Want to avoid being mistaken for Santa this Christmas? Try these abdominal exercises aimed at switching on your transverse abdominus – the muscle and part of your abs (yes they’re there, even if they’re hiding!) that support your back and hold your stomach tight!
The transverse abdominus (TrA) is located underneath your rectus abdominus – the one every one knows as the 6 pack muscle. While the rectus abdominus bends your body forwards such as in crunches, your TrA runs horizontally across the abdomen and works to stabilise your trunk – it is the muscle that people often refer to as your “core”. Training TrA, unlike many other muscles, does not cause it to grow “outward” or bulge – instead it results in tightening around your stomach. What a great muscle right?
So how do we train it?
One of the best exercises for TrA is actually simple activation! This can actually be harder than it sounds so if you find yourself struggling, come in and see our physios for some help.
Other than this, the notorious planks are great at strengthening this muscle. For a plank:
- Rest on your forearms with elbows bent to 90 degrees with the back straight, up on your toes, and hips in line (no bottoms in the air)
- Tighten the core and buttock muscles
- Hold!
If you are not used to doing planks and are doing it right, you may only be able to hold this for 10 seconds. Small time is absolutely fine, take a moment to rest and go again, perform 4-6 sets – quality over quantity. As your muscle gets stronger you will find you can hold the plank for longer periods.
If you still find you need help or want more advice come and see our physios; call: 02) 8317 7770
Source: https://bamboocorefitness.com/the-transverse-abdominis-the-spanx-of-your-abdominal-muscles/
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