WEEK ONE!

The secret to never having a sore back again . . .

OK, that's quite a promise. But a set of muscles getting a lot of attention lately is the transverse abdominals or TVA's. TVA's are key to core strength and provide much of the support that holds us up while we walk or work out. It is an extremely important muscle when it comes to stability, functionality and, yes, even how you look.

In the exercise descriptions below, the TVA is the muscle referred to whenever you see the term “tighten your torso.” To activate your TVA, pretend you are about to cough. The tightening you feel in your torso is your TVA, which wraps around your midsection, much like a deep, internal girdle being activated. When it contracts, it pulls your belly button in toward your spine, tightening, but not sucking in your belly. You should be able to breathe, talk and move while your TVA is working. Practice activating it, as it will help improve your posture, balance and appearance. This action is the start or “bracing” position of nearly every movement and exercise.

TVA plays such a big role in 'back problems' because is a key stabilizer of the low-back. It is the deepest of the abdominal muscles and the only one that runs horizontal. It activates prior to the muscles of the hips and thorax. When contracted it flattens the abdominal wall and compresses the viscera. The TVA is required for all integrated movements. If the TVA is weak it will allow bulging of the anterior abdominal wall increasing lordosis in the low-back and will also create a lateral bulge in (forward bending) or extension (back bending).

Researchers used EMG activity to identify the contraction timing of the TVA, compared to other abdominal muscles, during movement of the upper limbs in response to visual stimuli. They found that, in subjects without lower back pain, the first active muscle was the transverse abdominis contracting prior to the upper limb. The model they developed "identified a consistent dysfunction of transverse abdominis in people with low-back pain.

Note, the research didn't show that people with low back pain had poorly developed TVA's - in fact, these muscles hadn't been activated or 'called into action'. Exercise causes these muscles to fire and become available.

THE WORKOUTS

Always do your ab/core workout after other resistance training or cardiovascular exercise. Because the core supports your entire body during all movement, fatiguing it before you lift can place you at risk for injury. Do make sure you’ve warmed up for five to 10 minutes before doing any of these exercises.

Butt-ups - This exercise not only works your abs, but utilizes the whole core.Starting position: Lie on a bench with legs straight up in the air and arms holding the back of the bench (or any stable object, such as a couch leg).The exercise: Slowly draw in your abdominals and raise your hips off the bench, exhaling. Visualize rotating your hips in toward your chest instead of simply pushing them straight up, and keep the soles of your feet pointing to the ceiling. Hold at the top, then slowly return to starting position, inhaling. Repeat.

TIP: Don’t raise your hips too high, which can put pressure on your neck. Concentrate and focus on slow, controlled motions.

Leg Crosses - This exercise is critical in re-estabilishing good communication between the brain and the key stabilizer muscles (TVA). Lie on your back and cross your left leg over right leg. Your left heel should be next to the right knee. Rotate right approx 30 degrees your left hip will come off the ground several inches. Push knee into the ball or wall 6 times for 6 seconds. Start lightly and increase pressure each time. If you feel cramping in the inner thigh you are pressing too hard. This exercise will activate the TVA and should be followed up by regular abdominal exercises.

Everyday - Once you get a feel for contracting your TVA's, you can carry out mini exercies all through the day. Short periods of contraction (15-30 seconds at a time) are great for building that brain/muscle connection. You can do these sitting, standing or walking.

By the way, according to the experts what's the best overall exercise for working all abdominal muscles? Why biking of course!