The early weeks of pregnancy are fragile—and confusing. Here, the answers to your questions.
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The action of the transverse is front to back. Imagine your transverse is a sideways elevator with six floors. Take a deep breath through your nose as you expand you belly and fill your lungs. Exhale through your mouth and empty your lungs as you bring your transverse muscle back toward your spine to the "sixth floor." Hold this position before you do any exercise moves and/or activities such as lifting.