Orthopedic & Pelvic Health Physical Therapy and Restorative Exercise Blog

How to contract your deep abdominal muscle: The Transversus Abdominis

4/30/2012

In a recent post on “Habits and Sucking In”, I talked about becoming aware of how often we hold our stomach in to not look fat. In the fitness world we are told to “suck it in” or “hold the abdominals tight” to help protect the spine. This language can get really confusing: suck it in, contract your core, hold it up, use your abs...

What does this mean? For many people when they are told to contract the abdominals, what they really are doing is sucking in, pulling up their diaphragm and bringing the abdominal contents with it. This is not muscle work.

Tranversus Abdominis Muscle.

The muscle that should be contracting is called the transversus abdominus. It is the deepest of our 3 muscles in the side body wall. In order to engage the entire muscle and to perform a correct contraction, the ribs should be flush with the body wall and the spine and pelvis should be in neutral (when lying on your back your pubis and pelvic bone are all even). The cue that I like to give is to "use your muscles to pull your belly button back to your spine." I find it helpful to have people perform the contraction on the exhale phase of the breath. Make sure to keep the pelvis level during the contraction.

My client at rest, her pelvis is level.

When performing a lower abdominal exercise such as the leg lift, you can tell if you are not using the transversus abdominis if your rectus abdominis (your six pack muscle) pokes out and looks like a bread loaf. Try contracting the muscle before you lift the legs and see if the “loaf” stays flat and engaged.

When she starts to lift her legs, her rectus abdominis pops up like a "loaf".

Here she is able to lift her legs by performing a transversus abdominal contraction prior to the lift. Look, no "bread loaf"!

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.

94 Comments

Jillian Nicol link

4/30/2012 10:01:33 am

So helpful! The visual really makes it clear what you're talking about. i'm gonna go lay down and try...:)

Susan

4/30/2012 11:42:15 pm

How did you do?

Pete

4/26/2020 02:32:33 am

Hi Susan, thank you very much for your post and for answering the comments.

I noticed I had breadloaf abs a while ago. I was already doing advanced exercises like the L-sit etc., but my rectus come off sooo much and there's nothing I can't do about it.

There's so little info about this problem and ll they say is "brace your core". Well, I try, but I just can't stop my rectus from sticking out a lot while performing the exercise.

What can I do? I started doing dead bugs and stomach vacuums daily, but I'm not sure I might get any improvement... I don't even know if I'm engaging my transverse too much or not, as I've read it's dangerous to push too much...

Barbara Loomis link

4/30/2012 11:25:49 am

Great post. Very clearly explained. I've never thought about the loaf like this.

4/30/2012 11:43:24 pm

The "bread loaf" is a Tim Harrisism

Christine Shuttleworth

4/30/2012 11:52:35 am

Great post and pictures! Thank you Susan. This is the way I teach exercises for abdominal recovery after giving birth. Very glad to hear it is correct.

4/30/2012 11:44:47 pm

I would love to hear more about your classes.

Julia

4/30/2012 03:23:49 pm

Great explanation!

Incostress link

4/30/2012 05:13:50 pm

Excellent explanation. So many women do not know how to locate these muscles. This makes it much easier to teach.

4/30/2012 11:48:14 pm

Muscle reeducation takes a lot of mindfulness for sure!

I. G.

5/1/2012 05:33:33 pm

I have just discovered that amazing blog post. I haven´t done conventional ab exercises (crunches etc.) for quite some time but I do a lot of plank variations. I checked my form while holding a plank (as far as it is possible in this position) and have discovered that my abdomen is in a "loaf" shape while doing planks as well! Now I am confused as I used to think planks are a great exercise. I thought as well that my abs were pretty strong. I have totally flat abs and didn´t even have abdominal separation during/after my pregnancy three years ago. I do not know how I should work my core in the future. Obviously my planks lack good form...Do you have any recommendations? Thank you very, very much!

5/1/2012 11:52:48 pm

I.G.
Practice engaging the transversus prior to performing the plank. Do this on your back to start as gravity is minimized in this position. Then progress to hands and knees, then into plank. Unfortunately, tight, ripped abs does not equal strong. Also we have a habit of holding in our abs all the time this can place the muscles as a length to be ineffective. My other blog, Habits and sucking in explains this:http://www.alignintegrationandmovement.com/1/post/2012/03/habits-and-sucking-in.html
Hope this helps. s

Bethany Learn, Fit2B Studio link

5/7/2012 01:25:26 am

Thank you for this article that affirms my method of queuing. Another issue with "sucking in" is that it flares the ribs. The navel goes in, but the ribs go out, and that just increases diastasis at the top. Rather than saying "suck" I say "draw in" or "drill down." And we do it on an exhale to be sure that the ribs can knit together. I'm always having my clients "touch themselves" LOL :)

5/7/2012 02:30:49 am

Love it!

