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Truly Huge Fitness Tips
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Fitness Tips For 12/24/2008
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Transverse Abdominus Exercise
Most athletes and fitness professionals know how to train
their rectus abdominus. A well-defined "six-pack" has
become the benchmark for maximum physical appearance. Not
many, have heard of a much more important muscle that lies
beneath the rectus abdominus called the transverse
abdominus. It is the transverse abdominus, which when
activated, helps stabilize and support the spine. This
is accomplished by performing a drawing-in maneuver, which
increases intra-abdominal pressure and in turn acts as a
natural w eight belt.
The chronic use of lifting belts has led to numerous spinal
and muscular injuries. With a lifting belt, the transverse
abdominus does not activate. Instead the rectus abdominus
pushes outward against the lifting belt, increasing
intra-abdominal pressure. Once the user takes off the
lifting belt, the body will still push outward looking for
the belt when there is none. When this happens, the lumbar
spine is not properly stabilized and the chance of injury
is drastically increased!
An excellent exercise to regain control and strengthen the
transverse abdominus is the 4-point drawing in maneuver.
Start the exercise by getting on all fours with your arms
straight, but not locked and your knees bent at a 90-degree
angle. Make sure your back is in a neutral position with a
natural arch. Begin the exercise by drawing in your belly
button toward your spine and hold this position for 10
seconds. Relax for 10 seconds and repeat. It is important
that you do not round your back when pulling upward with
your belly button. The progression of this exercise is to
start in a 4-point stance; standing at a 45-degree angle
is the second progression, followed by standing upright
against a wall. The exercise is the easiest in the 4-point
stance position, due to the w eight of your organs pushing
against your TVA. This exercise is also extremely
important for anyone that has had abdominal surgery.
