Transverse Abdominis and Gluteus Maximus Activation Progressions
Video taken from the channel: Brent Brookbush
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The Transverse Abdominis (TVA) is one of the muscles that makes up the core. It is the deepest of the abdominal muscles and is important for the protection and stability of the spine. The fibers of the Transverse Abdominis run horizontally as the muscle spans around the body like a cylinder.The transverse abdominal and the segmental stabilizers (e.g. the multifidi) of the spine have evolved to work in tandem. While it is true that the TVA is vital to back and core health, the muscle also has the effect of pulling in what would otherwise be a protruding abdomen (hence its nickname, the “corset muscle”).
The importance of the transverse abdominis Each abdominal muscle provides its own unique contribution toward creating a strong and stable core. The TVA specifically plays a major role in flattening the abdominal wall, compressing the internal organs and aiding in.Transverse Abdominis: This muscle is the deepest of the abdominal group and helps with breathing but more importantly it activates the core and stabilizes the pelvis and low.
The transversus abdominus muscle (TA) plays a very important role in pelvic floor (PF) rehabilitation and function, but most explanations for controlling continence don’t mention any.As its name suggests, the fibers of transversus abdominis are oriented transversely, perpendicular to the linea alba. Together with the other abdominal muscles, transversus abdominis is important for maintaining normal abdominal tension and increasing intra-abdominal pressure.Unlike the rectus abdominis (or visible six-pack muscles), the TVA muscle fibers run horizontally, Handley says. A strong transverse abdominis compresses and flattens the belly, whereas the rectus muscle fibers run vertically and grow outward.
Good news if you’re sick of crunches: Forget about them—they won’t help strengthen your TVA.The transverse abdominis, or TVA, is the deepest of the abdominal muscles and wraps around the spine for protection and stability. The TVA lies beneath the rectus abdominis and runs horizontally across the abdomen creating hoop tension in the core.The transverse abdominis supports your baby during pregnancy.
The fibers act just like a corset, pulling the core in from all angles (front and back). They are the most important of the muscle groups of the abdomen. The pelvic floor and TA keep your belly from dropping to your toes.While this group of deep muscles don’t help with flexion the way the oblique muscles do, they do help with breathing and expelling air from the lungs and they also help protect the internal organs and spine.
In fact, when you pull in your stomach, it’s the transversus abdominis that you are engaging.Transverse abdominis. Providing you with protection and stability, this muscle is located underneath both the external and internal obliques, along the front and sides of the abdominal wall. It also wraps around your spine and is the deepest of the abdominal muscle group. Target the.
The TVA muscle is a predominantly slow twitch muscle comprising the deepest layer of abdominal musculature and is innervated by the lower intercostal nerves.The transversus abdominis muscle, named according to the direction of its muscle fibers, is one of the flat muscles that form the anterior abdominal wall.It is deep to the internal oblique muscle and ends in the anterior aponeurosis, which ultimately blends with the linea alba.Transverse Abdominis. The deepest and most important muscle is the transverse abdominis (TVA) muscle. This core muscle lies below all of the other abdominals and may be responsible for many injuries related to the spine directly and extremities indirectly.
You may think that every time you perform abdominal exercises you are working the TVA as.The TVA also acts as your body’s natural “girdle,” pulling your muscles in and helping draw in a “pooch” belly. In addition, they are important in protecting your back, stabilizing your pelvis, and improving your posture.
List of related literature:
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| from Textbook of Small Animal Surgery |
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| from Introduction to Biomedical Engineering |
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| from Water Bears: The Biology of Tardigrades |
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| from Physical Rehabilitation of the Injured Athlete E-Book |
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| from Pediatric Respiratory Medicine E-Book |
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| from Managing Sports Injuries e-book: a guide for students and clinicians |
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| from Textbook Of Medical Physiology |
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| from Bergman’s Comprehensive Encyclopedia of Human Anatomic Variation |
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| from Veterinary Surgery: Small Animal Expert Consult E-Book |
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| from Fascia: The Tensional Network of the Human Body E-Book: The science and clinical applications in manual and movement therapy |
66 comments
I like the 10% cue. Many of my clients (especially the stronger, athletic ones) really struggle to activate the TVA because they push too hard and get the rectus involved.
I couldn’t feel anything follow the two Inches in and one and half down
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Hey HbombFitness1,
I use an integrated warm-up before every workout:
1. Release
2. Stretch
3. Mobilize (When Appropriate)
4. Activate (that’s where this exercise would go.
5. Core
6. Stability Integration
7. Subsystem Integration
8. Reactive Integration
It takes some time, but then again, it also replaces the general warm-up (10min on treadmill), addresses flexibility, core, interand intra-muscular coordination…. in essence you get a lot of bang for your buck
Hope that helps,
B2
I just watched this video again. Your ideas are great. ������ From a contemporary Pilates point of view my emphasis would be on core activation through breath such as the Lewit manoeuvre, which can encourage early activation of TA, in addition, add pelvic floor recruitment. This way the client works from the core to the periphery on this activation exercise.
