The transversus abdominis muscle, so called from the direction of its fibers, is the most internal of the flat muscles of the abdomen, being placed immediately beneath the Obliques interns.
Origin:
- It’s originated from the last 5 or 6 ribs
- Lumbocostal ligament
- L1 – L5 costiform processes
- Iliac crest and in the Arch of Farlopio.
Insertion:
- It inserted into the midline, making an aponeurotic curve which is maximum at the level of the navel, covering the posterior face of the Rectus abdominis, leaving its first lower third free (Douglas Arch).
Action:
- Constrictor of the abdomen.
- Helps increase intra-abdominal pressure, contributing to defecation, urination, vomiting, childbirth, coughing, forced expiration.
What is and how to work the transversus muscle?
The transversus muscle is the great forgotten when working on the abdominal block.
A concentration and knowledge of our body is necessary for its correct activation.
It is difficult to activate it while executing other movements (hence the importance of concentration)
It has no dynamic function, so we have to learn to control and activate it voluntarily.
In order to understand the activation of this muscle, it is important to know where it is and its functions.
Because no matter how much we hear “navel inside and up” or “take the navel towards the spine”.
If we do not understand the reason for this, it will be very difficult to learn how to activate it correctly.
The transversus abdominis muscle is located in the anterior, lateral and posterior part of the abdomen, below the minor oblique.
It is the innermost face of the abdomen and extends from the spine to the mid line.
How do you activate this abdominis muscle?
- Supine on your back.
- Knees bent feet flat on the floor.
- Hip width apart.
- Place your index and middle finger inside the iliac crest.
- Move your fingers to cm toward the mid-line and down toward your foot.
- To activate your transversus abdominis muscle, draw your belly button into your spine or toward the floor.
- You should feel a slow tension under your fingers.
- When you can feel the contraction try to keep it for 12 seconds, breathing normally.
- Once you can do 12 repetition of 12 seconds while breathing progress to different movements always keeping the same transverse abdominal contraction.
For example: If your heels one at a time 12 times, slide your heels down one at a time ten times.
Lift your arms up alternatively ten times, or the few knees up I’ll turn it with ten times.
Complete three sets of ten repetitions
Functions of the transversus muscle
Among the functions of this muscle we find that it is an expiratory muscle, it participates in:
- Coughing
- Urination
- Defecation
- Contracts and tightens the abdominal wall
- Compresses the viscera.
If we think about all its functions , we should come to the conclusion of how important it is for our health.
Since its activation and toning supposes preventing and protecting the lumbar spine so prone and susceptible to pain in our day to day life.
We should bear in mind that keeping it in a suitable tone means maintaining a suitable posture so that we protect the lumbar spine, and maintaining correct intestinal function.
One of the best ways to learn to activate, control and strengthen the transverse in a controlled and safe way is with the Pilates method.
What are the best exercises to strengthen this muscle?
The Vacuum exercises
- Supine on your back.
- Your legs bent and your feet firmly anchored on the floor.
- Place your hands on your belly to feel the transversal that works.
- Inhale deeply, sinking your belly.
- Breathe very judiciously through the nose, Keeping this transverse contraction, with the navel inward.
- Hold this position for 12 to 17 sec and release by exhaling.
- Repeat the exercise 12 times, with keeping your back on the floor.
Single leg scissors
- supine on the ground
- Bring your hands towards your head.
- Flex your head and shoulders from the floor.
- Bring your legs upright with 90 degree angle.
- descend your right leg to 45 degrees, parallel to the left leg.
- Bend your torso towards the left leg.
- Descend your left leg to 45 degrees, parallel to the right.
- Repeat the movement.
Single leg plank
- Get into a raised plank position.
- Your shoulders over your arms.
- Ascend your left leg, with your foot in a toe position.
- While holding it in the air, do at least 9 pulses that will serve as your reps count.
- Then, bend your foot out of your body and do 10 more reps.
- Bring down your left leg and ascend your right to complete the exercise
Frog / circle combo
- Supine on your back.
- Flex your knees and bring them to your chest.
- Contract your head and chest so that your shoulders are off the ground.
- Put your both palms of your hands behind your ear.
- Bring your both ankles together and expansion your toes apart.
- Bring your both legs down to form a straight line with your body, without touching the floor.
- Leave one leg in this position while you elevate another leg as high as you can, with your toes pointing to the sky with a 90 degree angle.
Footwork
- Supine on your back.
- Fetch your knees together towards your chest.
- Elevate your head, chest and shoulders from the floor.
- Put your both palms behind your head.
- Shrink your palms and extend your legs at a 45-degree angle.
- Then bend your knees as you bring them to your chest and tighten your abs, to go to start position
