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Whatโ€™s Behind the 6 Pack? Working the Core from the Inside Out!




๐—ช๐—ต๐—ฎ๐˜โ€™๐˜€ ๐—•๐—ฒ๐—ต๐—ถ๐—ป๐—ฑ ๐˜๐—ต๐—ฒ ๐Ÿฒ ๐—ฝ๐—ฎ๐—ฐ๐—ธ? ๐—ช๐—ผ๐—ฟ๐—ธ๐—ถ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐—–๐—ผ๐—ฟ๐—ฒ ๐—ณ๐—ฟ๐—ผ๐—บ ๐˜๐—ต๐—ฒ ๐—œ๐—ป๐˜€๐—ถ๐—ฑ๐—ฒ ๐—ข๐˜‚๐˜. โฃ

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The transverse abdominis muscle is the deepest muscle in the abdomen. It won't give you a six pack but this unsung hero, acts as a natural lifting belt keeping our internal organs protected and giving support to your back and core. The transverse abdominis muscle is recruited every time we move our limbs. โฃ

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๐—ช๐—ต๐—ฒ๐—ฟ๐—ฒ ๐—ถ๐˜€ ๐˜๐—ต๐—ฒ ๐—ง๐—ฟ๐—ฎ๐—ป๐˜€๐˜ƒ๐—ฒ๐—ฟ๐˜€๐—ฒ ๐—”๐—ฏ๐—ฑ๐—ผ๐—บ๐—ถ๐—ป๐—ถ๐˜€?โฃ

The transverse abdominis is under the internal oblique muscle that stretches horizontally from your ribs to your pelvis.โฃ

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๐—™๐˜‚๐—ป๐—ฐ๐˜๐—ถ๐—ผ๐—ป ๐—ผ๐—ณ ๐˜๐—ต๐—ฒ ๐—ง๐—ฟ๐—ฎ๐—ป๐˜€๐˜ƒ๐—ฒ๐—ฟ๐˜€๐—ฒ ๐—”๐—ฏ๐—ฑ๐—ผ๐—บ๐—ถ๐—ป๐—ถ๐˜€?โฃ

The transverse abdominis provides stabilization to the spine and pelvis by maintaining abdominal wall tension, so that movement of the limbs and rotation of the body is possible. We twist and turn constantly throughout daily life and a strong transverse abdominis is key to moving with ease. This muscle also protects internal organs and holds them in placeโฃ

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๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐—”๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฎ๐˜๐—ฒ ๐˜๐—ต๐—ฒ ๐—ง๐—ฟ๐—ฎ๐—ป๐˜€๐˜ƒ๐—ฒ๐—ฟ๐˜€๐—ฒ ๐—”๐—ฏ๐—ฑ๐—ผ๐—บ๐—ถ๐—ป๐—ถ๐˜€ ๐— ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ?โฃ

Activate the transverse abdominis by bracing your core. To do this, take a deep breath then tighten your abdomen region like you are bracing for impact. You should be able to continue to breathe normally with your muscles contracted. Surge instructors coach bracing your core at the beginning and throughout every Surge class because bracing your core in this way activates your transverse abdominis allowing you to move and rotate with power while protecting your back and spine. โฃ

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๐—ช๐—ต๐—ฎ๐˜ ๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€ ๐—ช๐—ผ๐—ฟ๐—ธ ๐˜๐—ต๐—ฒ ๐—ง๐—ฟ๐—ฎ๐—ป๐˜€๐˜ƒ๐—ฒ๐—ฟ๐˜€๐—ฒ ๐—”๐—ฏ๐—ฑ๐—ผ๐—บ๐—ถ๐—ป๐—ถ๐˜€? ย โฃ

ยทย ย ย ย ย  Hoverโฃ

ยทย ย ย ย ย  Plank w/ shoulder tapโฃ

ยทย ย ย ย ย  Rotating Hoverโฃ

ยทย ย ย ย ย  Plank upsโฃ

ยทย ย ย ย ย  Bicycle crunchesโฃ

ยทย ย ย ย ย  Windshield wipersโฃ

ยทย ย ย ย ย  Leg Raisesโฃ

ยทย ย ย ย ย  Heel touchesโฃ

ยทย ย ย ย ย  Bird Dogโฃ

ยทย ย ย ย ย  And moreโ€ฆโฃ

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๐—•๐—ฒ๐—ป๐—ฒ๐—ณ๐—ถ๐˜๐˜€โฃ

Having strong internal core muscles can โฃ

ยทย ย ย ย ย  prevent injuriesโฃ

ยทย ย ย ย ย  make you look better โฃ

ยทย ย ย ย ย  perform betterโฃ

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