In any ab exercise you want to activate this? Also lower abs stick out a lot, I will be doing these everyday cause everything else I have tried has not worked
Thanks for the info. Some patients have a hard time learning pelvic tilts. Nice techniques.
Hey George,
Be careful, Stuart McGill is ONE brilliant professor and researcher, but he does not speak for everyone. Richardson, Hodges & Hides, have plenty of research to support there model which includes the drawing-in maneuver. They often refer to McGill’s research, integrating the two directions. I have used the drawing-in maneuver as a cue, but also understand that bracing is necessary with larger loads. Honestly, I’m not sure why there is such controversy.
Just my thoughts,
B2
I gonna make a sandwich on Robs back…Could see more if Rob had no shorts on……. I am making fun for myself right now
I remember a few years coming across a news reel about a study suggesting that that older folks who could sit up from floor without using hands to help live 8 years longer (average and with quality) barring harmful life-style issues. Any truth to that? Could the causation be less chance if falling, less broken hip incidents or being able to self-help from a fall. Therefore my request of you sharing the knowledge of what bodily functions/development are required to enable sitting up with no hand help thru out life.
My hip flexors get activated with his excercise and don’t feel my core. What am I doing wrong
Hello Dr….I’m 33yrs old. I have a question. 15 years ago i had my right testicle remove, i was told i had a torsion. I work in construction through this past 15 years ive had pain/soreness in the lower abdomen and pelvis area, the first 2 years i was worried went to general Doctor’s, got ultrasounds done, never found anything wrong. 35 days ago while being on top of a ladder i pushed an item and i felt a small pop in the area that i always have pain (Lower right rectus abdominis) between belly button and pelvic bone. I had swelling in bands like 1/2 of an inch thick, vertical and horizontal that went from belly button to right pelvic bone where the inguinal canal, and one that across like a t. Went to the ER got a CT scan, they didn’t find anything major. In the report it says ( small fatty umbilical Hernia). I followed up with another Dr. He said it could be a strained muscle, gave me ibuprofen and sent me home. For what I’m feeling this is exactly what happened 15 years ago and it wasn’t a torsion that cut the blood supply to my testicle, it was the inflammation of that runs down thru the inguinal canal. Well, its been 35 days since i got hurt, i pretty much been resting the whole time, in bed. i still have some inflammation/swelling of those bands, i feel better but today, i wanted to peel carrots and that little effort i made, got me in so much pain and i feel sore. My question is, what is the usual healing time for a strained core muscle, and what should i do to recover faster? Hopefully i hear from you, Thank you.
i could never seem to do the ‘pelvic tilt’ to find that muscle, but when i clinch my butt muscles, the pelvic tilts; have i got it?
Great video, but I’m sure your readers would love to see a list of references including research articles that provide evidence for this information. I know I would:-)
is this muscle (transversus abdominus) activate in Standard plank exercise???
Presenter looks like Roger Federer’s twin bro:) Great information thanks:))
Did you finally find those filthy hobbitses who stole your precious?
Nice video, thank you. At 2:30 you show Scott doing a stomach vacuum. Is what you mean by contraction ‘sucking in your gut’ or a ‘hard stabilization of the core’? Also, in the lying down exercise with the legs, how do you keep the hip flexors out of the equation?
hi im a bit confused cuz when i’m doing this exercise I can do it fine but the one thing I can’t manage is keeping my spin uncurved and I don’t know why.
I know great place to learn about workouts. Just google for ‘Unflexal’:)
This will help with my diastasis recti, strengthening the TA. Would you please do a video on closing the gap on the superficial abdominals also. I have a 3 1/2 finger gap. A lot of women are unaware that they have this issue.
Thanks Brent,
According to Dr. Stuart McGill (a professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada) the “draw in” is not only an ineffective technique but a myth. Youtube video “Waterloo’s Dr. Spine, Stuart McGill”
Thanks in advance
When you mention some part you should indicate with an arrow to make sure we know which part you’re talking sbout. For now, I’m headed to Kenhub.
How is an inch in and an inch down below your belly button?? I’ve been on my back for ages trying to locate it ��
GREAT video! Love your stuff and enjoy your presentation style! Thank you for sharing����
hiii, sir my all buddies, sit on ground and get up without placing their hands down, while I can’t do that, is it a strength issue or some genetics??
Fantastic video, as a SPT I find myself watching more and more of your videos in my free time because you do such a good job. Thank you for what you do!
I’ve researched the ql muscle, glutes, psoas, hip flexors, quads, hamstrings and piriformis muscle to try to solve back pain. Are there any other muscle groups I should take a look at?
is this the muscle that’s targeted in planks? the one that shakes as you get closer to failure?
why do you need the block? Why not just use the wall to make sure you don’t shift off center?
Wht is inch in & inch down? Do we only hold Asis n do nothing?
Finally. I was hoping fond someone to explain it. You explained it so easily. Thank you.
This video is 5 years old people. The transversus theory has been debunked, move on
Agreed, you should not flatten or roll your spine in order to engage this muscle, that defeats the purpose of holding “neutral spine”.
great explaination. I teach this to my postpartum mom clients in helping heal diastasis recti, but sometimes I need to put it in different words, so you helped me out here!
