Transversus abdominis

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Transversus abdominis

Postby Coop_de_Ville on Thu May 14, 2009 1:22 pm

Any body got any good exercises to work this muscle?
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Re: Transversus abdominis

Postby Flash Sketcha on Thu May 14, 2009 1:23 pm

Coop_de_Ville wrote:Any body got any good exercises to work this muscle?


I assume DB pullins would work it pretty damn hard
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Re: Transversus abdominis

Postby health4ni on Thu May 14, 2009 1:30 pm

hehe I'd love to see someone try and do an isolation exercise for that muscle
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Re: Transversus abdominis

Postby Spit on Thu May 14, 2009 2:35 pm

health4ni wrote:hehe I'd love to see someone try and do an isolation exercise for that muscle



Middle-aged women across the country spending whole evening classes trying! ;)

Seriously though, do a Pilates class or two if you want to get to know your TA; as Health says you can't isolate it, but most modern classes spend a wholly disproportionate amount of time focusing on its engagement.
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Re: Transversus abdominis

Postby health4ni on Thu May 14, 2009 2:47 pm

Paul Chek created a whole certification system based on it's "activation". Suffice to say I'm not a fan of his training methods.

Core exercises that are good will hit it hard. Squats, deadlifts, DB Pullins, plank (and harder variations), Pallof Presses etc.

I know I've gone on about them, and indeed many people here as started to use them, but those DB Pullins (and the Renegade Rows variation) are very good indeed.
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Re: Transversus abdominis

Postby Coop_de_Ville on Thu May 14, 2009 3:03 pm

Nice one guys! Pilates is an interesting idea, may be worth a visit :lol:

Are DB pullins the same as DB pull overs?
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Re: Transversus abdominis

Postby health4ni on Thu May 14, 2009 3:17 pm

No.

Get in a press-up position, whilst holding DBs. Whilst maintaining the press-up position (arms straight) row one DB (as in a DB rows), then row the other one. There's a bit of technique needed in order to shift your weight etc. Try to maintain a flat back and minimise rotation. Start with light weights too; 5kg DBs first time just to get the movement right.
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Re: Transversus abdominis

Postby Craig on Thu May 14, 2009 4:37 pm

health4ni wrote:No.

Get in a press-up position, whilst holding DBs. Whilst maintaining the press-up position (arms straight) row one DB (as in a DB rows), then row the other one. There's a bit of technique needed in order to shift your weight etc. Try to maintain a flat back and minimise rotation. Start with light weights too; 5kg DBs first time just to get the movement right.



Plus you need your body to be in a neutral position also ie. no sticking your arse in the air. There should be no bend at the waist just the same as when you are standing infact.
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Re: Transversus abdominis

Postby health4ni on Thu May 14, 2009 4:41 pm

^^ yup, spot on.
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