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Core and abs · Strengthening

Transverse strengthening with thigh push

Transverse strengthening with thigh push, 3 sets, 10 repetitions, hold 5 seconds per repetition

Illustration of the Transverse strengthening with thigh push exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold for 5 seconds per repetition

Description: Lie on your back with knees bent and feet flat on the floor. Gently contract your deep abdominal muscles (transverse) by pushing your thighs toward the floor without moving the pelvis. Maintain the contraction for 5 seconds, then slowly release.

Tips: Breathe normally during the exercise and avoid arching the lower back. Focus on a deep, controlled contraction of the abdomen.

Progression: Gradually increase the duration of the contraction up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back with knees bent and feet on the ground
Clinical goal
Strengthen deep abdominal muscles to stabilize the trunk
Also known as
deep abdominal plank, transverse activation, thigh push abs

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.