Sequential March and Lower for Transversus Abdominis (TA) Strengthening

Sequential March and Lower for Transversus Abdominis (TA) Strengthening is a very good exercise for strengthen your transversus abdominis muscle of your core muscles in the hook lying position. Here is how to do this 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. Immediately lower the first leg, then the other, then repeat. You don’t have to hold both legs in 90/90 position, but you can turn this exercise into a core isometric if you hold the 90/90 position. Remember to breathe throughout the exercise. Repeat for 10 repetitions, 3 sets. If you want to turn this into a supine 90/90 isometric, hold the 90/90 (table top) position for 10 seconds or more while engaging your TA/core. Repeat 3 sets.

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 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.