𝗪𝗵𝗮𝘁’𝘀 𝗕𝗲𝗵𝗶𝗻𝗱 𝘁𝗵𝗲 𝟲 𝗽𝗮𝗰𝗸? 𝗪𝗼𝗿𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝗖𝗼𝗿𝗲 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗜𝗻𝘀𝗶𝗱𝗲 𝗢𝘂𝘁.
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.
𝗪𝗵𝗲𝗿𝗲 𝗶𝘀 𝘁𝗵𝗲 𝗧𝗿𝗮𝗻𝘀𝘃𝗲𝗿𝘀𝗲 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗶𝘀?
The transverse abdominis is under the internal oblique muscle that stretches horizontally from your ribs to your pelvis.
𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗧𝗿𝗮𝗻𝘀𝘃𝗲𝗿𝘀𝗲 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗶𝘀?
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 place
𝗛𝗼𝘄 𝘁𝗼 𝗔𝗰𝘁𝗶𝘃𝗮𝘁𝗲 𝘁𝗵𝗲 𝗧𝗿𝗮𝗻𝘀𝘃𝗲𝗿𝘀𝗲 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗶𝘀 𝗠𝘂𝘀𝗰𝗹𝗲?
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.
𝗪𝗵𝗮𝘁 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗪𝗼𝗿𝗸 𝘁𝗵𝗲 𝗧𝗿𝗮𝗻𝘀𝘃𝗲𝗿𝘀𝗲 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗶𝘀?
· Plank w/ shoulder tap
· Rotating Hover
· Plank ups
· Bicycle crunches
· Windshield wipers
· Leg Raises
· Heel touches
· Bird Dog
· And more…
Having strong internal core muscles can
· prevent injuries
· make you look better
· perform better