Learning to engage your TA during pregnancy allows for a quick recovery post baby!
Instagram : @deliciouslyfitnhealthy 191,000
How to:
1. Choose a position that works for you. Laying on your back, seated or standing. Try all three and see how you feel it the most!
2. Exhale then Inhale allowing your belly to fill with air without forcefully pushing it out.
3. As you are about to exhale, imagine lifting a straw up into your vagina and lift your pelvic floor up. It’s a very subtle feeling and takes time to feel. This happens milliseconds before you start exhaling to activate the transverse abs.
4. As you exhale make an SSSSS sound (Hiss) which keeps the air slow and controlled.
5. Imagine a zipper closing up your core so the air starts in the bottom of your core and works its wake to the top and out of your mouth. Your sides will naturally wrap in as well as you “zip up” your stomach.
6. Hold the contraction for a few seconds then slowly relax your core and inhale.
source
