What's the first thing that comes to mind when you hear someone mention the "core"? If you are like the majority then you automatically think, ABS!! This isn't wrong, persay, but it SURE is a limited perspective of the core. As we've mentioned around here before, the core is comprised of not only the abdominal muscles, but the glutes, quads, hamstrings, and lower back...with each part being a super iomportant piece of the whole.
Today we ARE going to chat about the abdominal muscles...but most likely NOT in the way that you think. Like I said before, if you're thinking "ABS!" you're part of the way there... but you're mostly thinking 6-pack, right? This refers to the abdominal muscle called the rectus abdominus. Although important, it's probably the most OVERLY targeted piece of the entire group of core muscles.
I would argue that THE most important abdominal muscle is one you probably never even give a thought to... the Transverse Abdominis. It acts as a sort of belt for the entire lower portion of the abdomen, spanning across the front of your body from one side to the other. It helps compress everything in your midsection instead of letting it hang over your belt for the world to see :) It also helps protect your spine, preventing & helping alleviate lower back pain (who hasn't experienced that?!). So..let's talk about EXERCISING the transverse. First we'll hit the "why?" and then the "How?"...
WHY should I strengthen my Transverse Abdominis?
-It helps protect your lower spine from injury
-It can help alleviate lower back pain as its strength increases.
-The stronger your transverse, the slimmer your midsection appears, because this muscle compresses the midsection.
-When activated it helps your body shift into proper musculoskeletal alignment which a)-lowers your risk of injury and b)-creates a longer leaner appearance!
-It increases full-body stability, making both athletic tasks AND everyday tasks easier!
-It increases full-body strength (through heightened sense of stability/alignment).
HOW can I strengthen my Transverse Abdominis?
-Spend any idle time in your day (watching TV, reading, driving, working at a desk, etc...) alternating between activating and resting the Transverse. Sounds easy... right? Follow these steps to properly activate the transverse and see how long you can hold it (without holding your breath!). It might be harder than you think :) *Take a full deep breath in, filling your lungs completely. Notice how tall you are. Without losing ANY heighth, exhale completely, forcing air out of your lungs until there is literally nothing left. As you fight to maintain your heighth, you should feel your abdominal muscles pull in tightly, as if you are bracing to be punchd in the stomach. Your Transverse Abdominis is now activated and pulled in. This is the position you should work to hold. Not so easy huh?... Don't worry. We'll start slow.
-I say start with 3 breaths at a time. GO through the above steps to activate the Transverse and hold this position through 3 slow & controlled breaths. Then let your body relax for a few seconds before trying again. Treat this like you would any other exercise, completeing 2-3 sets of 10-20 reps. If you're consistent, you WILL notice that it becomes easier, and THEN you'll notice your posture improving, which means your alignment is improving, which means your body will function more efficiently and effectively with less chance of injurty/pain! COOL right?
-Another little tip before I leave you for today: When completing any type of exercise, your Transverse Abdominis should be activated. ESPECIALLY when lifting weights. Before you even pick a weight up, go through the above mentioned breathing technique to get into proper Transverse form and work to hold this position throughout your exercise. You're killing 2 birds with one stone here! Who doesn't love effeciency? :)
Tune in later this week for more advanced moves to target your Transverse Abdominis.
Yours in Health, Love & Fitness!!
<3 RoxyB
