This class builds upon our connection to the deep core (including the pelvic floor) and explores how the transverse abdominis (TrA) can support movement, stability, and pressure management throughout the trunk.
We begin in a supported supine position with straight leg raises and progressive TrA strengthening using resistance. We then bring this connection into hands-and-knees through dead bug variations, bird dogs, and exercises that challenge coordination between the arms, legs, breath, and core.
In half kneeling, we build TrA endurance while exploring anti-rotation stability and resisted trunk rotation - helping the body respond to movement and forces in multiple directions, similar to everyday life activities! We also connect the adductors, pelvic floor, and deep core through side-lying strengthening before finishing with a gentle prone release to create space and relief through the lumbar spine.
Throughout class, you are invited to notice how your center supports you - not through gripping constantly, but through adaptable strength, breath, and connection.
Optional props for this practice include: Light-to-medium long resistance band, Light-to-medium circular resistance band, and 1 - 8- or 10-pound weights. As always, props are optional. Please use what you have available and choose the variations that feel most supportive for your body today!
Disclaimer
This series is for general movement and educational purposes only and is not physical therapy, medical advice, diagnosis, individualized evaluation, or individualized treatment. The After-Movement Chat is intended for general education and reflection only, not individualized medical advice, diagnosis, evaluation, or treatment. Participants are encouraged to listen to their body and consult their healthcare provider or pelvic health physical therapist with individual concerns.
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