueatrocks]

Helpful, i need to do these exercises and did not want to pop anything as i start stepping into them, this will really help me level my way up without concern for more damagr than good

[@eytanhywel9710]

Was very helpful to watch

[@an1sh2]

Can you also share video for core correction after abdominal diastasis?

[@chozart88]

Do you breathe in/out as you lower the legs or raise them?

[@renthlei6282]

Breathe out when u lower your legs and in when u raise them

[@lisamobley65]

Really helpful!

[@shanksre6186]

Thank you.

[@jajagjam]

For which symptom do you give this tranversum abs strengthening exercise ?

[@rebeccatait2819]

Is it possible for a weak TVA to lead to quad pain whilst running?, i have a weak lower back due to poor core stability which has led to the femoral nerve from the back being irritated when running causing quad pain down the front of the leg. My physio has suggested this as a diagnosis for my painful quads when no other treatment has worked. Very interested in Physical Therapy Nation's thoughts, thank you.

[@TCNuggets]

good vid thank you

[@petermaharajh2088]

Excellent video

[@MsMtwardy]

Awesome

[@knightshade1463]

Breathing normally while tensing seems impossible for me :/

[@sinisterxburn]

How are you now?

[@anthonybunch8044]

Because you are tensing the wrong muscles. You are tensing the Abs by mistake. I used to be confused too until i realized my mistake. I recommend practicing locating the Transverse Abdominus for a week first. A few times a day doing contractios from 5 to eventually 10 seconds...think of and visualize tightening a band under your navel (actually a inch under) The band wraps around your lower back too. Like the Back Brace belt that Movers or heavy object lifting Guys wear. Once you get used to visualizing exactly where you need to tighten, youll realize it has very little to do with the diaphragm and lungs moving up and down, which is much higher up

[@sinisterxburn]

@@anthonybunch8044 thanks for the advice

[@alishataweel]

Is there somewhere you can go to get help rehabilitating these muscles?

[@PhysicalTherapyNation]

Find a local physical therapist!

[@shaluthariwal9789]

How do we strengthen quadratus lumborum?

[@dansilva1231]

Side planks are considered by many to the best the QL exercise. I would recommend looking at the McGill Big 3 exercises for proper form and such.

[@almeeraindia2466]

I am 6 wks postpartum after my fourth pregnancy. My body has had 4 pregnancies for the last 13 yrs. First child and second child are 5 yrs apart and 6yrs between second and third. The gap between 3rd and 4th is 20 months. I've gained weight and have extra belly fat, how do I feel for something that's extremely weak and covered?? 🥴

[@aniqua.giirll]

Look up how to check for diastasis recti

[@TheFlacapreciosa]

Would this help my lower back? It starts hurting after an hour on my feet!

[@PhysicalTherapyNation]

Absolutely. Your TA acts as an anatomical “back brace” and can reduce low back pain if kept strong!

[@TheFlacapreciosa]

@@PhysicalTherapyNation Awesome! So if I do the exercises as you suggest, what would you recommend to be a realistic time frame for me to look forward to not being on the verge of tears after an hour on my feet? 😫

[@iminmissouri8589]

@@TheFlacapreciosa really depends on the situation and person, but after a month or two of strengthening your TA you should notice a difference.

[@Orokana]

let go of your rectus abdominis (fibers longitudinal) and focus on TA (fibers going across)

[@TheFlacapreciosa]

@@Orokana How do I do this? 😩

[@bigbonedthankyou7849]

Is supposed to burn

[@RLRthings]

the "bring your belly button to your spine" cue hasn't been used since the days of Jane Fonda. This is not an adequate representation of how our TVA works or contracts. And to think that people in the industry are still spouting this nonsense. Update your knowledge.