When I try to lift my legs in the Bar Method's flat-back exercise, my abs pop out. How do I get them to pull in?

You’re probably having difficulty connecting to your deepest abdominal muscle — a common problem now that technology allows us to grow up free of rigorous daily physical demands.

This abdominal muscle is called the “transversus abdomininis,.” It’s the only ab muscle that attaches to your spine and therefore plays a key role in stabilizing the center of your body as your extremities move. The transversus abdominis — the “TA” — should be “on”, that is, contracted, whenever you’re standing or in motion.

The flat-back exercise strengthens your “TA” by moving your legs around while your torso braces itself against the wall. The “TA” doesn’t actually lift your legs. Your hip-flexors perform that task. But if your “TA” is either weak or not “turning on” properly when you move your legs, your body is missing out on a key component of control and power.

Finding your “TA” is frustrating for two reasons. First, this muscle doesn’t move any part of your body. It just pulls in and stabilizes your center. Second, the TA is a relatively thin muscle (unlike the glutes for example), and so its contractions are hard to feel unless they’re good and strong.

The good news is that your transversus abdominis is connected to your diaphragm. Therefore, you can jump-start your “TA” simply by breathing sharply enough to cause your belly to move inward.

So be patient and use the flat-back exercise to focus on breathing and pulling in! By taking this important step, you’ll be on the road to better functioning, flatter abs.

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