After years of hot Pilates and some attempts on the reformer, I thought I had pretty decent core strength. But after my beloved TikTok algorithm showed me a video by creator Ana Wolfermann, who spent $2,000 on physical therapy learning how to properly engage her core, I couldn’t help but wonder if I’d been engaging my core the wrong way for my entire life? With nearly 500,000 likes and many stitches from physical therapists and Pilates instructors, Wolfermann explained how her abs were actually doming (a.k.a bulging out) during workouts, rather than feeling flexed and tight. The more she talked, the more I could relate.

Thinking about it, my stomach does tend to dome during planks and while standing neutrally, despite having some upper ab definition. After speaking to experts on how to go about properly engaging my core, it seemed like I’d been targeting the wrong muscles all along. I had abandoned my transverse abdominis (TA or TVA).

Unlike the rectus abdominis (those six-pack abs we typically think of in the core), the TA muscles support the spine and the way we hold our bodies. The transverse abdominis wraps around your waist diagonally like a corset and “generates support and force from the core as a stabilizer,” explains Marcy Crouch, PT, DPT, CLT, WCS, a board-certified clinical specialist in women’s health physical therapy. A deep unsung hero and an anticipatory muscle, the TA helps us in our day to day, firing up when we reach to shake someone’s hand or to open the fridge.

That said, the TA is often overlooked and left unengaged during workouts, mostly because it’s not visible in the same way as our superficial six-pack abs. This can lead to doming, as well as back pain and pelvic issues because those abandoned muscles have not been strengthened in order to better stabilize your body properly.

In order to make up for this neglect, I spent a full week active making sure my TA was engaged during my core workouts and daily activities. Here’s how it changed my body.

Experts Featured in This Article:

Christine Lynders, PT, a Hawaii-based physical therapist.

Marcy Crouch, PT, DPT, CLT, WCS, a board-certified clinical specialist in women’s health physical therapy.

How to Properly Engage Your Transverse Abdominis

To ensure the superficial rectus abdominis isn’t doing all the work during core exercises, focus on drawing your abs in. “For transverse, I like to do an exhale almost like you’re fogging up a mirror and you’re drawing your abs in,” Lynders says. “You’re not sucking in or clenching your butt, but you’re drawing your abs closer to your belly button and picking up your pelvic floor at the same time.” The motion is similar to when I’ve heard to “tuck it” in a barre class or the cue “up and in” during a Pilates class.

How I Engaged My Transverse Abdominis (For Real)

Days 1-3

To get comfortable with engaging my TA, I started by adding stationary work to my nighttime routine. Every night before bed, I laid down with a neutral spine with my trunk on the ground and a slight gap between my back and the floor. Then, as recommended by Lynders and Crouch, I pulled the bottom of my stomach towards my belly button while making sure my pelvis was on the ground.

I did this in a stationary position, double checking if there was any doming in my stomach that would mean I was engaging my rectus abdominis instead. It did not feel natural or comfortable at first, so I continued to practice this simple engagement for a few minutes for the first three days to ensure I had the engagement down pat.

Days 4-6

Once I became comfortable with the feeling of my TA engaged (it felt like my breathing was slightly constricted and my deep abs were active), it was time to incorporate some core work. On days 4-6, I started slowly with slight movements while lying down with my TA engaged, including little marches with my feet, neutral spine crunches, and hip thrusts. Each time I would check in with myself to make sure I was drawing my abs in and breathing, taking note of where I felt differences compared to the ab work I’d been doing for my rectus abdominis. I did these at the end of my gym sessions as part of my core work for the day.

Day 7

Now, it was time for the big leagues. When I finally felt comfortable, I graduated to a plank with an active TA — and honestly, it was the longest minute of my life. My abs felt tighter and burned more while I pulled my stomach down to my belly button, so I figured I was finally doing something right.

At this point in my journey, I also tried to be more conscious of my TA outside of exercising. That meant intentionally engaging my TA before reaching for a door or brushing my teeth. I’m hoping that preparing this muscle will make it more anticipatory on its own over time and prevent any doming while standing.

My Final Thoughts on Engaging My TA

Seven days after embarking on my TA journey, I do feel more comfortable engaging my TA and stronger overall! I’m able to really notice when it’s active (and, more importantly, when it’s not). After a few more weeks of engagement, I think it will become more of muscle memory than something I need to think about every time. Lynders explains that it can take anyone from two to six weeks to really learn how to use their transverse abdominis. For now, before doing any exercise like neutral spine crunches, planks, hip thrusts, and even deadlifts, I’ll be taking a moment to check on my TA.

Courtney Campbell is a freelance writer and editor and a marathon runner. With a passion for service journalism, she loves covering food, fitness, lifestyle, and home content.