Lauren Saglimbene link

5/7/2012 01:27:22 am

Thanks for the post! Love the loaf of bread analogy.

I don't agree with calling the leg lift a lower-abdominal exercise, though. The joint action of the exercise is hip flexion exercise, meaning that the prime mover is the hip flexors (psoas, iliacus, rectus femoris, etc) - your abdominals do not attach to your femurs, so they can't participate in the joint action.

You could argue that leg lifts challenge your abdominals because they have to stabilize your spine, but it wouldn't be your "lower abdominals" (which there is no such thing as, unless you're using that a blanket term for the TVA). It's your rectus abdominis working against spinal extension, along with your TVA (hopefully)... there is no "lower" part of your rectus abdominis - it's one piece from ribs to pubis and it's impossible to contract one part of your rectus abdominis separately from another.

Lauren

5/7/2012 02:35:27 am

Thank you for your comment. Leg movement encourages dynamic stability of our core (when I say "core" I mean what our limbs attach to) .

Jessica

5/7/2012 01:59:39 am

when I lift my legs my back wants to arch, why is that?

5/7/2012 02:22:05 am

Jessica,
Your abdominal muscles may be too weak to lift both legs at the same time. You will want to start on your back with your knees bent. Lift one leg up and hold it at 90 degrees to your torso, slowly lower down and then lift the other leg.
You may have a pattern of lifting your ribs when you stand and move. This rib thrusting take the spine and the ribcage out of alignment so the tranversus abdominus can't work effectively. If you would like to read more about rib thrusting read here: http://www.alignedandwell.com/?p=2044&option=com_wordpress&Itemid=223
Hope this helps!

5/7/2012 11:19:28 pm

You also may have really tense/tight psoas muscles, which pull forward on your spine and can create more of an arch in your back. Stay tuned, this is the topic of my next post!

Christa

5/7/2012 02:01:49 am

What if you have a 'bread loaf' even when contracting nothing or lifting nothing??? :-(

5/7/2012 02:30:01 am

You may want to start reeducating the deep abdominal muscle on your back with your knees bent. Due to postural habits it may not be getting the signal to "turn on".

Julia Martin

5/7/2012 07:59:12 pm

Susan you are the best, this has really helped me.

Iris

5/8/2012 03:00:15 pm

As you can see in this comment section this article rouse quite a bit of attention :-). It seems that most people still focus on the wrong types of exercises or at least do not know how to perform the right ones. I would love to print out that article and hand it out to the personal trainers in my gym who still have their clients do crunches. Even post-partum women are trained this way and this is alarming! You should definitely right more on this and give training tips!

5/9/2012 09:25:51 pm

Hope you do not mind me asking another question: I have really started to observe my bells and found ot pokes out while performing a lot of exercises (push-ups, renegade rows etc.) that are a part of my routine. Is it bad to continue with those exercises until I can hold my stomach tight or it it okay if I include additonal exercises for the transverse abdominis? I am really confused as to how to continue :-(

5/11/2012 01:48:08 am

Iris,
My question would be why is this poking out? This leads me to think that you may be performing these movements with a lot of downward pressure: holding your breath and bracing outward.
My first suggestion is to practice your contraction lying on your back or on your hands and knees when you don't have an increased workload. Also, make sure and then double sure that you are not holding your breath during your exercises. Does this help?

Melis

7/24/2012 09:34:30 am

Very helpful. Is there a way to do this standing up? I find it hard to contract abs while doing standing exercise.

7/25/2012 05:33:02 am

Melis, You can do this standing up, however, there is a tendency to suck in the belly, rather than actually perform a contraction.
Ideally we shouldn't have to contract the muscle, it should automatically contract when we move. Lying on the back is a good way to reeducate the muscle. This way you have more control of of body position for optimal contraction. I hope this makes sense.

