Exercises for the Core (Transverse Abdominis)

[@myaxox4737]

Does this make your abs tighter like for women does it make their waist smaller ?

[@bestphysioexercises]

Thanks for the comment Maya. These exercises will strengthen your abdominal muscles. However, there's no magic cure for "getting a 6-pack" or decreasing your waist size. It takes hard work and dedication to make those things happen. The right balance of exercise (strength and cardio), plus healthy food is really the only way to achieve those results. If you want to speak to one of our team members about your goals and how to achieve them, please reach out! westcoastsci.com

[@myaxox4737]

Westcoast SCI | Active Physiotherapy Thanks for responding and very true but I heard somewhere activating your transverse ab muscles a lot, tightens your whole ab groups together like a corset, because my torsos really short so it doesn’t curve that much, and I’ve been getting into fitness recently and eating really healthy, but I guess I’ll just have to keep going with it and stay motivated

[@gabrielwong106]

Mya Xox, you got it! Yes the entire “abs” group (transversus abdominus, rectus abdominis, obliques, and multifidus) act together to form a “brace” or corset around your torso to basically give you a solid foundation from which to move. Hence the name “the core”. It’s the core of where movement comes from. Check out the link to our blog post that we listed in the video description and there’s a whole article about it. Keep up your routine and it will over time slim down and give you the “look” you’re after!

[@myaxox4737]

Gabriel Wong Thankyou aha 😂 I actually feel smart for once lmao, and yes, I also thought that working the obliques causes your diaphragm to widen because it’s like the sides of your torso? But idk (I hope not because in the ab workouts I’ve been doing there’s a lot of oblique crunches and things) That’s why I kinda stopped doing ab workouts frequently aha

[@gabrielwong106]

@@myaxox4737 Don't stop your ab exercises (unless they're causing pain). There's a common misconception, especially among women, that if you strength train, your muscles will get bigger. Unless you're actually training for hypertrophy (muscle mass), which takes a specific way of training and is also extremely difficult and time-consuming, then the chances of your muscles getting bulky are slim to none. This is the reason why the majority (90%) of guys that go to the gym aren't "ripped". These are the people that are actually trying to get big muscles and it's a lot harder than people think.

[@shammym4294]

Finally a video without 30min of what the travese abs are. I just wanted the exercises

[@IvanaChapman]

Good instruction! Learning to strengthen the TVA is more challenging than most people think.

[@bestphysioexercises]

Thank you for the comment!

[@AGee24]

Great explanation and exercises. I recommend including incorrect movement (how not to) examples. Thank you for the video. Cheers.

[@bestphysioexercises]

Thank you for the recommendation. We'll put that on the list for future videos!

[@biggieshorty]

That first one is so good for the back.

[@ew5770]

you're not talking too much. that's crazy. It's a great video. I would just like to know how to strengthen one side and not the other. i try to lift opposite leg but I can't

[@bestphysioexercises]

Thanks for the question E W. It's always difficult to give advice without performing a proper assessment of your body. Superficially, what I would say if you have one sided weakness is find an exercise that you can do with that side. If lifting your leg is too difficult, you can try to slide your heel away from you. In other words, while keeping your heel on the ground, slide your foot away from your body (straight down as if you're straightening out your knee) as far as you can without loosing the contraction in your abdomen. You might start with only a few inches at first and then as you build strength, move further and further away. Start with that and let us know if you need a progression from there!

[@user-xp1xm8pr5j]

My stomach will never go away doing this, this is rehab guys been there done that. Often done to help the back. You want to work those muscles start marching. I'm out.

Why r u not in Germany guys? 😭 I am suffering from chronic pain already for several months 😭

[@the8thwonderoftheworld718]

Would this help remove Diastasis Recti for men?

[@bestphysioexercises]

It could be used as part of the treatment for this, especially at the initial stages, but there would be other recommendations as well such as scar tissue massage and other more advanced core exercises.

[@ew5770]

what if only one side is weak and you can't lift opposite leg without twisting and leg cramping? how do you improve that?

[@bestphysioexercises]

Sorry for the late reply EW. Instead of trying to lift your leg, start by lying with your knees bent and your feet flat on the floor. Next, try sliding your heel away from your body (on the weak side) while trying to hold the contraction in your "core" (like you are protecting yourself when someone is going to punch you in the stomach). Once your knee is fully straight, slow pull your heel back to the original starting position. If you're finding you are not able to fully straigten out your knee with our your back twisting or hurting (in some other way), then stop a before you notice you're "cheating". Let us know how that goes or if you have any other questions.

