Do you want washboard abs? Or maybe you want to get rid of your mommy pooch; stand up straighter; or have less low back pain? If you’ve been following along you should know that having a strong and stable core is crucial. But doing 1 million crunches or oblique twists is not going to get you that desirable mid-section. Did you know our core muscles are in layers? And in the deepest layer near the spine lies arguably the most important, yet often neglected core muscle, the transverse abdomonis. So why is the transverse abdmoinis so important for a better body and tighter tummy?
What is the transverse abdominis?
When we think of our abdominals most people immediately think of the 6 pack abs. The “6 pack” is your rectus abdominis and lies most superficially (on top). The rectus abdominis muscle’s main purpose is to flex your spine. Below the rectus are the obliques which are on the sides of your spine and help flex, rotate, and side bend your body. Finally, lying closest to the spine is the transverse abdominis, or the TA. This muscle wraps around the front of your body and the muscle fibers run perpendicular to the spine. The TA can be thought of as the “corset” or “Spanx” muscle of the body because it works to keep everything stable and drawn inwards.
So what does the TA actually do?
Remember in the 19th century when women wore corsets? Well the transverse abdominis muscle is like a corset that wraps around your waist and pulls everything in when it is appropriately contracted. The transverse abdominis is the only muscle that can actually pull your stomach in. The rectus abdmominis (or your 6 pack abs) can not even do this. The primary job of the TA is to stabilize the spine and pelvis during all movements. This muscle needs to be on and contracted with activity 24/7. Your TA muscle typically should be activated first before even taking a step, picking up your kid, laughing, reaching overhead, coughing, sneezing, squatting, and standing up.
Why the TA is so important for a better body
As previously mentioned the transverse abdominis has been thought of as the most important muscle for a strong and stable core. Being able to activate and contract your TA muscle will help your posture; aid in safe exercise; help you avoid injury; decrease back pain; and improve your physical appearance. Unfortunately, because of inactivity, weight gain (during pregnancy or otherwise), or other factors, many people have a weak transverse abdominis and/or difficulty appropriately contracting this muscle. Luckily there are some easy exercises or tips you can try to work on appropriately activating your TA muscle.
Easy ways to practice appropriately activating your transverse abdominis:
When your transverse abdominis is activated you should be able to breath, talk, etc. It does NOT mean sucking in your stomach or pushing your tummy out. If you are laying down try placing your hands on your stomach just above below your belly button. When the TA muscle is activated it should feel “tight”. Try out these tricks below to activate and strengthen your TA.
Non activated TA vs. activated TA muscle
Draw in belly button:
Lay on the floor with your knees bent. Think about drawing your navel in and down towards your spine. This does NOT mean sucking your stomach in. Press your low back down into the floor while drawing your belly button in. Try and hold for 10 breaths.
Tightening a belt:
Lay down with your knees bent and imagine a belt around your waist. Imagine you are gradually tightening the belt one notch at a time.
Prepare for punch:
I use this one a lot in the clinic, especially with kids. Imagine someone is going to punch you in the stomach. The sensation of preparing for the blow and bracing your stomach is often a contraction of your TA muscle.
Saying “shhhh”:
Loudly make the “shhhh” noise for as long as you can until you need to take a breath. You should feel your TA contract towards the end of your breath.
Humming:
Try loudly humming your favorite song. Similar to the “Shhh” method, perform the hum until you need a breath. Don’t worry, when you become familiar with the sensation of contracting your TA you can hum quietly.
“HUT!”:
Loudly say the word “hut”. This is often used for newly postpartum moms as a way to begin to activate to TA muscle. Hey, it is football season after all. Hut, hut, hike!
What’s next for core?
The transverse abdominis muscle is the MVP of the core muscles. These little muscle fibers need to be activated during every single little activity you do throughout the day. Even activities such as breathing and using the bathroom are impacted by the quality of your TA muscles. More on that next week. But if you want to decrease back pain, tighten up your tummy, or improve your posture appropriately activating your transverse abdominis is where you should start. Check out this nice ab bracing exercise progression once you have the TA activation down pat. Check back later this week for common signs and symptoms indicating you have a crappy core.
Happy stabilizing.
–Monica