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Want to have a flat belly? How can the transverse abdominal muscles magically flatten your belly?
For many people, having a flat stomach is an ongoing fitness goal. In many exercise and diet plans, the transverse abdominal muscles (Transverse Abdominis, referred to as TVA) are often ignored. However, this deep muscle plays an integral role in our core stability and abdominal shape. This article will delve into the structure and function of the transverse abdominal muscles and how to achieve an ideal abdominal shape through effective training.
Structure of the transverse abdominal muscles
The transverse abdominal muscles are the innermost flat muscles of the human abdomen. They are located under the internal oblique muscle layer and dominate the stability of the abdomen. The orientation of these muscle fibers gives it the name "transverse abdominal muscles." The origin of this muscle includes the lateral third of the inguinal ligament, the anterior four-thirds of the ilium, the medial cartilage of the lower six ribs, etc., and forms a broad aponeurosis in the middle, and is finally inserted into the pubic peak and Pubic ridge.
The transverse abdominal muscles are not only a key muscle in supporting the core, they are also the "bodysuit" muscles that provide a loose abdominal appearance.
Function of transverse abdominal muscles
The main function of the transverse abdominal muscles is to provide support for the abdomen and ribs and help stabilize the spine. This is especially important for daily movement and protecting spinal health. Especially for pregnant women, the contraction of this muscle supports the birth process and is therefore considered a very important muscle. In addition, the transverse abdominal muscles also work in conjunction with other muscles in the core group such as the multifidus to make the body more stable during various activities.
Transverse abdominal muscles and fitness training
Many traditional abdominal exercises, such as sit-ups, do not specifically target the transverse abdominal muscles. This is why many people still can’t get a flat belly even after doing a lot of abdominal training. Only by training the transverse abdominal muscles can the abdomen be effectively tightened. The most well-known and effective training method is the "Vacuum Exercise", which focuses on drawing the normally swollen abdomen closer to contract and strengthen the muscles.
Contraction of the transverse abdominal muscles relieves pressure on the spine and reduces the risk of injury.
Controversy in the fitness industry
The effectiveness of the transverse abdominal muscles has caused considerable controversy in the fitness community, with some experts arguing that their function is of little importance in core stabilization during heavy training, while others hold the opposite opinion. A recent systematic review study showed that basic functional abnormalities of the transverse abdominal muscles do not accurately predict the clinical outcome of low back pain. These perspectives challenge the traditional concept of using transverse abdominal muscle intervention for the treatment of low back pain.
How to strengthen the transverse abdominal muscles
In addition to abdominal exercises, there are many ways to help strengthen your transverse abdominal muscles. Proper form when lifting weights, as well as natural contractions when lifting weights, can help stabilize the body's core. This not only helps reduce stress on the spine, but also improves overall athletic performance.
Effectively strengthening the transverse abdominal muscles translates into better athletic performance and significantly improves core stability.
Conclusion
The transverse abdominal muscles play an integral role in the journey towards a flat stomach. If you're looking for more effective ways to improve core stability and ultimately achieve your body goals, it may be time to turn your focus to transverse abdominal training. Are you ready to start focusing on this amazing muscle?
