In just a few moments, I’m going to share with you 7 powerful deep core
exercises that’ll target the transverse abdominis (TVA) – one of your
deepest abdominal muscles.
I’ll also explain a bit how to
properly engage this muscle and signs and symptoms of a weak deep core
and inactive transverse abdominis. If you experience lower back pain,
there is a good chance this muscle is weak or is failing to engage on
time…
Activating and strengthening these deep core muscles (and the transverse abdominis in particular) will help you get immediate relief from lower back pain, as well as support and protect your spine from flare-ups. Make sure you perform these exercises on a weekly basis.
Before I demonstrate how to do these exercises, I want to take a minute to briefly explain the inner and outer core units, their function and why you need to avoid any type of core exercise that puts your spinal in a flexed position (such as crunches).
The Core Units
The core consists of an inner, and an outer unit. These units are always working together to enable us to accomplish simple daily tasks to more advanced athletic performance.
Engaging The Transverse Abdominis (Deep Core)
The inner core unit is what’s known as the deep core. The deep core muscles act as the spine’s safety belt. These muscles also work with the glutes and hip flexors to stabilize the pelvis. In simple terms, the deep core consists of the following muscles:
- Transverse abdominis: a deep abdominal muscle that works like a belt around your waist to protect your spine. Picking an item off the floor without properly activating this muscle will overload the lower back and pelvis which can lead to injury.
- Multifidus: Another important muscle stabilizer connected to the pelvis.
- Pelvic floor.
Typical abdominal exercises such as crunches won’t activate these deep core muscles. In addition, if these muscles are weak and inactive, they’ll contribute to more compensation during regular exercise.
The Outer Core Unit
The outer core consists of the prime mover muscles and these are the visible abs (rectus abdominis), the external obliques, the shoulder girdle.
When you’re engaging in exercises such as crunches, you’re only working the visible abs to achieve that “aesthetic look”. But our goal is to build a healthy balanced body… One that is composed of “intelligent” aesthetic muscles and a strong foundation .
There is nothing wrong with working your abs. Just make sure you’re also working on that inner foundation. I promise you’ll feel the difference also in your abs. When the inner core is strong, the outer core functions better also.
Signs and Symptoms of A Weak Transverse Abominis