Therapeutic exercise
Heel Slide with Transversus Activation
A low-load exercise that combines alternating heel slides with isolated activation of the transversus abdominis. Safe in the postpartum period and appropriate for early rehabilitation of abdominal diastasis — progresses the core without overloading the linea alba.
How to perform
- Starting position. Lie face-up with knees bent and feet flat on the floor.
- Step 2. Activate the transversus abdominis (navel toward the spine, as in the drawing-in).
- Step 3. Maintaining activation, slowly slide the right heel forward until the leg is almost extended, without losing floor contact.
- Step 4. Return the heel to the starting position without allowing the low back to arch or the abdomen to protrude.
- Return. Repeat with the left heel, alternating. If the abdomen protrudes (sign of transversus incompetence), stop and reactivate the drawing-in before continuing.
When not to perform
- Postpartum first week without medical clearance
- Post-cesarean without adequate healing
- Severe diastasis with visceral protrusion (requires medical guidance)
- Acute low back pain
- Active abdominal hernia
- Endometriosis in a flare
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Transversus Abdominis Activation (Drawing-In)
Isolated motor activation of the transversus abdominis, the deep stabilizing muscle of the lumbar spine. The foundational motor-reeducation exercise — fundamental in core instability, sacroiliac dysfunction, and postpartum abdominal diastasis.
Supine Bent-Knee Fall-Outs
Low-load rotational control exercise with maintenance of the neutral pelvic position. Challenges the abdominal obliques and the transversus to resist rotation — a natural progression after mastering heel slides in abdominal diastasis rehabilitation.
Supine Marches
Alternating knee lifts toward the chest in supine, simulating a march. Less demanding than the bridge march (without pelvic elevation), it is the natural progression after heel slides in the postpartum protocol — integrates dynamic movement with core stability.