Valerie Ku link

7/25/2012 01:40:30 am

Love this post Susan! Somehow I missed it - I'm linking it from my Blog. Thank You!!! Wish I could be in your class...Valerie

Florida cams link

9/10/2012 05:06:42 pm

Great site, was just reading and doing some work when I found this page

Samantha

2/19/2013 10:21:23 am

Hello. So as long as I can lift my legs without a "bread loaf" appearing, I'm doing the exercise right? Can I do one leg at a time?

I had a boston back brace for scoliosis for 2.5 years. I think I lost all strength from my TA because I have a major bread loaf.

Thank you!

susan

2/20/2013 06:36:41 am

Samantha,
Yes, wearing the brace probably affected many of your muscles of your trunk.
Begin by lifting one leg at a time and then progress to both. If you can do this without the "bread loaf" more than likely you are doing it correctly.

Best, Susan

2/21/2013 12:16:31 am

Thank you!!

Rookie

4/10/2013 08:25:52 pm

<i>"the ribs should be flush with the body wall and...when lying on your back your pubis and pelvic bone are all even"</i>

I can't visualize the last part of this sentence. I can approximate the top picture if I pull my backside up in the direction of my head so that my pubic bone is directly above my coccyx (I think). My lower spine is then off the floor, although it's relaxed.

Also, when I lie flat my abdomen ("the body wall"?) caves in and is at a lower level than my rib cage. Again, I can approximate the top picture if I bring my head up to look at my abdomen. This lowers my rib cage.

Are these "corrections" sound?

I can also approximate the third picture and lose most of the loaf, though there is a bit of a crust on top. But I am still baking a bun in the lower part of my abs (below the belly button).

Thanks for any advice.

4/11/2013 10:53:54 am

Rookie,
I explain how to prop up the shoulder area, so you don't actively lift your head and you don't shift your lower spine. Here is the link, I hope this helps to clarify:
http://www.alignintegrationandmovement.com/1/post/2012/07/engage-your-core-lower-body-progression.html

Best, Susan

Nikki link

5/16/2013 02:42:17 pm

Thank you Susan for this post. Its really helpful. the pictures really helps a lot.

5/18/2013 04:10:11 am

Nikki,
I am so glad that you found this post useful! Susan

Nick

8/22/2013 07:41:14 pm

When I try to 'Pull my naval to my spine' my chest still loafs. How do I do this?

8/22/2013 11:58:18 pm

Nick,
Do you mean the abdomen? The chest should be relaxed and the abdominals engage with the legs lifts. If the deepest layer doesn't engage then the "loaf" can happen when the legs are lifted.
Can you explain more what is happening and maybe I can guide you.
Susan

8/23/2013 11:36:47 am

Ya, sorry my mistake, but I don't really know how to engage my abs since my stomach presses out when I try. So can you tell me a situation when when I do contract them intentionally so I know how to?
Also when you mean pull in your gut do you mean with the muscles of forced exhalation?

8/25/2013 09:58:09 am

Nick,
Try this: Lie down on your back, bend your knees, and place your hands at the top of your pelvis in the front ( ASIS) on each side, where the boney part of the pelvis is the most prominent when you relax your stomach. Place your fingers medial to the ASIS so you are poking into your belly on each side. Inhale, relax your belly, then on the exhale poke your fingers into your stomach and see if you can feel the deep abdominal muscle contract and it will push out (tense) toward your fingers. If you don't feel it the first time, imagine you are blowing up a balloon, or blowing out candles. You should be able to feel your muscles engage. That is the transversus abdominis. If it your belly makes the loaf when you lift your legs, then you are not ready to do that yet. Practice your breathing, engaging the muscle on the exhale and then begin to progress as I demonstrate in this post: http://www.alignintegrationandmovement.com/1/post/2012/07/engage-your-core-lower-body-progression.html

Good luck! Susan

8/26/2013 04:35:12 pm

I still don't understand how to engage my core, do I force exhale and hold it with my ab muscles? do I push my abs outwards? or do I pull my naval inwards and upwards?

Actually, why do people need this nonsense? people never had all this stuff years ago and everyone was fine.

