When most of us think about “strengthening our core” we think of those 6-pack muscles and start doing crunches until we can’t breathe!  But honestly, strengthening the Transversus Abdominis (TA) is where we should be focusing our efforts.  The TA muscle lies underneath our 6-pack muscles and wraps from your spine around your body to connect in the front, like a corset.  Its job is to support your organs as well as help to stabilize your low back.  

To find your TA, try to bring your belly button to your spine while breathing OUT.  In order to see if you’re contracting this muscle correctly, place your fingers to the left and right of your belly button and move your hands down so that your fingers end by the first bones of your pelvis.  The muscle should “jump” under your fingers when you contract the TA correctly.  So many of us will try to engage this muscle by holding our breath.  That’s not what we’re looking for and will not lead to strength gains.  So let’s get our bodies ready for beach season by working that TA!

Danielle L Liegl, PT, MPT