Dead Bugs (Engaging the Transverse Abdominis)

Press your fingers into your sides, push back and maintain with your TA. While maintaining that engagement raise your leg with a bent knee. Lower back to the floor and repeat on the other side. Once that becomes easy, move to the next step with both feet elevated. Lower one at a time, never lose that TA pressed against your fingers.


This is core 101. Your transverse abdominis helps your hip and lower back stabilize. Isolating the muscle in this exercise allows you to engage it in other more complex exercises.

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[tgjr42]

what are you doing with your breathing during this?