Supine Alternating Leg Extension for Transversus Abdominis (TA) Strengthening (Bicycle Kick)

Supine Alternating Leg Extension (also known as bicycle kick) is a very good exercise for strengthening the transversus abdominis muscle of your core muscles in the hook lying position. Here is how to do the exercise. Start by palpating your transversus abdominis, at either side of your belly button. Draw the skin of your belly away from your fingers. This is a very slight movement. Maintain that tension in your abdomen and continue to breathe.

Pick up one of your legs, then the other, so your hips flexes to 90 degrees and your knees are also at 90 degrees flexion. Slowly lower one leg toward the floor and extend the knee and hip so it becomes straight. Slowly bring the leg back to 90/90 position. Slow lower the other leg and extend that leg so it becomes straight. Alternate and repeat. Repeat for 10 repetitions, 3 sets

If this is too difficult, go back to supine heel taps. If this is too easy, go to supine double heel taps. DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your legs or feet, I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs. This is a good intermediate to advance exercise for people who have low back pain. It is also useful to practice in conjunction with pelvic floor activation (for people with pelvic floor dysfunction). TA activation together with pelvic floor activation (not covered in this video) is very useful for post-partum core muscle recovery.