Transverse Abdominis Strengthening With Symphysis Locking

Description

In a quadruped position, with a ball between your knees, ensure your elbows are aligned under your shoulders. Then perform a pelvic tilt while contracting your glutes and abs, which will result in a slight curve in your back. Maintain this position, lift your knees and the ball slightly off the ground, hold the contraction for a moment, then release.

Settings

Equipment

Medicine Ball

Positions

Plank

Muscle groups

Lumbar flexorsHip adductors