Awesome video, I been doing 2 sets of 10 reps everyday in bed before I get Up in the morning. These really work! My pelvic area and obliques are becoming hard as a rock without even flexing. I only do this in the am and my nighttime planks before bed. For cardio I ride my stationary bike for an hour daily and hopefully by January 1st my core will be solid and strong enough to handle a more advanced workout. I believe a strong core is the base for any workout regimine. What else besides planks fully engage the core, I want to be tight and solid in the waist.
Holy crap I’m imbalanced. I can do the first progression with my left side hightened no problem, but when I switch I can’t get my leg off the floor lol
I give Rob a ton of credit for this video, both for the original idea of the exercise and for being on camera from beginning to end with his “end” being center stage.
Thanks Rob… your the man.
New comment on the video Transverse Abdominis and Gluteus Maximus Activation Progressions
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Wow Brent. This is a beautiful idea and progression.
I am in love. I’m going to steal this one for myself and clients.
Hello, Fitness Oriented, thanks for the explanation.
After watching this video to the end, I was a little bit confused whether the anatomy picture (redden area) at 0:26 is the transverse abdominis muscle or the spot where we go an inch in, an inch down from ASIS is the transverse abdominis muscle. Hope you reply me. Thanks.
just discovered your channel. Very informative glad I’m here. Where did you get your workout mat or what brand is it? Thanks. I look forward to implementing your methods in my workouts.
Hey Brent, how often can/should these corrective exercises be done? Years of poor training, injuries, etc, has resulted in Severe muscle imbalances in all 4 diagonal directions, strong compensation patterns and poor firing mechanisms.
I having been dealing with lower back pain for roughly 14 years and was told I have a disc pinching a nerve and they kept giving me Vicodin ( 7wow.cc/40l4 ) which just turned me into an addict. It wasn’t until I got a chiropractor that I started to feel better. Granted it’s not cured by any means but I able to deal with everyday life as long as I keep going for adjustments & massages.
Are you supposed to contract while your legs are in the air? I assume so, not sure though
Stomach tends to stick out more….are you sure I’m not just fat? ��
I tore my transverse abdominal (TVA) a few months ago I think, or my obliques and i still have weak stability and alot of weird compensation and a weird walk and stance. Is it possible I ruptured it/ruined it for good? Or just weak?
Thanks
There’s something you don’t see every day..an outie belly button lol. Cute
Great exercise! However, should this exercise be done on a four sided pillar? Because your shoulders are wider than your hips. This will allow for proper alignment when performing this exercise.
New comment regarding how the quadruped works on the video: Transverse Abdominis and Gluteus Maximus Activation Progressions
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Great video! How often should I train the TA like this? Every day? Every other day?
I tore my transverse abdominal (TVA) a few months ago I think, or my obliques and i still have weak stability and alot of weird compensation and a weird walk and stance. Is it possible I ruptured it/ruined it for good? Or just weak?
Thanks
I also feel it contract about 10% when I draw my anus and vagina in ��
Hi! thanks for video, how are you activating the TVA in all this? does it just happen d/t the stability challenge? thanks
The pictures of the tranverse show it going all the way up to ribs? Why one activation point?
I was taught that the TA is not able to tilt the pelvis, that is the work of the internal obliques. So, I don’t think what you are palpating is the TA….
Great idea. What if you can’t configure to put the block and the patient against a wall? Any suggestions to modify? I have used a band to apply a counterforce for other exercises in supine, but not sure if it would work in quadruped?
Hey, when would be the best time to do these activation exercises? before sports, weight training etc.? they are great tools i was just curious the best time to implement these.
thanks
Hi I do weight lifting with this way you showed us. But I have all my friend say breath in an exspand your belly. What is this way my physio told be it can cause pelvic tilt an even lordosis if done incorrectly. So confused.
So if i push my belly to the ground thats not the pelvic tilt? Im trying to figure out the difference between the 2. Thanks
Hey George,
Thanks for the kudos:-), when I say “draw-in,” I mean drawing your lower abdominal region toward your spine or drawing the belly button away from the waistline of your pants. A normal breathing pattern should still be achievable. I am not willing to say this is a “pilates” thing as there are many different schools of pilates, and when I refer to this maneuver I am referring to the maneuver as described by Richardson, Hodges & Hide…
Hope that helps,
B2
I can’t feel it:( anything else we can do? I want my TA strong
My core is too weak and whenever i do some core strengthening exercises it bemoes more weak…???
I learned how to do it with Unflexal workouts. I think unflexal’s guide is the best way to be salubrious.
How about stomach vacuum, aka cat-cow pose in Yoga? Doesn’t it train the deep abs? Also you said at the end that’s the beginner version of this exercise, what’s the more advanced? Hanging knee/leg raises?
great video Brent. nicely analyzed. excellent knowledge of the kinesiology anatomy. When you say always on your videos “Drawing in” you mean the abs draw in like the pilates breathing pattern?