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Exercise handout — move better, feel better.
Transverse Abdominis Activation
Isolated deep core muscle activation. Foundation exercise for all core stability work and SI joint protection.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- small household item
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
5-10 sec holds
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Find neutral spine (small natural curve)
- Hands can rest on lower belly to feel contraction
No image for this step. Follow the written instruction.
Step 1 of 4
Gently draw belly button toward spine
No image for this step. Follow the written instruction.
Step 2 of 4
Use only 20-30% effort - subtle activation
No image for this step. Follow the written instruction.
Step 3 of 4
Spine position should NOT change
No image for this step. Follow the written instruction.
Step 4 of 4
Hold while breathing normally
Breathing
- Breathe normally throughout hold
- Don't hold breath
Form Cues
- Subtle contraction - not sucking in hard
- Spine stays in neutral
- Keep breathing normally
- Should be able to talk while holding
Common Mistakes to Avoid
- Contracting too hard
- Holding breath
- Flattening or arching back
- Using rectus abdominis instead
Safety Information
Very safe. Don't over-contract.
Progressions
Add during other exercises, standing variation
Regressions
Shorter holds, practice finding the contraction
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.