Transverse Abs

[SRP]

Will somebody please explain these little buggers to me? Am I correct in understanding that they are responsible for holding the tummy in? Is a lack of them the reason why, when I do planks or pushups, my gut hangs down like a cow's udder while Cathe and friends look straight as a board? ... Even though I can do ab work until those cows come home?

 

[LauraMax]

The transvers abs are two muscles that run diagonally in a V shape behind your outer abs. I wouldn't go so far as saying they're solely responsible for holding in the tummy, but they are very important posture muscles & will help you suck in the gut, so to speak.

IMO no, they are not responsible for your gut hanging down while doing planks. I'd be surprised if that wasn't the case for most of us--personally I don't even look when I'm doing planks b/c I really really do not want to see all that loose skin hanging.

Getting older sucks. x(

 

[Miss Lee]

Shannon, here's a good article:

http://www.risingwomen.com/arccochran2.htm

Michele

 

[SRP]

Laura - I don't usually look either... but sometimes I can't help it. Ugh. It's not actually loose skin, and my abs feel tight. They jus don't look that way.

Michele - thanks for the article. Guess I'll go do some more planks. I hate those things. Not because of the core work - they kill my elbow.

 

[rjroubi]

Shannon,
Before I started doing Pilates I always had great "looking" abs and it was only because of my "superficial" Rectus Abdominis.....my Pilates instructor kindly put me in my place. I realized my core and stablizer muscles weren't really strong at all.....they only appeared that way. It really is important to train the transverse abdominis and obliques....it's really tough work and a heck of a lot harder than doing just doing regular ab work.

Robin

 

[SRP]

Hey Robin - what are the best exercises? I'm thinking planks and maybe those levitation holds of Cathe's. What else?

 

[kathryn]

I think of the TA as a corset holding your innards in!

They are activated when you cough (do a 'mute cough'to find them) and when you laugh in an exaggerated "HA HA" way. They are responsible for stabilizing rather than for movement, and are engaged (or should be) whenever you try to hold the torso stable against movement, working in conjunction with lower back muscles to support the spine (like when doing "dead bug" moves, or when doing kickboxing cross punches, or when doing floor-to-over=the=shoulder woodchop moves).

 

[rjroubi]

>Hey Robin - what are the best exercises? I'm thinking planks
>and maybe those levitation holds of Cathe's. What else?

Cathe's Coremax in general is a great pick because so many of the exercises work the TA. Pilates and TLT's "For Your Core" are also excellent choices. The main problem you'll find with working the TA is you really have to keep it "engaged" for the best results and so many people don't (which is why they don't get results). I admit, I often catch myself not keeping it activated ..which is why I tend to prefer Pilates DVDs that focus more on breathing and technique.

Kathryn's analogy is so perfect...you can feel it when you cough or laugh (it's engaged). Hilary Burnett, a Pilates instructor, often compares it to a girdle. I really think I like Kathryn's idea of the Corset better because it sounds so much sexier

Robin

 

[SRP]

Thanks, ladies - it sounds like a "concentration" thing. I have Cathe's Core Max - sometimes I feel it, sometimes i don't, which definitely suggests a focus issue.

 

[kathryn]

>Thanks, ladies - it sounds like a "concentration" thing. I
>have Cathe's Core Max - sometimes I feel it, sometimes i
>don't, which definitely suggests a focus issue.

Next time, before doing the move, try the 'silent cough" (or even a regular cough). I tried this when doing some stability ball ab work in TLT FYC that's supposed to hit the TA, but I couldn't feel it...until I tried the cough, then could feel it and activate it.

 

[Georgia]

May I ask, does Cathe's Core Max have pilates moves in it, or is it mostly traditional moves? I have MTV Pilates Mix and love it. I was also thinking about buying TLT Susan's Harris's Finding Your Core. I'm really getting into Core type workouts.

 

[SRP]

I am coughing now and trying some twists in my chair. I can feel it! Back to work....

 

[rjroubi]

>May I ask, does Cathe's Core Max have pilates moves in it, or
>is it mostly traditional moves? I have MTV Pilates Mix and
>love it. I was also thinking about buying TLT Susan's
>Harris's Finding Your Core. I'm really getting into Core type
>workouts.

In general, Coremax is "mostly" traditional moves. It is not a Pilates workout, but it does have a few Pilates type movements in it. Your TA will definitely be working during the exercises if you choose to engage it.

Robin

 

[Georgia]

Thanks Robin. I might purchase this in the future then, right now I'm having fun with pilates workouts for the abs. I have AB. hits and other Cathe's for the more tradtional abdminal work.