8/26/2013 11:31:31 pm

Nick,
You are right, you shouldn't have to consciously contract or engage your muscle. When the system is working the inner core: diaphragm, transversus abdominis, pelvic floor and deep muscles are reacting to our movements to precontract and stabilize our body.
Due to habits: poor standing and sitting, holding in the tummy to look slimmer, breathing with primarily accessory muscles these core muscle become inhibited.
The best way to begin to get your core back is to breathe, let your belly relax and practice good alignment.
To consciously contract the transversus ab try bringing the belly button to the spine. And most people can feel it if they perform a forceful exhale. Can you feel the muscle contract when you do either? Try in sitting, standing or lying down. Don't lift your legs. That sounds like it is too advanced and your body isn't ready to load the system yet. It can be helpful to work with someone in your area so you can understand this better. Susan

Lesya

9/26/2013 06:03:56 pm

I've recently got diagnosed with diastasis recti. Love doing Pilates, but after some research, i found out that some exercises can actually worsen the issue. Therefore wanted to ask which commonly performed exercises should be avoided ?
PS thank you sooo much for such a great post!!!!!

9/26/2013 11:05:29 pm

Lesya,
I am not familiar with specific pilates exercises, but some movements to avoid would be back bends (like camel pose in yoga or rolling over a swiss ball) or crunches.

Susan

Travis link

2/12/2014 07:09:18 pm

Male 25, 175-180 lbs. 6' 1'' The first time I ever noticed the "bread loaf" was about 2 years ago when I messed up my back doing a leg press. The pain was very extreme in my lower back and when i tried to stand up straight like normal i would see the "loaf." Eventually with laying around & doing nothing it seemed to heal but probably not considering i threw it out an additional 3 times, with petty things like plyometrics, picking up weights and once leaning over to get a drink and i felt whatever was supporting my back just give way. Everyone of these times i get the same lower back pain & "bread loaf" appearance in my stomach immediately following the incident. After this I went to a physical therapist, told her what happened and she had me doing exercises and stretches for my pelvic floor. I never brought up the thing with my stomach, only the back pain. Your website is the only one I've found talking about what you call the "bread loaf." Appreciate anything you can tell me.

5/1/2014 12:53:16 am

Travis,
Thanks for sharing! How are you doing now? Susan

Breathe Exercise link

3/30/2014 09:23:46 pm

nice post

Ailios Nicrath

4/12/2014 04:56:55 am

The best way I've found to begin training (find, fire, activate) the transversus abdominus is to inflate balloons. Standing tall, elbows out at shoulder level, blow up a balloon, repeat 10 times, working up to 20 reps within a week. Discard tired balloon and use a fresh one every night. This made my TVAs sore the first time I did it. After the first week do two sets of twenty reps every other night to allow recovery. Maintenance is two sets of 20 reps weekly. Best done right before bed time, as breathing exercises stimulate Growth Hormone, which is active repairing cells while you sleep. I got this ancient tip from a 93-year-old former 1930s Strongman who still has nice Abs.

5/1/2014 12:55:28 am

Ailios,
Thank you for this tip! I keep balloons in my office for people to practice this. I love your suggestions! Susan

Christine

4/16/2014 09:27:09 pm

Hi Susan! I love this post, I've come back to it several times. I'm curious if you can explain or imagine why when I engage my TVA, I feel more pressure moving down on my pelvic floor? What am I doing wrong?!

I can keep my weight back in my heels, ribs down, stomach released and feel good (although I look 4 months pregnant :( ) but whenever I engage my TVA, I can definitely feel a push downward on my pelvic floor. This worries me because in addition to a small diastasis recti, I also have some pelvic floor issues.

The only possible thing I can think of is my pelvis might be tilted slightly too far forward (anterior). I have a hard time finding neutral and tend to poke my butt out too far in an effort to avoid tucking, I think.

Any thoughts?

5/1/2014 12:59:25 am

Christine,
Before you do isolated and active contractions you may need to spend some time getting your breathing back on line. Diaphragmatic breathing allows the intrinsic core to work together: diaphragm, pelvic floor and transversus.
Susan

Hayley

5/1/2014 12:28:49 am

I cannot manage contract the muscles, the "bread loaf" is still appearing :( please help

5/1/2014 01:01:09 am

Hayley,
If lift both legs and get a bread loaf you need to stop and practice to lift one leg at a time. Go slow and use your exhale on the lift of one leg. Alternate lifts.
Susan

5/1/2014 01:07:47 am

Thanks so much :) will try later :)

5/1/2014 07:58:38 am

I tried them its better though I still saw some "bread loaf" and I still can't get myself to do other exercises without arching my back :S

Ariel

9/2/2014 06:52:27 pm

I can do one full dragon flag only one time so I have decent strength does the bread loaf have to be gone every single time?