[@sandrabrown9127]

@@bestphysioexercises I have this issue as well. I am using an air bladder filled to 40 mmHg under the small of my back, and find it much more difficult to control movement on my right side, or even feel the TA contracting on my right side. Can you suggest possible reasons for this scenario? To what extent are the left and right sides of the TA able to operate/contract independently? Thank you!

[@deeray3868]

I understand the transverse abdomen is like a corset. I learned to engage transverse abdomonis in lower region and have been tightening the corset area up sides and back area as well, in one move. I rest and then start to engage again, lower region, sides and back as I’m breathing. Would this be correct or should I only focus on engaging the lower region vs trying to engage rest of the corset area? Thank you and hope I articulated clearly enough.

[@gabrielwong106]

Hi Dee, thank you for your comment and great question. It really depends on the reason you’re looking to activate your core. The “bracing” (corset method), is helpful when you are attempting something strenuous, such as lifting something heavy. This is typically what you’re going to be doing in the majority of situations. When considering the specific engagement of the transversus abdominals (TA), we usually reserve that for people who have pain or some sort of dysfunction. This is due to the difficult nature of know if you’re actually engaging the TA or not. It’s very difficult to know, especially if you haven’t had specific training, help from a professional or access to specific equipment. Hope that helps!

[@LiMitZplus]

Is it common to see one side of the TA weaker and less active

[@bestphysioexercises]

Yes, this is possible and relatively common. Similar to hand dominance, you cold have one side stronger or weaker than the opposing side.

[@invunanii]

Kind of hard to follow posture when his attire is loose.

[@bestphysioexercises]

Thank you for the comment invunanii. We will keep this in mind for future videos.

[@Jackal28734]

I am lying on my bed but I can't move by pelvic how to focus on that muscle for beginners?

[@bestphysioexercises]

Thanks for the question @dingankar. What do you mean when you say you "can't move your pevic"? Do you mean you can't engage the muscles in the pelvic floor? Or perhaps you are finding it difficult to understand how to tilt your pelvis?

[@NotoriousAMY]

wow great info, but the music is super distracting! It's too loud

[@gabrielwong106]

Amelia Larson, thank you so much for the feedback. We’ll get on the music volume right away!

[@hchang123]

Helpful video but please get rid of the annoying music in the background.

[@logophile92]

I have a genuine question about this exercise: does flatus indicate that you are activating the proper muscles? I am pressing in the pelvic bone region and also feeling tension when I try this.

[@bestphysioexercises]

Thanks for the great question @Adi Adichie. It is relatively common for people to have flatus when they contract this area. Is it painful? It should not be painful. Also, make sure you're not holding your breath. You should be breathing normally while you perform these exercises. Hope that helps!

[@logophile92]

@@bestphysioexercises I keep breathing, yes. The gas isn't painful. 😅 Is this exercise good for back pain, too? As I understand it, a weak core causes the back to compensate for that, leading to back pain. Since I have been doing these exercises, my lower left back doesn't hurt anymore! Plus I can physically feel how the sides of my torso are stronger!

[@bestphysioexercises]

@@logophile92 Great to hear you're getting stronger! Yes, by keeping your core area strong, you'll be less likely to have back pain. In the event that you do get some back soreness, the intensity and duration will likely be decreased if you keep up your core strength. Don't forget about mobility as part of keeping your back healthy. Check out this video to get you started: kzbin.info/www/bejne/iZ28cmN5obtkY7M Good luck and let us know if you have other questions!

[@Jackal28734]

Legends came after watching jeet salal video 🌝

[@Lunkyful]

Isn't it spelt Transversus Abdominis?

[@bestphysioexercises]

It can be called both :)

[@markvargas5926]

How come I never see bodybuilders do this

[@eduardoayala3204]

My friend is a bodybuilder. He did this frequently when he started, and ocasionally (once a week, sometimes more) in the present. At home, because gym hours are for other movements

[@sgarcata]

helpful, but that hammering or drumming? in the background is really distracting

[@Jackal28734]

6:12

[@chapmanncheung4170]

❤ #linustechtips but for humans

[@pattyz7938]

he needs to take some clothes off I can't see the correct movement

[@malikawimalasena9411]

8

[@catherinemurray2211]

Music ruins this video

[@msfitness07]

Who wants Full planche 😘

[@tomwolthuis3685]

Better a simple explanation instead of so much tricks. To much talking OMG

[@bestphysioexercises]

Thanks for the comment Tom. We'll make a simplified version of this video soon!

[@BeanieNinjay0]

@Tom Wolthuis You talk too much. OMG. Can you simplify your complaining?

[@michaelgreen859]

Too much bla bla

[@Zolaikha2]

Unbelievable how fast you speak, are you doing this video for your own use or for everybody to understna?