Most people think that the rectus abdominis or "six-pack muscle" is the most important ab muscle. While the rectus abdominis is essential for controlling major spinal movements, the deeper transverse abdominis, or TVA for short, is just as important. The TVA acts like a corset and compresses your internal organs to create intra-abdominal pressure, or IAP for short. The IAP helps to support and stabilize your spine from within so that your vertebrae remain correctly aligned. In exercise, this is called bracing. Numerous exercises involve your TVA.
The Plank
The plank is a popular exercise in both yoga and Pilates. Often considered a rectus abdominis exercise, planks are also very effective for developing TVA. Kneel on all fours and place your elbows on the floor. Your palms should be flat on the floor with your fingers pointing directly forward. Walk your feet back so that your weight is supported on your elbows and toes only. Your heels, hips and shoulders should form a perfectly straight line. Squeeze your abdominals as if you were readying yourself for a "gut punch." Hold this position for 30 to 60 seconds, remembering to breathe normally. Do not let your hips drop or lift out of alignment. If a full plank is too challenging, bend your legs and rest your knees on the floor.
Stability Ball Mountain Climbers
This exercise can be thought of as a moving plank and is an advanced exercise that will develop your abs and TVA. Place your hands on a stability ball and, with your arms straight, walk your feet backward until you are in an inclined pushup position. Your feet should be together and your heels, hips and shoulders aligned. From this position, bend one leg and draw your knee in to touch the ball without dropping or twisting your hips. Return your foot to the floor and then perform another repetition with your opposite leg. Continue alternating legs for the duration of your set and make sure that you do not hold your breath at any point.
Waiter's Walk
The waiter's walk is an unusual but effective exercise for your TVA, obliques, spinal erectors and rectus abdominis muscles. Take a single dumbbell and raise it above your head. Contract your abdominal muscles and make sure your spine is perfectly upright and your hips and shoulders are level. When you are ready, proceed to walk around your training area for a predetermined time -- for example, 30 seconds -- or a predetermined distance, such as 30 yards. At the end of your set, swap hands and repeat. You can make this exercise more demanding by walking in circles or following a figure-eight pattern. Adjust the weight of the dumbbell to suit your current strength level.
Pallof Press
The Pallof press is an anti-rotation exercise that requires and develops TVA strength as well as targeting the obliques. Stand sideways onto a shoulder-high cable machine. Hold the handle in both hands with your arms bent and your hands held in front of your chest. With your feet shoulder-width apart and firmly planted on the floor for balance, extend your arms and push the handles away from you. At this point, when the lever is at its longest, you should brace your TVA and abdominals as hard as you can to avoid rotating your spine. Bend your arms and bring your hands back into your chest. Continue for the desired number of repetitions.
References
- "Functional Training for Sports"; Michael Boyle; 2003
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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