9/2/2014 11:43:42 pm

Ariel,
I don't know what dragon flag is... sorry. Regardless, the belly should never go into the bread loaf.. Only do one if that is the only time that you can do it. If you stay with in your limits without compensating, then your tissue will start to respond and you will be able to do more. Best, Susan

nida link

9/13/2014 08:31:46 pm

Very good and properly explained. Thank you.

John

12/1/2014 12:10:06 pm

Will using a balance board or wobble board automatically contract your TVA?
When I try a double left lift I see a ridge form down my centerline from breastbone to naval.. Looks like the very top of a football and sticks up about an inch..is this normal? How to fix it?

Great site!

12/18/2014 07:22:55 am

John,
If your torso is moving around while you are on the balance board, then yes, your abdominal muscles should kick in.
It sounds like you have a little bit of an abdominal separation. These can be a result of increased internal pressure, poor postural habits and weak abs.
How to fix it? Here is a blog to get you started: http://www.katysays.com/under-pressure-part-1/

Best, Susan

Katia

12/15/2014 09:54:26 pm

Hi Susan! :)
I have 2 questions-
1. You wrote: "I find it helpful to have people perform the contraction on the exhale phase of the breath".
What does that mean? That you can also activate the TA on the inhale??
2. As I understood, you're supposed to activate/ engage the core muscles before movement. But if they activate only on the exhale, does that mean that on the inhale there is no support for the spine and pelvis cause they're not engaged?

Thanks a lot!!
Katia

12/16/2014 01:35:09 am

Hi Katia,
Thank you for your questions. I know this gets confusing... Ideally we should not have to consciously contract our deep abdominal muscle. Our muscles should be able to respond: shortening and lengthening, both are contractions and provide stability to the body. For the TA, the muscle is lengthening on the inhale, and shortening on the exhale. In both phases the muscle is working. To keep this simple: on the inhale, the intra-abdominal pressure provides stability, on the exhale the muscles shortening create stability.

Hope that helps, Susan

12/16/2014 02:16:04 am

12/16/2014 04:53:30 pm

Thanks for your reply Susan! :)
Another question :) -
You wrote: "on the inhale, the intra-abdominal pressure provides stability".
I'm just starting to learn about the body so I really appreciate your help :).. I thought that only on the exhale the intra abdominal pressure creates.. this pressure exists also while inhaling?? I thought because the belly relaxes, there is no pressure or pressure that stabilizes the lower back.
And back to basics.. what is the definition of intra abdominal pressure??

Thanks a lot!! :)

12/18/2014 07:32:58 am

Katia,
The downward movement of the diaphragm creates a negative pressure in the thoracic cavity allowing air to fill up the lungs, and simultaneously increases the intra abdominal pressure. There is always pressure in the body... if we didn't have it we could collapse and be crushed like and empty soda can. The problems arise when we have excessive pressures. If you want to read more about pressures read this blog: http://www.katysays.com/under-pressure-part-2/
Susan

krystal

1/14/2015 03:20:24 am

can you do it sitting in a chair while at work

1/14/2015 07:34:23 am

Krystal,

Yes, you could do that.

Thank you for your question, Susan

Lara

1/17/2015 12:00:06 pm

Hello Susan! I recently discovered restorative excercise and have been aplying some things since i have a bit of an s shaped spine -scoliosis- that is more pronounced in the lower back and one side of my pelvis is slightly tilted upwards. So, all this alignment science is helping me be mindful of habits like tucking my pelvis in and thrusting my ribs, both of which I do.
My question here is, when I put my pelvis in neutral and lower my ribs where they belong I get a pot belly, and I have certainly been guilty of both drawing my belly button in AND slightly sucking in my stomach, in the navel area too. So will my abdomen flatten as it gets stronger practicing some of the excercises around here? I shouldn't draw my belly button in all the time, right? Thank you for all the info here, I'm trying to piece as much as i can together and your pictures and videos are really helpful!

1/18/2015 06:12:03 am

Lara,
As you pay attention to the alignment and begin to breath rather than sucking in or drawing in, you will begin to use your abdominals, diapragm, pelvic floor more effectively and your "pot belly" will change. No, you shouldn't be holding in your belly button all the time.

Best, Susan

1/18/2015 10:57:41 pm

I see! It's funny how at first all these little changes can make your muscles hurt. The back of my legs, my hips, even around my tailbone! Anyway, thank you so much for taking the time to answer, best wishes for you too!

