Transverse Abdominal Muscle

 

You are sitting in your pilates or yoga class and sure enough the instructor tells you to lift and tighten your transverse abdominals. If you are like me, the first time I heard this I contracted everything I could think of in an attempt to "appear" to look like I knew what I was doing. Years ago abs were just abs ad sit-ups were what you did to create the six pack abs we were all trying (and still trying) to get.

Times have definitely changed and with the explosion of pilates and yoga along with research into sport specific training, we are now equipped with a vast array of knowledge to lend us a hand in better understanding how to functionally train our bodies and to aid in the understanding of the reasons behind these training methods.

 

 

Where is the Transverse Abdominal Muscle?

 

In simple terms, the transversus abdominis muscle, also known as transverse abdominal muscle, is the deepest of the abdominal muscle. It extends between the ribs and the hips. The transverse abdominal muscle wraps around the center of the trunk from front to back.

 

The lateral beginnings of the muscle (origin) run from the front of the inside part of the hip bone (anterior iliac crest and inguinal ligament) to the last rib of the rib cage. It also is connected to the diaphragm which helps with inhalation.

 

It ends (the muscle insertion) by joining with the large vertical abdominal muscle in the middle (the linea alba), where the fibers begin to curve downward and upward depending on what direction it has to go to meet the linea alba, and below the sternum it combines with next most superficial muscle (the internal oblique). This insertion runs down by the belly button where it passes over the thick abdomen muscle (the "6/8-pack") and all the ab muscle fibers join together.

 

 

 

 

What is it's purpose?

 

Quite simply the transverse is a type of corset for your entire abdomen. It provides stability to the trunk and the organs located there. It also provides stability to the trunk during lateral flexion (bending to the side). Along with the support it provides, it also assists in breathing by bringing the bottom of the ribcage closer to the spine, which forces air out of the lungs during exhalation.

 

These are all great functions but the one that I like is that your transverse abdominus is the muscle that, when toned, gives you a long, lean, flat look.

 

 

Engaging the transverse?

 

Step 1: Palpation of Transversus abdominus:

In order to know whether you are contracting the correct muscles it is necessary to be able to feel them working. Place your hands on the bony parts at the front of your hips. These are known as you anterior superior iliac spines. Move your hands in an inch towards your belly button and down and inch towards your toes. You should now be directly over the transversus abdominus muscle. As all the core muscles co-contract, when you feel your transversus contract the others will be contracting also. Keep your hand in this position and try each of the techniques below to find which one works for you.

 

How do I know if I'm engaging my core?

When you contract your core correctly you should feel a gentle tightening under fingers when they are in the above position. If you feel a 'bulge' you are contracting too much. The correct level of activity in core muscles should be 30% of their maximum so that they have enough energy to contract continuously. To contract the right amount, use the techniques below to maximally contract, then leave off the contraction by half and then by half again. This takes PRACTICE but is extremely important to get right in the early stages. Failure to contract properly will mean unwanted contraction of the larger muscles surrounding the core. These will take over movements and thus defeat the aim of the exercises.

All the following movements should be carried out whilst lying on a firm surface. Bend your knees and hips so that you are lying comfortably on your back with your knees up and feet shoulder width apart. Make sure your shoulders are relaxed and concentrate on breathing into the sides of your ribcage to take emphasis off the diaphram- try not to breath into your abdomen and not into your upper chest. Remember to breath normally throughout all the exercises- it is common for beginners to hold their breath as they focus on contracting the core.

 

Core Contraction Technique 1:

Whilst lying in the above position, imagine that a belt with10 notches is tied around your abdomen. Take a deep breath in and on exhalation visualize that the belt is being fastened up to the tenth notch. Using the above transversus palpation technique can you feal a tightening (not bulging) under your fingers? Now visualize leaving the belt off to the 3rd notch.

 

Core Contraction Technique 2:

In the same position as above take a deep breath in. On exhalation focus on taking you belly-button to the floor. Palpate for a contraction of the transversus. Now ease the contraction off to about 30% of its max.

The above techniques focus on contracting transversus abdominus however it is common to find these exercises difficult. The next technique is focused on contracting the pelvic floor as an alternative.

 

Core Contraction Technique 3:

In the same position as above take a deep breath. On exhaling focus on 'drawing up' from the pelvic floor. Imagine that you wish to stop yourself going to the toilet however make sure you do not over use the other abdominal muscles- this would result in a 'bulge' rather that a tightening under you fingers.

Choose one of these techniques and practice it until you can do it quite easily. It may take practicing each technique a few times before you decide which one works best for you.

 

Now What?

Now that you uderstand how to properly contract your transvers abdominals try taking this information into your next fitness class and see if you can feel the difference.