As we push past all these January winter storms and frigid temperatures, we all cling onto the hope that spring and summer are on the horizon. Warmer weather signals a time for less clothing, the beach and of course to show off our NEW TT's and BLA's (the Mommy Makeover)! And for some of us we are surprised and maybe even disappointed with the shape of our tummies after our surgery's! I'll try and explain why it's important to strengthen an important abdominal muscle known as the transverse abdominis and will give you some tips on how to get started on toning up your tummy. Now's the time!!!
What is the transverse abdominis?
The transverse abdominis, also known as the TVA muscle, is the deepest innermost layer of all abdominal muscles and is located underneath your rectus abdominis (the six-pack stomach muscle). The transverse abdominis muscle runs horizontally across the abdomen and is recruited almost anytime a limb moves.
So why care about the transverse abdominis?
Your TVA acts as a muscular girdle, it stabilizes your pelvis and provides support. It protects against repetitive physical stresses from various motions your body makes such as twisting, bending, running, squatting, etc. A strong TVA will help you transfer force more efficiently through the muscles, rather than through your back and joints, thus aiding in the prevention and reduction of aches and pains (and injuries) caused by related stresses. A developed transverse abdominis muscle helps protect your back and joints during movement, but a strong and well developed TVA also equates to a tighter, slimmer waist. Wahoo!
What causes a weak TVA and what are some problems associated with weakness in this muscle?
In many cases, inactivity and a sedentary lifestyle can cause weakness in the transverse abdominis. Surgical procedures that involve cutting of the abdominal wall can also create a dysfunctional TVA. Caesarian sections, hysterectomies, hernias and child-birth are just some of the procedures that can be responsible for this weakness. During such surgeries, the muscles, nerves and tissues are cut, causing a loss of neurological impulse. After these surgeries, your brain will try to recruit your stomach muscles to wake them up, but often, they do not answer. A lack of neural drive to the core muscles can create the belly to push outward, creating a “pooch belly.” This pooch belly will be more pronounced the weaker your TVA is and/or the heavier you are as an individual.
A weak TVA can further create poor body movement quality and instability, which oftentimes leads to early degeneration of bones and joints. Exercises geared towards strengthening the TVA muscle help to reconnect the nervous and muscular systems so that the stomach muscles can function properly again and rid you of a pooch belly.
Another cause of a weak transverse abdominis is improper training of the core. For the vast majority of us, abdominal training has involved flexion and extension (bending) movements that focus almost exclusively on the rectus abdominus (crunches). For many years, people have been taught to train the wrong muscle during abdominal exercises. By doing crunches and other bending exercises for your stomach muscles, you are essentially only shortening the rectus abdominis and in effect pushing out the abdomen, not pulling it in, which can cause problems if you are not also training your TVA!
So now you're thinking...how do you get a stronger transverse abdominis?
To build strength in your TVA muscle, you will need to know how to activate it through a series of “draw-in” abdominal maneuvers. “Drawing in your abdominal muscles” is a conscious process and takes a lot of practice, but once you get it, you will see great results.
For many people, learning to draw in the abdominals is a difficult process. Most people are used to working their core by developing the rectus abdominis muscles through conventional methods such as crunches, sit-ups, and other flexion/extension exercises which push out the abdominal wall. The concept of drawing in is the exact opposite of rectus abdominis training. It is the process where you pull IN your abdominal wall. My clients are familiar with this movement, which I call “tummy vacuums.” Truly, the best tummy vacuum exercises is just a good old fashioned weight training routine! Anytime you lift weights, your body instinctively activates the TVA muscles...especially lifting moderate to heavy weights and if you run or walk, you'll have to think about pulling in those TVA's! I squat 3x's or more a week...squatting not only burns huge amounts of fat but in order to stabilize the weight either front or back of my body...I MUST activate my TVA's at all times. if you can't squat? Then planks are a great core workout...I'm a Pilates Instructor as well, but I find that my clients really default to rectus abdominal work when doing pilates...so I have them lift weights instead...giving them far better results!
Your thoughts?
Remember, all of this is true as long as you eat a well balanced, nutritional diet geared towards your body-type, participate in movement activities 4-5 days per week, and consistently strength train your entire body, not just one part.
If you would like to share any thoughts about this topic, I'm open to your ideas. Sooo happy healing everyone...and good luck to those who are ready to begin a 2015 program to enhance their brand new tummies!
