![]() ![]() ![]() While there’s little research on this topic, many anecdotal reports - especially from the bodybuilding and physique industry - swear by the effectiveness of training the transversus abdominis. ![]() This muscle wraps around the abdomen similarly to a corset, creating a “cinching” effect. Known as the corset muscle, strengthening the transversus abdominis may make your waist appear smaller. Having a strong core, including the transversus abdominis, can help protect your back during heavy compound movements, such as a deadlift or squat ( 14).įurthermore, learning to brace your core during lifting movements (e.g., lifting a heavy box off of the floor) helps stabilize your spine and prevent it from moving in a way that can cause back injury ( 14). ![]() Always speak with your healthcare provider before starting a new exercise program. While promising, some researchers argue that while core strengthening may be beneficial for some people with lower back pain, it should not be used as a universal treatment, and higher quality research studies are still needed ( 12, 13).Īlso, core strengthening programs may not be appropriate for certain groups of people, such as people who are pregnant or have chronic back pain or a hernia. This has been observed in a number of studies involving exercise programs that strengthen the transversus abdominis and other core muscles ( 8, 9, 10, 11). In particular, learning how to properly activate the transverse abdominis results in a co-contraction with the multifidus muscle in your back during movement and may reduce back pain, as your spine is better supported ( 3, 5, 6, 7). Muscles that are involved in stabilizing the lower spine include the transversus abdominis, multifidus, muscles of the pelvic floor, rectus abdominis, and the internal and external obliques ( 3). Plus, it provides dynamic stabilization, meaning stabilization during movement, of the lumbar spine. Having a strong core makes performing daily activities and exercises safer and easier. It also has been shown to help decrease back pain, improve pelvic floor function, and help with posture.” May reduce lower back pain “It’s a main stabilizer of the core, so when the transversus abdominis is strong and working properly, it helps maintain proper spine support. Marcy Crouch, PT, DPT, WCS, a physical therapist specializing in pelvic floor dysfunction and founder of the DT method, says there are many benefits to strengthening the transversus abdominis. Strengthening your transversus abdominis provides many benefits. Trying to tighten up your midsection while fighting a sweet tooth? Replace high-calorie drinks with low-calorie BCAAs.What are the benefits of strengthening the transversus abdominis? An easy example to follow would be Monday, Wednesday, and Friday. Try incorporating the stomach vacuum into your training at least three times per week. As an added bonus, you can also use the stomach vacuum when doing your regular abdominal work by focusing on pulling in on the transverse abdominis. Now you will have no excuse to avoid abdominal training if you are stuck in traffic. Once mastered, the stomach vacuum can be performed in a standing, kneeling, seated, or in a prone position. One isometric contraction of "X" seconds is one repetition. Visualize trying to touch your navel to your backbone. Expand your chest, and bring your stomach in as much as possible, and hold. To execute the stomach vacuum, stand upright and place your hands on your hips, and completely exhale all the air out of your lungs. Stomach vacuums take practice, but they are extremely effective. Also, building this area of the abdominal muscle will help you gain more control over your core muscles and assist you better in explosive lifts. Many can knock 2-4 inches off their midsection in as little as 3 weeks with this technique. This is one of the best exercises you can perform to help shrink your waistline in a very short amount of time. A stronger transversus abdominis can create a stronger Valsalva maneuver (the powerful exhale necessary to contract a muscle during an intense workload). The stomach vacuum is an isometric contraction (tensing the muscle without moving it) of the transversus abdominis. Relax, we are not going to pump or vacuum your stomach. It's time for this training trend to make a comeback. It was widely used in the early days of bodybuilding with Arnold and Cory Everson and helped contribute to the slim, hard, and defined physiques of the late '70s and early '80s. But before we jump in over our heads, let's discuss the reason behind this specialized technique the stomach vacuum. ![]()
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