transverse abdominis, becoming very well known through Pilates
However, we are able to feel if we are training the desired part of the abdomen?
To help us, it might be useful to introduce a concept that will be explored further later: the neutral spine position.
In addition to the definition of neutral spine position, it is useful to understand how a small change in the position of spine induces a different activation of the same muscles.
Let’s try this short exercise!
Awareness exercise: transverse abdominis or lateral abs
Back on the floor and feet supported with knees bent, head supported, and arms at our sides.
Now let’s place our hands symmetrically on our belly, just below our navel. Make sure to place our fingers downwards, towards our pubic bone.
Now we inhale, then exhale throwing out all the air we have in our lungs (forced expiration).
Let’s try to pay attention if during forced exhalation we feel that the fingers of the hands:
are going downwards, as if sucked into the belly;
or they seem to be pushed upwards
As usual, the movement is light, so don’t expect any jumps! It requires a bit of attention and concentration.
Let’s try the exercise two or three times, then if we haven’t yet felt the movement of the fingers, let’s take a break, so as not to feel dizzy, before trying again.
Result
if we felt our fingers moving downwards, as if sucked by the belly, we were mainly activating the transverse abdominis muscle
if we felt our fingers to be pushed upwards, we were mainly activating the lateral abs
Therefore:
If during an exercise for the transverse abdominals (for example pilates roll up), placing a hand on the lower belly we feel that the fingers are pushed out, in reality we are training the lateral abdominals more.
As usual, in Phidias’s view there is no absolute right or wrong: only if during a Pilates roll up we activate the lateral abdominal more, we are not doing the exercise as best as the author intended.
Be careful, because the fingers of one hand may go down and those of the other go up! This isn’t serious; it just means there’s a little rotation of the body. Try exercise in “relax abs and lumbar tension” and it might already ease.
Regardless of whether the athletic gesture is correct or not, for now it is important to consider how small variations in position of body induce changes in the quality of movement or training.
