Corrective Exercise — How to do TA Hold for Core Stability


Mark Wahlen, Exercise Specialist

28 Sept 2019

What is a TA hold and how do you do it?


So what is a TA hold anyway? TA stands for transverse abdominis, a fancy name for a muscle that wraps around this inside of the core like a belt. The TA muscle helps with core stabilization through compression of the abdomen. Why do we want to work on keeping this muscle strong by doing TA holds (also called pelvic tilts)?

Many people have what is called “core dysfunction”, which is a disconnect between the core muscles and our mind, or the inability to properly call on that muscle when we need to perform a movement. A weakened or dysfunctional core can be do to a sedentary lifestyle, sitting for long hours, surgery or pregnancy which result in a lack of core function and stability.

Core stability is essential for protecting the spine and to move properly while lifting, bending and participating in athletic activities. So how do you do a TA hold?

1. Lay down on your back with your feet on the floor shoulder width apart and your knees bent.

2. Now, think about your belly button. Imagine pulling your belly button down towards the floor. You should feel the curve of your lower spine flatten out against the floor. The hips will tilt backward. This is how to engage and compress the abdomen.  

3. Hold the position for ten seconds. It is important to remember that the quality of the movement is more important than the quantity. In other words, it is better to do seven magnificent tilts with perfect form than twelve with poor form.

4. Don’t forget to breath! You may feel like you need to hold your breath, but breathing properly is important.

5. Relax and repeat 10 times.




Transverse Abdominis Muscle

“Movement compensations are a risk factor for muscle injury and pain due to overuse of accessory muscles being used improperly. “

Core Stability and  Functional Movement

Proper core function is important to maintain balance and stability.  This is important for all human movement, whether you are a cyclist, runner or just lifting groceries out of your car. Core stability can help to prevent soft tissue pain and injury.

Mark teaching how to do a TA Hold.

When the core isn’t “turned on” and firing when it should, other muscles will pick up the slack. This is called a movement compensation. Movement compensations are a risk factor for muscle injury and pain due to overuse of accessory muscles being used improperly. 

Functional Movement Screen

At the Anatomy of Wellness, we use the Functional Movement Screen to analyze movement patters and find compensations that could be limiting your athletic performance or causing unnecessary muscle pain.

The screen uses seven basic movements that will identify improper body mechanics you are using. Our approach uses a combination of corrective exercise along with stretch therapy and highly targeted clinical massage therapy to corrected these patterns.

The movement screens we use to identify core instability are the rotary stability test and the core stability push up test. We rate the quality of movement on a predetermined set of criteria and base your treatment plan on your individual results.


The results will show undeniably during the re-screening process. Muscles and joints will gain strength, mobility, stability and neuromuscular control, helping you live and train pain free.

Our signature CoreEx treatment package combines the effective, science based therapies mentioned above to get you long-term, meaningful results. The program is great for all age ranges, activity and fitness levels. It is an ideal way to fill the gap from post-rehab to regular activity levels.

Ready to take your training or physical therapy treatment plan to the next level? Schedule your 45 minute movement screen with us today.

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