The Secret Muscle That Changes Everything

Jun 30
2 min read

A gentle start to building core awareness in the saddle

Let me ask you something:

Have you ever tried to “engage your core” while riding… and ended up holding your breath, gripping your abs, or stiffening your entire seat?

If so, you’re not alone.

One of the most misunderstood ideas in the riding world is core strength.

We’re told to use it. Engage it. Activate it.

But rarely are we shown how to feel it in a way that truly supports both our body and our horse.

So let’s start fresh.

Today, I want to introduce you to the transverse abdominis — a deep, quiet, stabilizing muscle.

It’s not flashy like six-pack abs, and you won’t see it in a mirror…

but when it wakes up, everything about your ride begins to change.

What is the Transverse Abdominis?

This muscle—often called the TrA—is the deepest layer of your abdominal wall.

It wraps around your torso like a gentle corset, running horizontally from your lower ribs to your pelvis.

Its job?

To support your spine and pelvis from the inside out—not with tension, but with tone.

To respond to your breath, to your posture, and to your movement… without ever needing to “brace.”

When it activates with awareness, you feel:

More centered in the saddle
Less effort in your seat
And a greater sense of connection to your horse

Why Most Riders Struggle with This

Many riders are told to “use your core,” but that cue often leads to:

Tensing the belly
Holding the breath
Locking the lower back
Or trying to “sit up straight” from the shoulders

But real support doesn’t come from gripping—it comes from awareness.

When we overwork the outer muscles and ignore the deep stabilizers like the TrA, we lose access to our seat.

And when that happens, our horse has to compensate for us.

A Different Approach: Awareness Before Effort

You don’t need to “train” the TrA like a gym muscle.

You just need to wake it up, gently, through breath and attention.

Here’s one of my favorite off-the-horse practices.

It’s simple, effective, and only takes a few minutes.

Try This: The Scarf Hug

What you’ll need:

A scarf, yoga strap, or resistance band.

What to do:

Wrap it around your waist, just below the ribs and above the hips (around your belly button level).
Cross the ends in front of you and hold gently.
As you exhale, pull the ends slightly and imagine your belly narrowing inward—like you’re softly hugging your spine.
As you inhale, let the strap go loose and allow the breath to expand in all directions.

Repeat this for 5 or 6 gentle breaths.

This exercise helps you feel the TrA activating with your breath—not against it.

No forcing. No holding. Just awareness.

That’s what creates true support in the saddle.

Strength isn’t something you grip.

It’s something you build through softness, consistency, and feeling.

If you’ve been trying to ride with more “core,” but ending up with more tension than connection…You just haven’t discovered this quiet, powerful muscle yet.

Let it in.