How To Activate The Transversus Abdominis (TA) Muscle & Strengthen It!

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The Transversus Abdominis is your deepest and arguably your most important core muscle. It provides great stability to your core and lower back, helps to prevent injuries, back pain, has a slimming effect on you, and more. The TA muscle is like your body's personal corset that wraps around your waist. When this muscle isn't active enough, your chances of getting an injury go up. You may also notice something like your lower abs sticking out more.

To get proper TA muscle activation, it is best to start by laying on your back. If you stand, it is too easy for superficial muscles to become involved. You are only doing about a 10% contraction. So if you think of a maximum force ab contraction, you are only going 10% of that. Go on your Anterior Superior Iliac Spines and go an inch in and down with your fingers. Do a 10% contraction then and you should feel the muscle contracting beneath your fingers. You are now feeling the Transversus Abdominis muscle turning on.

Once you get good at doing that TA muscle activation exercise, you can do further exercises. You can bring your knees up and hold. You can then move your feet further away and hold. You can also bring your knees up and down while you hold the contraction. You can then progress to sitting and standing exercises.
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