TrA Activation

TrA Activation


What’s a simple scientifically proven way to activate my TrA?



Of the 4 layers of abdominal muscles, the deepest and thinest is the TrA. This muscle connects to our low spine. When it contracts, it helps to increase intra-abdominal pressure & contributes to spinal stiffness both of which help to enhance core stability. So, this muscle is extremely important for not only posture in everyday life but also for proper and safe form when lifting weights. It essentially acts as a built-in weight lifting belt!


Since this muscle can’t be seen and it is very thin, it is difficult to activate & train. But there is a very simple cue that you can use to teach yourself to activate it. It’s called the Abdominal Drawing-In Maneuver (ADIM):

  1. Lie on your back with your knees bent
  2. Exhale out
  3. Draw your belly button up & in towards your spine
  4. Don’t move your back
  5. Breath normally
  6. Hold for 30 second

With the help of Real Time Ultrasound, this maneuver has been proven to work. Stay tuned for our series on how to progress this activation so we can effective use it while training!


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Featured Image By: Pinnacle Medical Wellness

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