A close relative recently informed me she had bought a special garment to smooth and shape her midsection under a formal gown. This particular garment was popularized by Oprah a few years ago and is commonly called a Spanx--essentially the modern-day corset. I think it is wonderful fashion designers are sensitive enough to create undergarments that improve the aesthetics of one's physique. With all due respect, I for one could not live without the underwire. As a Pilates instructor however, I immediately consider the unique connections that constitute our own internal girdle of strength...the core. The core consists of the muscles that attach to the pelvis and spine. In technical terms the primary vicinity of the core is called the lumbo-pelvic-hip complex. When we train "the core" we are developing better postural control, increasing muscular balance, creating neuromuscular connections (mind-body), and building structural endurance, stability, and power.
So what does that mean to you? It does not mean endless repetitions of crunches and sit-ups...although they may be a part of your core training. In many cases lumbar regions are so weak that poorly performed crunches may increase risk for injury rather than provide positive results. In addition, crunches focus on the rectus abdominis muscle and do very little to create the flattened abdominals most people desire.
Core training is actually more about moving our bodies, through a series of core maneuvers, the way they were designed to function including rotation, extension, and flexion. With all these motions there needs to be an element of stability through the pelvis. One of the primary stabilizers of the low back is the transverse abdominis. It is the deepest of the abdominal muscles and the only one that runs horizontal. This muscle is designed to activate to support motions of the hip (kicking a soccer ball) or of the shoulder (reaching into a cabinet). A developed transverse abdominis muscle helps protect your back and joints during movment and also functions to flatten your tummy and support internal organs. Basically the TVA is required for all movements. If it is weak there will be increased bulging of the abdominals and increased lordosis of the low back.
Researchers used EMG activity to monitor the timing of the TVA and the multifidus (spinal stabilzer) in relation to upper extremity activity found that in subjects without low back pain, the first active muscle was the TVA. The study identifies a consistent dysfunction of TVA in people with low-back pain.
One technique for strengthening the TVA is a simple isometric contraction. If your grandma told you to "hold in your stomach" to create flat abdominals she was essentially correct. When you draw your abdominals "in and up" starting at the pelvic floor, you are using your TVA. The TVA pulls the more superficial layer in as well. Note the "drawing in" maneuver is not about forward flexing the spine but rather providing compression and length to the midsection. This exercise also works well performed in a 4-point kneeling position. I often call it a "tummy vacuum." On the inhale allow the stomach to rest, on the exhale lift the belly in toward your spine and hold it there for 6 seconds---breathe without letting the belly drop. Keep your back flat during this exercise so the spine stays stable and lengthened.
The "drawing-in maneuver" is such a basic motion that "hard-core" exercisers may deem it a waste of time. However, in the long run, the clients I have worked with---and even those with awesome "mirror muscles," benefit from re-establishing a connection to the TVA stabilizer. Women in particular, due to pregnancy, are prone to lose the neuro-muscular connection with these deep muscles. Engaging these inner most abdominal muscles during all activity (house cleaning, picking up a child, exercising, getting out of a chair) will help make the abdominals stronger and decrease the separation that often occurs in the outer-most abdominal muscles.
Pilates uses the body as its own form of resistance during core training. The movements are performed through a variety of planes and positions making it an ideal method to develop muscles from the inside-out. Learning to breathe correctly and perform movements in a precise, fluid fashion improves the outcomes and decreases risk for injury. I often hear people remark that once they lose weight they will start Pilates. In reality they should begin Pilates and core training ASAP. No matter your percentage of body fat, a well developed transverse abdominis will help flatten your tummy and you will look better in your clothes---not to mention other exercises will become more effective.
Would I buy a Spanx? You bet...but only if my internal Spanx degenerates. A quality Spanx can cost $60...but a strong TVA...PRICELESS!
So what does that mean to you? It does not mean endless repetitions of crunches and sit-ups...although they may be a part of your core training. In many cases lumbar regions are so weak that poorly performed crunches may increase risk for injury rather than provide positive results. In addition, crunches focus on the rectus abdominis muscle and do very little to create the flattened abdominals most people desire.
Core training is actually more about moving our bodies, through a series of core maneuvers, the way they were designed to function including rotation, extension, and flexion. With all these motions there needs to be an element of stability through the pelvis. One of the primary stabilizers of the low back is the transverse abdominis. It is the deepest of the abdominal muscles and the only one that runs horizontal. This muscle is designed to activate to support motions of the hip (kicking a soccer ball) or of the shoulder (reaching into a cabinet). A developed transverse abdominis muscle helps protect your back and joints during movment and also functions to flatten your tummy and support internal organs. Basically the TVA is required for all movements. If it is weak there will be increased bulging of the abdominals and increased lordosis of the low back.
Researchers used EMG activity to monitor the timing of the TVA and the multifidus (spinal stabilzer) in relation to upper extremity activity found that in subjects without low back pain, the first active muscle was the TVA. The study identifies a consistent dysfunction of TVA in people with low-back pain.
One technique for strengthening the TVA is a simple isometric contraction. If your grandma told you to "hold in your stomach" to create flat abdominals she was essentially correct. When you draw your abdominals "in and up" starting at the pelvic floor, you are using your TVA. The TVA pulls the more superficial layer in as well. Note the "drawing in" maneuver is not about forward flexing the spine but rather providing compression and length to the midsection. This exercise also works well performed in a 4-point kneeling position. I often call it a "tummy vacuum." On the inhale allow the stomach to rest, on the exhale lift the belly in toward your spine and hold it there for 6 seconds---breathe without letting the belly drop. Keep your back flat during this exercise so the spine stays stable and lengthened.
The "drawing-in maneuver" is such a basic motion that "hard-core" exercisers may deem it a waste of time. However, in the long run, the clients I have worked with---and even those with awesome "mirror muscles," benefit from re-establishing a connection to the TVA stabilizer. Women in particular, due to pregnancy, are prone to lose the neuro-muscular connection with these deep muscles. Engaging these inner most abdominal muscles during all activity (house cleaning, picking up a child, exercising, getting out of a chair) will help make the abdominals stronger and decrease the separation that often occurs in the outer-most abdominal muscles.
Pilates uses the body as its own form of resistance during core training. The movements are performed through a variety of planes and positions making it an ideal method to develop muscles from the inside-out. Learning to breathe correctly and perform movements in a precise, fluid fashion improves the outcomes and decreases risk for injury. I often hear people remark that once they lose weight they will start Pilates. In reality they should begin Pilates and core training ASAP. No matter your percentage of body fat, a well developed transverse abdominis will help flatten your tummy and you will look better in your clothes---not to mention other exercises will become more effective.
Would I buy a Spanx? You bet...but only if my internal Spanx degenerates. A quality Spanx can cost $60...but a strong TVA...PRICELESS!
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