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Whether it be a few days before you slip into a form-fitting dress or while shopping for a new swimsuit, for better or worse, most everyone considers the state of their abdominals at one time or another. Some may seek a movie star “six-pack” that looks pretty, but if the right muscles aren’t worked, even “six pack” abs can fail to provide any strength for lifting groceries or small children. The best option is strong abdominals that are flat, toned and strong. If you work your abdominals every day doing crunches or attending Pilates, but aren’t achieving the results you desire, it’s time to reassess your abdominal routine. The answer to your problem may be as simple as refocusing your attention.
The abdominals are a group of muscles that form four layers. The layers, from most superficial to deepest (closest to the skin to closest to the organs) are the rectus abdominis, the external oblique, the internal oblique, and the transverse abdominis. The rectus abdominis receives the most attention because, when toned, it forms the famed “six-pack.” However, despite popular perception, a six-pack is not an indicator of abdominal strength, and it does not make your stomach flat. Upon closer inspection, you’ll find that most six-pack musculature protrudes out into what I like to call a protruding pack. If you want a flat pack—a toned and flat stomach—along with strong abdominals, focus must be directed to the transverse abdominis. The transverse abdominis, the deepest layer of the abdominal wall, literally wraps around the entire abdomen and, when engaged, compresses the abdomen, making the stomach flat. Learning how to properly engage your transverse abdominis allows for both abdominal strength and the flat, toned aesthetic you desire. The basic crunch seems, well, basic. In reality, a basic crunch is one of the hardest exercises to perform effectively. It is also an excellent marker of the abdominal muscles you most often engage. Take the basic crunch test to self-identify your movement trends. The Crunch Test 1. Perform a set of crunches. Start supine with your knees bent. Interlace fingers with the thumbs pointing down and place hands behind the head. This is start position. Inhale; prepare. Exhale; lift head and neck with gaze to the navel. Inhale; return to start position. Continue for 12 breath cycles. 2. Take note. When you crunch up, notice if the abdominals poke up toward the ceiling. After you finish the set, close your eyes and notice if you feel any pressure, discomfort or pain in your lower back. 3. Understand your trend. If your abdominals poke up toward the ceiling, or you feel pressure, discomfort, or pain in your lower back, then you are favoring the rectus abdominis to do all the work. Your transverse abdominis is essentially “on snooze.” If you want a flat stomach but your abs poke out when performing this basic crunch, you have trained the abs to poke out. All the crunches in the world will not give you the results you desire! The Transverse Technique teaches how to engage the transverse abdominis for strong abdominals and a flat and toned stomach. This technique literally trains your stomach to be flat. For optimal results, apply this technique not just to abdominal exercises, but to every exercise in your fitness routine. Focusing on transverse abdominal engagement in every exercise you do will improve your overall form and performance and keep you injury-free. 1. Start supine with knees bent and feet grounded. Place one hand on the belly and the other hand on the ribcage. 2. Inhale; expand the belly and ribs into the hands by filling up with air. The belly should rise toward the ceiling and the ribs should open to the front, back, east and west. Exhale; engage the abdominals by drawing the belly toward the back and up toward the ribs and contract the ribs by bringing them toward center. 3. Inhale; fill the belly and ribs. Exhale; engage the abdominals and contract the ribs. Repeat for 8 breath cycles. 4. This breathing technique – synchronized with the engagement of the transverse abdominis – can (and should) be employed when performing any strength, stretching or balance exercise. Really it should be used when doing everyday tasks as well like picking up a box or reaching for a can of soup atop a high shelf.
