It can be so difficult to engage the lower abs.
We exercise, we are mindful of our core, we eat to nourish our bodies, and somehow we can still only get some baby abs poking out on top (if that) whereas the lower area seems impervious to our efforts.
Cue the transverse abdominis…
The transverse abdominis muscles or TA muscles wrap around your midsection like a corset and hug you in. Contracting those TA muscles is an incredible way reach those DEEP lower abs.
So how do you do it?
Here is a step-by-step video Dr. Lindsay made to help you learn!
-Start by laying on your back.
-Deep inhale into the belly (watch it expand like a 🎈)
-Exhale and zip up from your pubic bone to your ribs (like you’re trying to zip up a really tight pair of pants)
Now onto the 5 minute ab routine we promised—here she is!
- On your back with your legs bent and feet flat to the floor, do 10 TA contractions, holding for 5-10 seconds each WHILE BREATHING (do not hold your breath!)
- Sit up in 90-90 position, do 5 TA contractions, holding for 5-10 seconds (while breathing), switch legs, do 5 more
- HARDEST PART! Go back to the position of the first basic TA contraction: on your back with legs bent and feet flat to the floor. Do a TA contraction, and while holding that contraction (and breathing), slowly lift one leg to tabletop, then the other. Alternating legs, tap your toes to the floor, maintaining the contraction of your abs. Re-set if you lose the contraction, and aim to do 5 taps on each side. Start with just 1 set, master that, and eventually work up to 3.
Molli (mamma in the ab routine video) has been doing this (almost) every day for a few weeks and has noticed amazing increased engagement in her lower abs!
It’s so cool to see the progress from it not feeling very difficult to really that fire of engagement DEEP in your core.
Also this is not just for postpartum mammas—this is for ANYONE looking to increase their lower ab engagement.
Try it out and let us know what you think!
Tried it and want to learn even more ways to engage your lower abs? Book a FREE 10-minute consult call. We’d love to connect with you and share how we can eliminate that pain✨
Be empowered in education,
OrthoPelvic Physical Therapy