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Core and abs · Strengthening

Dynamic Transverse Core Stabilization

Dynamic transverse core stabilization, 3 sets, 10 repetitions, controlled movement

Illustration of the Dynamic Transverse Core Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your back with knees bent and feet flat on the ground. Gently contract your deep abdominal muscles by drawing in your stomach without arching your back, then perform a slow and controlled movement by slightly lifting the pelvis to engage the transverse abdominis. Return to the initial position while maintaining control of the movement.

Tips: Keep your breathing smooth and avoid straining the neck or back. Focus on deep abdominal contraction and maintain a stable posture.

Progression: Gradually increase the number of repetitions or the duration of contraction as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back with knees bent and feet flat on the ground
Clinical goal
Strengthen deep abdominal muscles to improve core stability
Also known as
transverse stabilization, dynamic abdominal plank, transverse abdominis exercise

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.