Meditation & Pilates coach in Béziers

Why do we hear about the transverse muscle in Pilates?


The transversus abdominis is the deepest muscle of the abdominal girdle. The two transversus muscles are horizontal and meet at the white line of the abdomen (in the centre of the rectus). It is attached to the last 7 ribs, the 5 lumbar vertebrae, the iliac crest and the femoral arch.

Attached to the lumbar vertebrae and to the white line of the rectus, the transverses encircle the abdomen (called the abdominal corset). They encompass the entire abdomen and viscera. 

The transversus is fundamental in Pilates. It is used all the time. 

If you have a weak transversus abdominis, it should be worked on first. The obliques and the rectus compensate and are therefore less efficient in the movement of the spine (rotation, flexion and lateral flexion). 

WHAT IS ITS ROLE?

- It supports and stabilises the sp ine (relieves back problems and even improves lower back pain)

- It contains and supports the viscera,

- It has an essential role in stabilising the trunk,

- It reduces the diameter of the abdominal area. It flattens the belly,

- It plays a primordial role during forced exhalation.

 

HOW TO IDENTIFY IT?

It's simple,just cough. It contracts in your lower abdomen.

Here is an exercise that will help you to become aware of this muscle and to contract it in a targeted way. 

Lying on your back, knees bent, open to the width of your hips, feet anchored to the floor, lower back neutral (Your natural arch).

Now place your hands on your lower belly. Form a line with your two thumbs just below your belly button and point your index fingers towards your pubic bone. Your two hands form a triangle. Now imagine that you have to zip up a pair of jeans that are a little too tight. You need to pull in your stomach, right under your hands, that's the transverse muscle contracting. Hold the contraction for a few seconds to get a good feel for the muscle and visualise it. Note that activating the pelvic floor (perineum) can help to activate the transversus.

 

Here are two images I use in my classes:

- Imagine a corset that is tightened around your waist (abdominal corset)

- Try to stick your belly button towards your spine while maintaining your neutral position.

 

WHAT ARE THE BENEFITS?

 

- A strong transversus means a slimmer and better shaped waist,

- After pregnancy, strengthening the transversus abdominis helps to reduce the separation of the abdominal muscles .

In daily life and during Pilates exercises, the transversus muscle provides stability in the lumbopelvic region, protecting the lower back.

A strong transversus maintains the spine in an ideal position while you move your limbs, limiting the risk of injury and ensuring that the exercises work the target muscles.


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