2/20/2015 07:41:58 pm

hi, I am trying to push my stomach to the ground whilst doing leg raises, however I still get that breadloaf appearing, what am I doing wrong please?

2/22/2015 10:43:20 am

Hayley,
It means that you are not ready to progress to legs in the air. You may need to get back to the basics to reset your core.
here is a link that talks about this:
https://www.youtube.com/watch?v=vB-vtbE165M

Monica

3/28/2015 09:26:16 am

Hi Susan,
Just wanted to thank you so much for this article. I've always heard conflicting views on keeping neutral spine, belly button to spine, etc...and never truly understood how to contract my tranverse abdominals. These pictures finally helped me understand and I already see improvements - thank you so much!

ashley greninger link

4/5/2015 02:25:45 pm

Hi! I love this blog post! I have 3 questions:
1. the legs in the 2nd pic when being lifted are straight and in the 2nd are bent at the knee. I saw the "bread Loaf" on myself when my legs where straight but not if I start with them bent and lift that way. Which way to you recommend to test?
2. Is your head propped up to with something so you can see or are you lifting it with your muscles. Can the difference affect the results of the test?
3. How do hernia's play into breathing and the TVA?
Sorry for so many questions...very thought provoking material. THANK YOU!!!

4/6/2015 01:52:15 am

Hi Ashley,
The straight legs create a longer lever and is more work for the abdominals. So if you got the "bread loaf" when your legs are straight ( which is very common exercise for pilates based movement) then you are not ready to do that yet. Keep working with the knees bent until you are able to move the legs out straight without strain.
You can prop your head on a pillow or lift your head to look. Lifting the head may even create more of a "bread loaf" for some people because it requires more demand.
Hernias are the result of an imbalance to the core. So getting the core back on line through the breath is the first line of action to "rebuild" the core.

Susan

Twin Mom

6/9/2015 12:06:27 am

Hi Susan,
I love your website. It's so much more informative than those expensive exercise programs marketed to new moms. I have some questions on the technique in the progression.
1) I can lift one leg with no bread loaf and have been doing this for a week. The next step says to engage tva, lift one leg, then the other, without releasing contraction. How should I breathe during this move? I find I tend to hold my breath when contracting. Any tips on retraining myself to breath correctly? And do I lift and then lower the first leg or keep it in the air when I lift the second leg?
And shoot, I just forgot the other question :/ Again, I really love your site and am so glad I found it!

6/14/2015 05:46:34 am

Twin Mom,

You should be able to contract your TVA and maintain breathing. Before lifting your leg, practice contracting your deep abdominal muscle while you continue to breath. When you feel comfortable with that, then try lifting the leg. First you will want to lift and lower one leg and then alternate to the other, when you have that down, then keep it in the air when you lift the second leg.

Hope that helps! Thank you for reading the blog, Susan

Julie

6/14/2015 05:19:49 am

Meg

2/27/2016 12:59:18 pm

What exercises can I do to get rid of the "bread loaf" fat?

Erin link

4/7/2016 04:18:53 pm

Susan,

This is the first place I've found that doesn't discuss the "bread loaf" as meaning there is diastasic recti/ab separation. I've had an injury in my SI that caused all kinds of muscle imbalances, even though I'm a serious yogi, and for some reason, one of my ribs popped out, and now I have a thin loaf in certain movements, and have been concerned it's DR from what I've found on the internet. I've felt devastated over the last few days because many yoga poses are contraindicative.
Does a thin loaf not necessarily mean I have DR? Do everyone's abs do this if the TA isn't engaged? Your input is SO appreciated--I've been driving myself nuts, truly.

4/11/2016 08:17:03 am

Erin,

When you say thin loaf where do you see it? If it is in the center and there is a mound our dome, that is DR. If you look at that picture that demonstrates the "bread loaf" you can also see a small protrusion in the center. That is DR.

