What is your Transverse Abdominis?
Your “T.A.” (short for transverses abdominis) is a muscle group that lies deep within your core musculature, and is one of most important muscles in the human movement system. It is crucial to strengthen your transverse muscles in order to take pressure off your spine, and that is one of the main reasons why exercise theories like Pilates and Tai Chi focus so much on training the TA.
The picture above depicts a womans’ hands in the basic tai chi starting position. (orb field). Her hands are in the general area of the TA muscle group, but remember: The TA lies below the surface muscles of the abdominals, and therefore can be extremely difficult to isolate. In Tai Chi this area is known as the “Dantian” and is the focal point of breathing as well as the center of balance. The Dantian is considered the bodys energy center.
In Pilates “The Scoop” technique involves pulling-in your deep abdominal muscles starting with your pelvic floor and TA. (Imagine pulling your bellybutton towards your spine). This technique is considered “The Powerhouse” of all pilates movements, and with practice it can really help stabilize the spine and cue good posture during everyday activities. I will later expand on visualization techniques to quickly activate these often underdeveloped muscles.
By combining exercises rooted in the ancient art of Tai Chi with modalities from the modern school of Pilates you can achieve monumental results in a shorter amount of time. Whether your fitness goals include better balance, speed, agility, accuracy in sports, better posture, or simply getting yourself out of pain; training your bodys powerhouse is crucial to a better, healthier life.
Adam Katz Fitness 