muscle

The abs you're forgetting in your workout - Transverse abdominis

Saturday, September 01, 2012 by: Dr. Daniel Zagst
Tags: fitness, abdominal muscles, transverse abdominis

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
BACK INTO THE CLOSET: Why U.S. reporters are not allowed to write about rainbow events in nations where being gay is still condemned
Depopulation test run? 75% of children who received vaccines in Mexican town now dead or hospitalized
INVESTIGATION: Three days before Dr. Bradstreet was found dead in a river, U.S. govt. agents raided his research facility to seize a breakthrough cancer treatment called GcMAF
A family destroyed: Six-month-old dies after clinic injects baby with 13 vaccines at once without mother's informed consent
Biologist explains how marijuana causes tumor cells to commit suicide
BOMBSHELL: China and America already at war: Tianjin explosion carried out by Pentagon space weapon in retaliation for Yuan currency devaluation... Military helicopters now patrolling Beijing
Companies begin planting microchips under employees' skin
BAM! Chipotle goes 100% non-GMO; flatly rejecting the biotech industry and its toxic food ingredients
ECONOMIC SLAVERY FOR ALL: While we were distracted with the Confederate flag flap, Congress quietly forfeited our entire economic future via fast-track trade authority
McDonald's in global profit free fall as people everywhere increasingly reject chemically-altered toxic fast food
March Against Monsanto explodes globally... World citizens stage massive protests across 38 countries, 428 cities... mainstream media pretends it never happened
SCOTUS same-sex marriage decision may have just legalized the concealed carry of loaded firearms across all 50 states, nullifying gun laws everywhere
Vicious attack on Dr. Oz actually waged by biotech mafia; plot to destroy Oz launched after episode on glyphosate toxicity went viral
Nearly every mass shooting in the last 20 years shares one surprising thing? and it's not guns
Holistic cancer treatment pioneer Dr. Nicholas Gonzalez dies suddenly; patients mourn the loss of a compassionate, innovative doctor who helped thousands heal from cancer
Inuit Elders tell NASA Earth Axis Shifted
Wild eyes and bowl cuts: Why do mass shooters always share the same hair styles and crazed zombie stares?
Genetically white woman now claims self-identify as black: If you can choose your gender, can you also choose your race? What about your species? Can a human claim to be a llama?
Delicious
(NaturalNews) In a society looking for a flat belly, people will crunch and sit-up thousands of times to get a washboard stomach. Unfortunately, many people will never get the results they are looking for by only working on the abs and obliques. The transverse abdominis (TrA) is the body's innermost abdominal muscle and too often neglected. Not only does this muscle contribute to a flat stomach, but is vital in preventing low back pain by stabilizing your spine and pelvis.

What core are you working on?

When a person thinks core, they usually think abs, obliques and maybe some back muscles. Core muscles are those that stabilize the spine and pelvis during exercise/activity. Our ancestors weren't sitting at a desk all day or laying on a couch, so they had a very functional and strong core, and much less back pain. Sit-ups, crunches and many other abdominal exercises focus primarily on the rectus abdominis muscles ("six-pack" muscles) and the internal/external obliques ("love handles"). Have you ever done a "core only" workout and found yourself with back pain afterwards? Perhaps you are forgetting to exercise ALL of your core.

Flat belly or fat belly?

The transverse abdominis is the deepest muscle in your stomach before you reach the organs. Its fibers run horizontally around your abdomen like a belt, hence the name "transversus abdominis". The primary function of this muscle is to compress the ribs and viscera, stabilizing the pelvis and spine. If this muscle is neglected during a core workout, it will be very difficult to achieve flat abs. Also known as the "corset muscle", the TrA prevents a protruding abdomen. Focusing some time on strengthening this muscle can give you the flat abs you've been struggling for.

TrA's role in low back pain

Low back pain typically arises after a person lifts an object with poor biomechanics, causing excessive stress on the intervertebral discs. This pressure causes the disc to buldge, prolapse or completely herniate if not corrected. In order to prevent such an occurrence, lifters and workers wear weight belts around their waists. These weight belts serve the same function as the transverse abdominal muscles do. Someone with a strong core (including the TrA) will not need to wear a lifting belt and will never incur a low back injury. A working transverse abdominis as part of a strong core can decrease the pressure on a disc by up to 40 percent. In a 2005 study, the activation of deep trunk muscles like the transverse abdominis significantly reduced low back pain and lowered the rate of re-occurrence.

How to strengthen TrA

Many core routines and ab exercises inherently activate and strengthen the transverse abdominals in a lesser fashion. Funny enough, isolating the transverse abdominis is remarkably easy and can be performed anywhere. Simply suck in your stomach like you are trying to touch your belly-button to your spine. If performed correctly, you should feel an unusual strain on a muscle around your midsection, the worse the strain, the more neglected the muscle. Start off at 5-10 seconds and relax. As the muscle gets stronger, suck in for 30 seconds to a minute at a time. These "vacuum exercises" are easy to do and good for your back and belly. Exercises like planks, side-planks, quadriped stabilization and dead bugs are excellent total core strengtheners that should be implemented in everyone's workout. Try it out, all you have to lose is a few inches around the mid-section!

Sources for this article include:

Hodges P.W., Richardson C.A., Contraction of the Abdominal Muscles Associated With Movement of the Lower Limb. Physical Therapy. Vol. 77 No. 2 February 1997.
http://transverseabdominis.com/
http://www.livestrong.com
http://oefentherapie.be/archief/TA.pdf

About the author:
Dr. Daniel Zagst is a chiropractic physician at Advanced Health & Chiropractic in Mooresville, NC. He has a BS in Professional Studies of Adjunctive Therapies, Doctorate of Chiropractic from NYCC, and an Advanced Certificate in Sport Science and Human Performance. Find out more at www.dzchiro.com

Follow real-time breaking news headlines on
Fitness at FETCH.news
Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support NaturalNews.com by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite NaturalNews.com with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

GET SHOW DETAILS
+ a FREE GIFT

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of NaturalNews.com, the internet's No. 1 natural health news site. (Source: Alexa.com)

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.