Our abdominal muscles, often referred to as our ‘core’ muscles, play a crucial role in supporting our body’s stability and functionality. Here’s a comprehensive list of these muscles, organized from the most superficial to the deepest layers:
The deepest layer, the transverse abdominis muscle, is particularly targeted by physiotherapists when patients present with low back pain. This muscle provides essential stability to the lower back and is integral to many of our daily movements.
In this series, we’ll guide you through an exercise progression aimed at deep core strengthening, explained by two physiotherapist at Joints On Point. We’ll begin by teaching you how to effectively isolate and engage your transverse abdominis, gradually advancing to more complex movements while maintaining optimal core activation.
It’s crucial to master each exercise level before progressing to the next. Focus on maintaining a strong contraction of the transverse abdominis throughout each movement. Proper cueing during exercises can significantly enhance your performance and the effectiveness of your workout sessions.
Level 1: TA contraction
Level 2: TA contraction with foot lift
Level 3: Deadbug (arms only)
Level 4: Deadbug (full)
Level 5: Deadbug (resisted)
For personalized guidance tailored to your specific needs and goals, we recommend consulting with a physiotherapist. They can provide expert cueing during exercises and adjust your routine accordingly. If you’re in the Calgary area, you can conveniently book a physiotherapy session through PhysioBooking. This platform will conveniently show you availabilities of various physiotherapist in your area and will allow you to easily book an appointment at your preference time.