Which Pilates Exercise Will Engage The Transverse Abs?

The abdominal muscles comprise four layers, including the external obliques, rectus abdominis, internal obliques and the transverse abdominis (TA), which is the deepest layer. It functions as a girdle and a stabilizer, protecting the spine. Every Pilates exercise emphasizes TA engagement as a fundamental part of quality, controlled movement. Abdominal-specific exercises focus more intensely on TA engagement. Trainers often use the image of the belly as a deep bowl or of drawing the navel toward the spine to help their students recruit it properly.

Single-Leg Changes

Single-leg changes is a basic Pilates exercise that focuses on abdominals as stabilizing muscles instead of movers. Because of its emphasis on TA engagement, it helps develop abdominal and hip flexor control as well as pelvic-lumbar stabilization. It's a good exercise for those who are learning how to activate their TA, veteran instructor Rael Isacowitz writes in his book "Pilates." Lie on your back with a neutral spine, arms relaxed at your side and palms face-down, Isacowitz instructs. Bend your knees and position your feet so they're flat on the floor and hips-width apart. Inhale. Engage your abdominals by drawing your navel toward your spine. As you exhale, lift one leg from the hip joint, maintaining the right angle in your knee. Stop when your hip is at a right angle to your torso and your shin is parallel to the floor. Inhale and lower your leg without changing the bend in your knee. Gently touch the floor with your toes and repeat the exercise before switching legs.

Double-Leg Stretch

The double-leg stretch is an intermediate exercise that enhances trunk stabilization and strengthens abdominal muscles. It's a dynamic exercise that requires you to anchor your lower back to the mat and support the movement with your core, Sean P. Gallagher and Romana Kryzanowska explain in their book "The Pilates Method of Body Conditioning." Lie on your back with your legs in tabletop position, a 90-degree angle at your knees and hips. Create a deep bowl in your abdomen, drawing your navel toward your spine. Exhale and lift your head, neck, shoulders and chest off the mat, reaching your hands to your knees. Inhale. Simultaneously straighten your legs and move your arms overhead so that both sets of limbs are at a 45-degree angle to your trunk. Your feet should be just above eye level. Imprint your lower back into the mat for better abdominal recruitment. Exhale as you circle your arms out to the sides while drawing your knees back into tabletop position. Place your hands on your knees, inhale and repeat the exercise.

Rolling Like a Ball

Rolling like a ball is fundamental Pilates exercise that teaches students to deepen the abdominal recruitment. It also provides balance training that improves trunk stabilization, Isacowitz explains. Sit toward one end of the mat with your knees bent close to your chest and a hand holding the outside of each ankle. Round your spine into a "C" curve and lift your feet 1 to 2 inches off the mat so you're balanced on your sit bones. Draw in your abdominals and exhale. Inhale. Roll back onto your shoulders while maintaining a rounded spine and the same small amount of space between your knees and your chest. Pause the movement without actually stopping the energy of the motion. Deepen your abdominal recruitment as you exhale and roll forward into the starting position. Inhale as you find your balance on your sit bones. Exhale and repeat the sequence.