Finding Your TAs (transverse abdominis muscle) скачать в хорошем качестве

Finding Your TAs (transverse abdominis muscle)

Your transverse abdominis is the deepest layer of abdominals. It acts like a corset as it wraps all the way around your spine. It is an important part of your deep core system and helps stabilize the spine. Read below for more instructions on 'finding' and 'connecting' to this muscle. Instructions: -Lie down on your back with knees bent -Place your finger tips just inside of your hip bones (ASIS) -Gently squeeze and lift the pelvic floor muscles (perform a kegel) and you should feel some tension underneath your finger tips (the pelvic floor and TAs work together!) -If you are having trouble feeling the pelvic floor and TAs...try 'fogging a glass' as you exhale and that should help you feel some tension underneath your finger tips activating the TAs -When bracing your abdomen and getting other muscles on board such as when drawing the lower belly up and in/pulling hip bones together...you will feel your fingers being pushed up and away. That is your internal obliques kicking in! **So, focus first on just isolating the TAs with the gentle lift of the pelvic floor muscles and try to hold that working up to 10 second holds. Then, once you've learned to isolate the TAs...you can start to work on engaging the entire core system together and bracing your abdomen during exercise!