Exhale as you move through the rep and inhale on the return. But, is it really that simple? Being mindful of your breathing while lifting is one thing, but actually engaging your deep core muscles is another. To truly support your body and add power to your lifts, you need to activate your transverse abdominis, says Dave Reavy, PT, DPT, of React Physical Therapy, who shared a breathing cue that can instantly boost your strength.
“Inhale through your nostrils and then as you explode with your lift, forcibly exhale through your mouth like you are blowing out candles,” he explains. “This the same reason why female tennis players make a loud grunting sound during their serve—they are engaging their transverse abdominis to stabilize, allowing for their movers to have more power.”
Engaging the transverse abdominis is key for lifting because it stabilizes the spine, supports the lower back, and increases intra-abdominal pressure—all of which protect against injury and improve performance. A strong, active transverse abdominis lets your core generate more power while reducing the risk of back pain during heavy lifts.
Related: What Really Happens to Your Heart Rate When You Exercise, According to Experts
How to Engage the Transverse Abdominis
To train this muscle, Aaron Horschig, DPT, of Squat University, recommends a simple drill. Lie down in a supine position and place a kettlebell on top of your belly button. Let the weight sink into your stomach and think about pushing the kettlebell away. The goal is to push it and keep it away for at least 10 seconds.
You can also try the sandwich drill. Clasp your hands around your sides and take a deep breath in a way that expands your stomach laterally into your hands. You should feel your stomach push your hands away. Imagine someone is about to punch you in the stomach and stiffen your core.
Next time you hit the gym, focus on engaging your transverse abdominis before your lifts. You might be surprised by how much stronger you feel under a barbell.
Related: Physical Therapist Reveals The Unique Core Exercise ‘Every Lifter Should Master’
