Transversus abdominus

We call the primary core muscle, Transversus Abdominus - the 'corset of the spine'. This muscle is a postural muscle that should activate easily during pilates and exercises that load the core stability. The 'Trans Abs' is a deep core muscle that wraps around the spine, across the lower abdominal and attaches to ribs and spine to help stabilise the lumbar spine and raise intra-abdominal pressure supporting the abdominal contents.

You may here us in Pilates classes prompting, 'draw your tummy to spine' or 'draw down your belly button'. This is how to engage your core muscle 'trans abs'....

If in doubt - breathe out....

We exhale in order to set the core, as we want to draw down softly and not over tension the abdominals. If you are holding your breath or gasping during Pilates the chances are that you are elevating the abdominals and becoming tense, know as 'splinting' the abdominal wall. During splinting the abdominal wall if will become hard but 'dome' instead of flattening and lowering on exhale. This is a very common mistake and we aim to pick up on this during Rebalance Pilates so that you are strengthening and building the core correctly.

Recover and Resume:

Watch out for tiring core muscle during class. If you are a beginner to Pilates you may find that the core becomes fatigued or tired during Pilates class exercises. It's important to rest and recover during the sessions as you need to. Once you have lost the correct contraction of the muscle, you will begin to splint and dome the muscles and they are no longer being strengthened correctly. At this point it's advised to take a break and recover via some stretches or an easier move until you can engage on belly draw down again.

Setting your core:

  1. Find the Muscle: Lie on your back with knees bent and feet flat on the floor. Place your fingertips inside your prominent hip bones (iliac crest) and move them slightly inward and downward.
  2. Activate: Gently draw your belly button inward toward your spine or the floor, as if trying to zip up tight jeans. You should feel a slow, subtle tension tighten under your fingers.
  3. Breathe: Hold the contraction for 10 seconds while breathing normally. Aim for 10 repetitions.