There’s nothing like a sculpted midsection. But the truth is, toned abs are no guarantee of core strength. Core muscles, such as the transvesus abdominis (TVA) are deeper, stabilizing muscles, and play a key role in balance and good posture. The transversus abdomens - a belt muscle that runs from one side of the spine around your waist and connects to the other side - is given a lot of attention in pilates.
The TVA an pelvic floor muscles work together and act like the foundation of a house. The body’s core or centre sits a few centimeters above the pubic bone and these muscles help stabilize from that point. When you move, they should switch on first and steady the body, with moving muscles near the surface the last to be activated. Strong core muscles help with alignment and ensure that minimum effort is needed to hold the body upright.
WHAT ARE SOME CAUSES OF A WEAKENED PELVIC FLOOR AND CORE?
- Lack of use
- Excessive pressure and use
- pregnancy and childbearing
- back pain injuries
- chronic constipation
- straining to empty the bowels
- being overweight, obese or having a body mass index (BMI) over 25
- heavy lifting (e.g. at work or the gym)
- a chronic cough or sneeze, including those linked to asthma, smoking or hayfever
- previous injury to the pelvic region (e.g. a fall, surgery or pelvic radiotherapy), and
- aging
TVA TIGHTENING
1. Sit with a neutral or slightly flexed (forward curved) back. To locate the TVA, put two fingers on the iliac crests - the two bony points on each side of the front of your hips. Think of a muscle band between these two points and draw it back towards you sacrum.
2. Using about 30 per cent effort, draw in the muscle as you exhale, as if tightening a belt. At the same time, draw up from behind your public bone to engage the pelvic floor. Relax as you inhale. Practice several times a day for about 10-15 repetitions.
3. Tighten the muscle, but not too much. If it’s too tight, you’re likely to be engaging the muscles over the top instead of those on the deepest level. Performed correctly, the exercise should make you feel like you are elongating your spine. You want this to become second nature so no matter what you are doing these muscles learn to turn on first. The body works best form the inside out.
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