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Sally's SalonReturn your ankle and then your knee. With all these exercises maintain the leg lift for 10 seconds, build to 3 sets of 10 repetitions before moving on. Incorporate TrA Activation into other Activities. The final step is to remember to use this muscle TrA during regular activities. Each time you get out of the chair, lift, bend or reach, the deep muscle system should be working with and for you. The goal is to help the brain remember to use the deep system dMF, TrA and your pelvic floor.