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(HealthNewsDigest.com) – Are you aware that you are endowed with a muscle that serves as a natural slenderizer? The deepest abdominal, the transversus abdominis (TVA), is a flat, horizontal band of muscle that encircles the midsection from front to back. Strengthening it narrows the waist, flattens the belly and supports the lower back, just like a corset!
The TVA plays a significant role in core strength. It functions to stabilize the pelvis and maintain the small curve in the lower back, which affects your posture and alignment in all positions against gravity, whether you are stationary or moving. A few simple exercises can help you develop body awareness of this muscle.
1) Belly breathing is key here, because the TVA functions (along with the obliques) to compress the abdomen when you exhale. Practice a belly breath: Inhale, fill the belly with air, then exhale forcefully by pulling the abdominals tight (think “belly button to spine”) and push the air out. Place your hands on your belly to feel the action of the abdominals as they expand and contract.
2) Next, find neutral spine alignment, the place where your spine rests while preserving all its natural curves. You should have a slight curve in the lower back, with just enough space to slip your hand in if you are standing straight with your back against a wall. The correct alignment of the lower back, neither flattened nor arched, will allow you to recruit your core muscles most effectively.
3) The pelvic tilt can be used as a technique to learn how to actively stabilize the pelvis in neutral spine alignment. Do a pelvic tilt combining a belly breath with a slight rotation of the pelvis: Inhale, expand the belly as you take in the air; exhale, compress the abdomen, and press the lower back to the floor. Now, keep your abdominals tight and release the pelvic tilt halfway. Relax the lower back, allowing the slight natural curve. The abdominals should remain taut or stiff to the touch.
Get in touch with your TVA by practicing these simple techniques. It’s a key muscle for both form and function – improving your appearance and your core stability. When toned, it compresses the abdomen and trims the line of the torso. Additionally, in fitness training, sports activities and everyday life, a stable core provides stability for the trunk, which increases the control of the movement you are performing.
For expert guidance on abs workouts, including step-by-step color photos depicting the exercises and a live-action DVD, please check out the book 15-Minute Abs Workout by Joan Pagano at Joan Pagano Fitness
(c) Copyright – Joan L. Pagano. All Rights Reserved Worldwide.
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