Therapeutic exercise
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.
How to perform
- Starting position. Lie face-up with knees bent and feet flat on the floor.
- Step 2. Place the fingertips on the bony prominences of the pelvis (iliac crests), with the fingertips pointing toward the navel.
- Step 3. Without contracting the upper abdomen, gently 'draw' the navel toward the spine — feel a slight tension under the fingertips (that is the transversus activating).
- Step 4. Hold the activation for 10 seconds, breathing normally — breathing should not interrupt the contraction.
- Return. Relax for 5 seconds and repeat. The movement is subtle and precise: there should be no visible contraction of the rectus abdominis and no pelvic tilt.
When not to perform
- Active abdominal hernia
- Recent abdominal surgery without medical clearance
- Third-trimester pregnancy (adapt position)
- Postpartum abdominal diastasis in the first week (wait for obstetric guidance)
- Acute low back pain that worsens with activation
- Endometriosis in a painful 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
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Dead Bug
Open-chain core stabilization exercise. Trains dissociation between the limbs and the trunk while maintaining a neutral spine — the natural progression between pelvic tilts and bird dog.
Pallof Press (Core Anti-Rotation)
Anti-rotational core stabilization exercise against lateral elastic resistance. Trains the core's capacity to resist trunk rotation — a functional pattern essential for preventing injuries in dynamic activities and rotational sports.