What is the TA?
The TA (Transverse Abdominis) is one part of the bigger complex of the body. It’s something that, as a coach, I have made sure is a part of my initial sessions with new clients. I really want to address why it’s so important to make sure we are at least aware of the very basics of what the TA does, what functions it serves, and how to make sure they know whether or not it’s engaged during movement!
A quick note, when I mention the bigger complex of muscles, what I am talking about is the scapula (a.k.a shoulder blades), the glutes (a.k.a the butt) and your TA. I go over these when I first start working with someone because they are the foundation for practically all movements. When someone has the ability to feel these muscles working, it OFTEN leads to progress in athletic performance, overall fitness and aids in injury prevention. .
Ok, back on track
Where is the TA?
The transverse abdominis is the deepest layer of abdominal muscles and runs between the ribs and the pelvis, horizontally from front to back.
What does it do?
There’s no understating how important it is for someone to know what their TA is and what it does for them. When activated, the TA:
Creates a deep natural "corset" around the internal organs and lumbar spine.
Stabilize the entire low back, lumbar spine and core muscles
Allow the transfer of force up and down the body by bridging the gap between the hips and torso.
Helps maintain neutral hip position, avoiding lower cross syndrome. A study in the Journal of Spinal Disorders showed that weak TVA muscles may be to blame for lower back pain.
Where is the TA?
The transverse abdominis is the deepest layer of abdominal muscles and runs between the ribs and the pelvis, horizontally from front to back.
What does it do?
There’s no understating how important it is for someone to know what their TA is and what it does for them. When activated, the TA:
Creates a deep natural "corset" around the internal organs and lumbar spine.
Stabilize the entire low back, lumbar spine and core muscles
Allow the transfer of force up and down the body by bridging the gap between the hips and torso.
Helps maintain neutral hip position, avoiding lower cross syndrome. A study in the Journal of Spinal Disorders showed that weak TVA muscles may be to blame for lower back pain.
Coaching and Cueing
There are plenty of ways to teach where the TA is, what it does, and whether or not it’s being engaged properly. Here are few of the tips and tricks I use when I’m working with someone:
Engaging the TA/Bracing. To help develop your understanding of how it actually feels when your TA is engaged,start by laying down on your back, with your knees bent and feet flat on the floor. Take your thumbs and gently press into your sides, in between your ribs and hips, and cough. You should feel your thumbs being pushed out to the side. Once you locate it, then it’s time to practice holding it. Push those thumbs in again, act as though you are going to cough, then stop right before the air is about to come out of your mouth and hold.
As you get more comfortable with that “On and Off” of the TA, start practicing while you’re sitting, standing and walking. Eventually you should be able to engage with no hands or cough.
Here is a brief video walking you through engaging your TA - How to engage your TA
The TA during movements. Once you feel comfortable with being able to consistently turn your TA “on and off” then it's time to practice during exercise. I like to start with a bodyweight squat, where you can use your thumbs to keep checking in. A big “A-HA" moment often happens when I take people through a deadlift. Use only a barbell or some lighter dumbbells and move through the motion slowly, pausing occasionally to check if you can still feel it.
Extra Credit/You have a hard time once you start moving. If you are having a hard time feeling your TA engaged while moving you can also use a weight belt, if you have one. This can give you immediate tactile feedback. What you will feel is pressure completely surrounding the circumference of the belt.
A pro tip for belts, don’t tighten it to the point you cant breath. You should be able to slip 2 fingers snuggly in between you and the belt.
Train it
Realistically EVERYTHING you do in and out of the gym requires the TA to be active on varying levels. I find you might feel and move better with a couple extra exercises added into the warm up or after your training for a finisher…or both!
Give them all a try and if you find 1 or 2 that really work for you then add them into your rotation. If you’re using it as a warm up then stop once you feel a little bit of fatigue or burn. If you're doing them as a finisher then I would recommend doing 1-3 sets of a good burn!
