How to Stabilize Your Core: The Transverse Abdominis
When you think of the core, what muscles do you think of? Most people will say the abs and maybe the obliques or the lats; however, there are so many deeper muscles that contribute to the stability of your core, support your spine, and assist in breathing! This month on the blog, we will be discussing strengthening all aspects of the core. In addition, we will focus on 1 muscle that is so often overlooked but does so much….the transverse abdominis (TA).
What muscles make up the core?
Muscles near the surface
Rectus Abdominis (Abs)
External Obliques
Latissimus Dorsi
Gluteus Maximus
Gluteus Medius
Other muscles that are deeper or you may not have heard of before:
Transverse Abdominis
Multifidi
Erector Spinae
Diaphragm
Pelvic Floor
The Transverse Abdominis (TA)
The transverse abdominis (TA) is a very large muscle that extends from the 7th through 12th ribs to the top of your hip bones (iliac crest) from top to bottom. It extends from the thoracolumbar fascia of your back to the linea alba in the middle of your abdomen! It lies below the rectus abdominis muscle (the abs in the front of your stomach) and the oblique muscles on your sides.
Functions of the TA
Stability: it is the anchor that holds the core together
Body’s natural corset - supporting your organs
Aids in breathing - increases intra-abdominal pressure to help with coughing or forceful breathing
Supports your ribs, spine, and pelvis during movement
Serves as an anchor for other muscles in your abdomen, like the obliques
What happens if my TA is weak?
If the transverse abdominis muscle is weak, it can pull on your lumbar spine, causing pain and more disfunction. It may force you to overuse your lumbar spine and lower back muscles when bending, squatting, running, or doing abdominal exercises! As a result, you might notice fatigue in your low back after standing or walking for some time. If the TA is weak, your internal organs are not adequately supported. You may notice them protruding out more so than they usually would, making it look like you have more of a belly. You might see that your TA is weak if you cannot get into a proper plank position. You would notice your back arching down toward the ground or your belly protruding somewhat below the navel.
How to find your TA
To find this muscle and see if you can contract it. Start by lying on your back with your knees bent and find your hip bones in your abdomen (where they stick out most). Next, move your fingers 1-2 inches toward your belly button and press down gently. When contracting your TA, you should feel the muscle firm up under your fingertips.
It can be tricky to contract the muscle if you haven’t done it before, but there are a few ways to think about it…
Think about sucking your stomach in like you are trying to button pants that are a little too tight
Think about drawing your belly button in toward your spine
Think about drawing those 2 hip bones toward each other
Find one of these methods that work for you to obtain that muscle contraction. Again, you should feel that muscle firm up under your fingers to know that you are doing it correctly! You should not really be moving your spine or your pelvis at all, just contracting the muscle!
See if you can hold that contraction for 10 seconds, making sure to continue breathing through the contraction. If that is somewhat difficult, start out doing that contraction 10 times each day, holding for 10 seconds each time.
Exercises to Strengthen your TA to prevent low back injury
After you have found your TA muscle and can maintain that contraction 10 times for a count of 10 seconds, you can start to challenge yourself a little bit more. The exercises I have highlighted below go in order of increasing difficulty. Make sure that if you try these, you start with the first and make sure you can maintain that contraction the entire time before moving on to one to the next one that is more challenging!
TA Contraction with a March
Lay on your back with your knees bent. Draw in creating that TA contraction. While maintaining that contraction, lift 1 knee up into a march, then the other knee.
Relax your core and hips completely. Contract the TA again and repeat. Complete 2 sets of 10 repetitions.
TA Contraction with a March and Kick Out
Lay on your back with your knees bent. Contract your TA, maintain that contraction, march 1 knee up like the previous exercise.
Then extend your leg out (like you are hovering your heel 1 inch above the floor). Then march that knee back in and repeat on the other side. Relax your core and hips entirely and repeat. Complete 2 sets of 10 repetitions
TA Contraction in TABLETOP Position
Lay on your back and bring your legs up to the tabletop position, hips and knees bent to 90 degrees. Engage your core to keep your back flat on the floor.
Drop 1 foot down toward the floor, bring it back up and repeat on the other leg. Complete 2 sets of 10 repetitions
Dead Bug Exercise
Start in the tabletop position with your arms straight up in front of you. Engage your TA to keep your back flat on the floor.
Drop 1 foot to the floor while simultaneously dropping the opposite arm straight back. Repeat on the other side. Complete 2 sets of 10 repetitions
Leg Lowering - assisted (In a Doorway)
Start lying in front of a doorway with 1 leg propped up on the door. (You should have a straight leg). Bring your opposite leg up to meet it, engage your TA to keep your back flat on the floor.
Drop your opposite leg down through the doorway, as low as you can that your back stays flat. Repeat 10 times and then switch legs. You can put a pillow or stool down to tap your foot on if you need to. Complete 2 sets of 10 repetitions on each leg. **This is also a great dynamic hamstring stretch**
Leg Lowering
Start lying on your back with your legs extended straight up toward the ceiling. Engage your TA to keep your back flat on the floor.
Drop 1 leg down (only as far as you can keep your back flat and TA engaged). Complete 2 sets of 10 repetitions on each leg.
Forearm Plank
Begin lying on your stomach, propped up on your elbows. Engage your TA again and lift your hips up into the air to keep your spine in a line. Ensure that your elbows are directly under your shoulders and your back is flat. Hold for 10 seconds, repeat 10 times. Over time you can increase your hold, ensuring that you keep breathing throughout the movement.
Half Plank
If you cannot maintain that TA contraction or find your back arching, drop down onto your knees. It is still important to make sure you keep your spine in line; being on your knees may push your hips up toward the ceiling.
Side Plank
Begin lying on your side with your feet stacked and prop up onto your elbow. Engage your TA and lift your hips off the floor so that your spine is in a straight line. Your hips and shoulders should be facing forward. Make sure you are not rotating backward; if anything, try to tip your hips very slightly forward. Hold for 10 seconds, repeat 10 times. Over time you can increase your hold, ensuring that you keep breathing throughout the movement.
Half Side Plank
If you cannot keep your spine in line, you can drop down to 1 or both knees to maintain proper form.
These are just a few (of many) exercises that can strengthen the transverse abdominis muscle and engage the deeper core muscles. As we discussed at the beginning, you cannot forget about the muscles in your back and especially your hips! In a previous blog post, we went through many exercises to improve hip mobility and strength: Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain — Movement Matters Physical Therapy (movementmatters-pt.com). There are also so so many great exercises for your core that incorporate muscles of the low back, we will touch on these in a later post!!
Please feel free to contact me directly if you have any questions via email: Cari@movementmatters-pt.com or by phone (704)247-1676. I also have more information on my website at: https://movementmatters-pt.com
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Disclaimer
This blog is provided for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
