Final answer:
To activate the transversus abdominis, focus on pulling the belly button towards the spine and perform isometric contractions like abdominal bracing. Exercises such as planks and pelvic tilts also help engage and strengthen this deep abdominal muscle.
Step-by-step explanation:
To activate the transversus abdominis, the deep layer of abdominal muscles that is arranged transversely around the abdomen, one should focus on deep core exercises. The transversus abdominis works as a belt that tightens around your spine and can be activated by pulling the belly button towards the spine. This muscle provides stability for the lower back and pelvis before movements of the limbs occur.
To effectively engage this muscle, begin by lying on your back with knees bent and feet flat on the floor. Take a deep breath and as you exhale, gently pull your belly button towards your spine without moving your back or pelvis. Hold this contraction for a few seconds and then release. This isometric contraction, known as ‘abdominal bracing’, is a foundational exercise to activate the transversus abdominis.
Another way to activate the transversus abdominis is by performing exercises such as planks or pelvic tilts. These movements require the deep abdominal muscle to stabilize the torso, which in turn strengthens and improves the activation of this muscle group.