One of the most integral components of the Pilates method is core strength. So what better way to kick off the Pilates Focus blog than by talking about the muscles of the core? The key players are the transversus abdominis, pelvic floor, multifidus, and diaphragm. Focusing on the strength of these muscles is at the core (pun intended) of every Pilates practice and will provide you with improved posture, movement efficiency, and reduced low back pain. Not to mention a flat tummy!
Let’s start with the transversus abdominis, or TVA for short. This is the deepest of your abdominal muscles and literally wraps around your entire abdomen. Finding, engaging, and strengthening the TVA will instantly make your waist narrow!
Anatomy: The transversus abdominis muscle connects from your lowest 6 ribs to your pubic bone and fills the space between your ribs and pelvis. Technically speaking, it attaches to the inner cartilages of the bottom 6 ribs, lumbar vertebrae via the thoracolumbar fascia, internal lip of the iliac crest, inguinal ligament, linea alba (via broad aponeurosis), pubic crest, and pubic pectin.
You can feel this muscle for yourself by wrapping your hands around your waist and coughing. The muscle you feel engage is your TVA!
The muscle fibers of the transversus abdominis run horizontally from front to back. Because of their circular orientation, contraction of the muscle fibers reduces the diameter of the abdomen.
Actions: The primary role of the TVA is stabilizing the spine.
The TVA flattens the abdominal wall and supports the internal organs by compressing them.
The transversus abdominis, through its compression of the abdomen, also plays a role in expiration (exhaling). The fibers of the TVA connected to the ribs actually interdigitate with those of the diaphragm.
What the transversus abdominis can do for you: Engaging your TVA allows your other abdominal muscles to focus on their primary purposes (flexion, side-bending, rotation) instead of trying to support the spine. This makes them much more efficient muscles!
A strong transversus abdominis places and maintains your spine in the ideal position for stability while you use your limbs, allowing you to move freely without strain or injury.
Transversus abdominis strength can reduce low back pain by putting your pelvis and spine in their neutral positions and maintaining an ideal posture.
On the flip side, weakness of the TVA allows your pelvis to tilt forward, resulting in an exaggerated curve (hyperlordosis) of the lumbar spine and subsequent low back pain. Interestingly enough, a weak TVA can also let the pelvis tilt backward, reducing or eliminating the natural curve in the lumbar spine and wreaking havoc on your alignment.
The transversus abdominis and your Pilates workout
Exercises:
Pregnant Cat- On all fours, keeping the natural curves of the spine (neutral spine), allow your belly to release down towards the mat (don’t actually change yours posture, just release the abdominals). Now, pull your belly button towards your spine, again maintaining the same position of your spine.
The Hundred-A classical Pilates exercise! Work your transversus abdominis in this exercise by performing it with a neutral spine, i.e. maintaining the natural curves of your back. Do NOT press your lower back into the mat. Keep your TVA engaged throughout and feel how it keeps you strong and stable while you pump your arms and keep those legs up!
Plank- A standard exercise in many Pilates classes and a great position to feel your TVA working! Be sure to keep a neutral spine to strengthen your TVA in your ideal alignment.
Imagery: Using imagery is a great way to connect your mind and body and efficiently work your muscles. Keep these images in mind throughout your entire Pilates practice and you’ll be on your way to a superhero core!
To engage your TVA imagine the muscle as a corset that is pulled tighter when you exhale.
Imagine a sash tied around your waist tightening to engage the muscle.
I love thinking about pulling my belly button towards my spine and my spine towards my belly button simultaneously without actually changing my posture!
You are now officially armed with all of the knowledge you need to effectively strengthen your transversus abdominis. You will be standing tall with your flat tummy and stable spine before you know it!
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