When you are working on rehabbing your abs (whether it was 5 babies ago or recently), it is important that you focus on strengthening the transverse abdominis and pelvic floor. About 85% of us don't know how to activate this important muscle.
The transverse abdominis or the TA, is the deep abdominal that runs under the rectus abdominis, commonly known as the six pack muscle. They are the most important of the muscle groups of the abdomen. The pelvic floor and TA keep your belly from dropping to your toes, they also help in pushing out a baby! The transverse abdominal muscle wraps around the torso from front to back and the muscle fibers of the TA run horizontally, similar to a corset.
So what are some easy ways to work the transverse abdominis and what benefits can you expect to get from this muscle? For starters, it can help to improve your posture, help to decrease lower back issues, as well as improve your physique.
In order to work the transverse abdominis muscle effectively, start by sitting in a tall posture, with your spine elongated as if you are measuring your height. Tighten your transverse abdominis by bringing your belly button in towards your spine. This is not the same as sucking in your gut, but rather a controlled muscle movement in which you bring your belly button inward. You will know that you are correctly doing this exercise if you are able to move your belly button inward without having to inhale.
There are a number of exercises you can do to strengthen the TA, thus flattening your belly, you will see all of these exercises in our workout programs. But because we spend so much time sitting, standing, walking, etc. it’s key that you train your TA to activate throughout the day.
We developed our Core Principles workout so you can start integrating these important muscles in all of your workouts. It's a lil' 101 info and a lot o' workout:)