core work from the inside-out

another long overdue fitness post

By special request, I’m getting back into making occasional fitness/health-related posts. It starts today with a very unique — and crucial — perspective on core work. This one requires a brief intro.

When most of us work our “core,” we’re talking about the rectus abdominis, the visible “six-pack abs.” However, as I learned the hard way, this approach ignores the far more important deeper ab muscles — particularly the transverse abdominis (TA).

The TA is like a girdle holding everything (including organs) in place. If you overemphasize the outer abs (with sit-ups, leg raises, etc.), you can cause the TA to stretch much like it does when a woman is pregnant.

So, I’m here now to urge readers to respect their transverse abdominis.

Working the TA is not satisfying like other ab exercises. You don’t feel the “burn” or “pump.” However, a subtle breathing exercise can be more important than all the crunches and planks in the world.

Simply put, you want to inhale in a 3D kind of way. This means you don’t inflate your stomach or chest with air. Rather, you breathe in slowly to fill your entire core, e.g. feeling it even on the sides.

Then you exhale as if you’re slowly blowing out 100 candles on a birthday cake. As you do this, visualize that you’re gently pulling your navel toward your spine. This short video does a decent job of explaining and demonstrating:

NOTE: You can also do this kind of breathing while standing, sitting, or walking.

Again, it’s subtle and can seem pretty lame compared to other exercises but daily TA breathing is one of the most important commitments you can make to your body. As I learned, it’s a matter of choosing effectiveness over pride.

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Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.

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