Susan

Erin

4/18/2016 08:04:24 am

Susan,
Thanks for responding! Yes then I do have DR, a little less than a finger and a half starting just under my sternum, narrowing to a finger before my belly button. It's not too deep, I don't think, and it doesn't go all the way to my navel, but it's definitely not right, and doctors seem totally ignorant of DR. I can't believe that, when it is so common for pregnant and postpartum women!
I think my rib, which pulled me apart, is just swollen, not actually out of place (called Teitze Syndrome), which is actually a relief to me.
I'm wondering where this leaves me with my yoga, as downdog, up dog, and any twists are contraindicated. Susan, do you think I could continue, as long as I don't make the loaf (the one you were actually talking about)? I can see from the last pics that when her TVA is engaged that the DR line disappears. Will that help close the gap? Do you think down dogs and backbends are no nos until the TVA closes that gap?

4/18/2016 11:46:14 am

Erin,
It would be so great if you have someone to work with you on this. Learning how to manage your pressures and utilize your muscles appropriately is super important!
Susan

marc lawless

4/14/2016 07:56:18 am

Hi! very interesting information. I have been practicing this exercice for 5 years and i have always felt some kind of a stress in my lower back. You might know that this exercice is part of the five tibetan rites of rejuvenation. The booklet was published in 1939 by peter kelder. Today ,the 5 tibetans are well known among yogis.

4/18/2016 11:43:26 am

Cool! Thank you, Susan

Shannon

4/16/2016 07:46:13 am

Because this site focus on visually explaining how to engage transverse showing the write and wrong makes it better than many other sites I have read over the years. A good webinar or video on this topic would be great.

4/18/2016 11:49:10 am

Hi Shannon,
Thank you for reading. I don't have webinar on this topic yet but I have a colleague who has a restore your core program. You might like it! Here is the link: http://holyshiftyoga.com/restore-your-core/

Best, Susan

The Douglas Method

7/20/2016 03:18:34 pm

I think you will find that when the TA contracts all the core muscles contract, unless of course the anatomy of the body has changed

Laura

5/19/2017 06:39:40 am

Wow, this is incredibly helpful. I have been trying to strengthen my postural muscles, since I have had SI joint issues following two close pregnancies. Turns out, I was doing my abdominal exercises incorrectly. Thank you for this post!

Lady Ehlers-Danlos

5/24/2017 09:55:34 pm

I have a connective tissue disorder, and I've done these exercises in the past, but don't seem to be very good at them anymore.

I have three main issues as of late. The first is that I can no longer remember how a good trans ab contraction ought to feel. I know about the "belly button towards the spine" cue, but honestly it doesn't really help me. What, precisely, should I be feeling and where should I be feeling it?

The second issue is that it is indeed very hard for me to breathe normally and not get my diaphragm sucked in. How do I stop this?

The third is that, if the diaphragm isn't getting unhealthily pulled in, then the coccyx is, and sometimes I don't even realize it until later. When I do realize it...OUCH! What do I do about that?

My muscles are somewhat hypotonic in general, and I have a lot of pelvic and hip problems. I also find it hard to figure out when I'm in neutral spine and when I'm not. My body is not very easy to work with, so thanks in advance for any kind of help or advice you can give. It might be able to help a lot.

Maris

10/22/2017 01:22:22 pm

Thank you for this, very informative. I just have a question- i had a baby 3 1/2 months ago and my muscles are very relaxed, very very relaxed that it's shaping my belly like I'm 4/5 months pregnant. I just wanted to know what I could do to help them contract back to its place? Any advice will be much appreciated Thanks in advance.

Nicky

8/18/2020 02:17:20 am

Hello Susan,

I wanted to ask... should the contraction of tva be only 30 percent of max contraction??

And should the contraction of tva muscle be hold throughout the particular phase of the exercise or only with each exhale??

Thanks,
Nicky

Olympia

11/7/2020 12:52:29 pm

Hi Susan,
These are great recommendations. Do you also suggest something during brisk walk or jogging in terms of engaging abdominal muscles consciously? Thanks

Meredith Hodgkinson

1/12/2024 12:20:48 pm

This article and photos cleared up some misconception and confusion I've had for many years. Regrettably, I am no longer a personal trainer. I was for 13 years, with advanced degrees in exercise science and ACSM certifications. While I never cued anyone towards injury (almost all exercises except trunk flexion, extension, and rotation done in neutral spine), I didn't know how to cue differentiating between contracting the transverse abs and "sucking it in." After 2 vaginal births, incontinence is a thing (while jumping up and down). I had been "sucking it in" while concurrently contracting my pelvic floor which I now understand was incorrect and likely exacerbated or made my incontinence persist. So thank you for your clear, succinct expertise and communication!

How to contract your deep abdominal muscle: The Transversus Abdominis

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