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Core and abs · Strengthening

Deep Transverse Abdominis Strengthening with Hip Circumduction

Deep transverse abdominis strengthening with hip circumduction, 3 sets, 10 repetitions per leg

Illustration of the Deep Transverse Abdominis Strengthening with Hip Circumduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: In a standing or lying position, maintain your spine in a neutral position and your pelvis stable. Activate your deep abdominal muscles (transverse) then slowly perform a circular movement of the hip (circumduction) without moving the pelvis or trunk. Control the movement carefully to avoid compensation.

Tips: Keep your abdomen engaged and your back flat throughout the exercise. Do not let your pelvis tilt or your back arch. Perform the movements slowly to feel the strengthening effect.

Progression: Gradually increase the number of repetitions or the speed of the movement as you master the technique.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing or lying with neutral spine and stable pelvis
Clinical goal
Strengthen the deep abdominal muscles to stabilize the trunk and pelvis
Also known as
deep abdominal strengthening with hip rotation, hip circumduction exercise, core stabilization with hip movement

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.