042 - TRANSVERSUS ABDOMINIS ACTIVATION AND TIMING IMPROVES FOLLOWING CORE STABILITY TRAINING: A RANDOMIZED TRIAL
Fire the Core First: Why Timing the Transverse Abdominis Changes the Game
It’s not just what muscles you train—it’s when they turn on.
For decades, we've been told to “strengthen the core” to help with low back pain (LBP). But this study adds a critical layer: timing and activation of the transversus abdominis (TrA) might be just as important—if not more.
Using ultrasound imaging, researchers looked at both healthy and LBP individuals before and after a 4-week core stability protocol. What they found confirms what elite rehab specialists have suspected for years: You don’t just need core strength, you need it to fire at the right time.
KEY FINDINGS
TrA activation improved significantly in those who completed the program.
Timing of contraction improved by 0.27 seconds, that’s the difference between spinal protection and delayed stabilization.
Results were independent of pain status: both LBP and healthy groups showed measurable gains.
Strong effect sizes suggest these weren’t just statistical blips, they were clinically meaningful.
WHY IT MATTERS FOR YOU
Whether you’re dealing with chronic LBP or just looking to bulletproof your midline, this study confirms one thing: Core stability starts with sequencing, not just planks.
The TrA is your body’s internal weight belt. If it doesn’t engage before limb movement, you’re lifting, lunging, and running on an unstable foundation.
TACTICAL CONSIDERATIONS
Prioritize Neuromuscular Activation
Use drills like abdominal drawing-in maneuver (ADIM), side bridges, and quadruped variations that demand deep core recruitment—not just global trunk flexion.
Progress Patterns, Not Just Loads
This study scaled difficulty weekly—starting with static holds and adding limb movements. Train your system to fire under complexity, not just load.
Don’t Skip the Basics
If you’re still breezing through sit-ups but can’t stabilize under fatigue or impact, go back and earn your control first.
STAY THICK.
Selkow NM, Eck MR, Rivas S. TRANSVERSUS ABDOMINIS ACTIVATION AND TIMING IMPROVES FOLLOWING CORE STABILITY TRAINING: A RANDOMIZED TRIAL. Int J Sports Phys Ther. 2017;12(7):1048-1056. doi:10.26603/ijspt20171048