an online Instagram web viewer

#transverseabdominis medias

Photos

Friday chats about your abdominals! See the full video on my IG TV channnel or the My Fit Mumma Facebook page. Have an awesome Friday!!
#abdominalseparation #abs #transverseabdominis #postnatal #pelvicfloor #safereturntoexercise #bodybeyondbaby #bodybeyondbabyaffiliates #myfitmumma #hobartmums
Day 11 🙌😃 So I thought to update you on my headstand journey- this was after my run and stairclimber workout yesterday so excuse the sweaty top 🙈 
This was the first time I held it with both legs straight 👍😃 Some of my friends think I’m crazy with the goals I set myself I guess Im just wired differently always wanting to push myself further, strengthen my body in more ways and doing things that keep me healthy and challenge both my mind and body and yes it’s my happy place. It’s where life makes sense, it clears my mind and motivates me as a mother and to help others reach their goals. -
What’s your happy place? -
-
-
-
-
#tonedbyclaudia #headstand #balance #melbournefitness
Day 11 🙌😃 So I thought to update you on my headstand journey- this was after my run and stairclimber workout yesterday so excuse the sweaty top 🙈 This was the first time I held it with both legs straight 👍😃 Some of my friends think I’m crazy with the goals I set myself I guess Im just wired differently always wanting to push myself further, strengthen my body in more ways and doing things that keep me healthy and challenge both my mind and body and yes it’s my happy place. It’s where life makes sense, it clears my mind and motivates me as a mother and to help others reach their goals. - What’s your happy place? - - - - - #tonedbyclaudia  #headstand  #balance  #melbournefitness 
Your #transverseabdominis or TVA is your own personal corset! It runs deep...under your “six pack muscle” and is essential for #spinestability ! Like so many things in life, #ifyoudontuseityouloseit ...Ok, well, you don’t LITERALLY lose, but you lose the neural connections. Then, everywhere you go the space between your pubic bone and bottom front ribs increases, while the space between your sacrum and back lower ribs decrease...BOOM! You got yourself an aching low back. Zip up you natural corset! #piercefamilywellness
Your #transverseabdominis  or TVA is your own personal corset! It runs deep...under your “six pack muscle” and is essential for #spinestability  ! Like so many things in life, #ifyoudontuseityouloseit  ...Ok, well, you don’t LITERALLY lose, but you lose the neural connections. Then, everywhere you go the space between your pubic bone and bottom front ribs increases, while the space between your sacrum and back lower ribs decrease...BOOM! You got yourself an aching low back. Zip up you natural corset! #piercefamilywellness 
Pike plank, stir the pot, and the snail. Three very efficient and effective core moves.  A strong core is going to help you with your back and hip pain! ▪️
#coreworkout #transverseabdominis #tva  #psoasmuscle #backpain #hippain #stabilityball #stabilityballworkouts #stabilityballworkout
“The world changes when we change our persepctive” 🤫😃
-
-
-
How many of you noticed I spelled perspective wrong? It’s amazing how sometimes we can miss little details and just rush around. Slow down, try stop rushing- well this is what I keep telling myself anyway🤣 while I tell my kids to hurry up- let’s go- hurry hurry HURRY!!! I don’t have a solution for you just saying you are not alone if you have the same issue I do🙈😃
-
-
-I did this workout while the washing was in the machine before my run it was a quick 15 minute workout but slower than this video as it’s been sped up. Please don’t try overhead work till you have strengthened your core and have been guided by a professional on what to do and how to do it so you don’t hurt your neck or back ❤️❤️
-
-
#perspective #tonedbyclaudia #fitball #thursdayworkout#melbournefitness
“The world changes when we change our persepctive” 🤫😃 - - - How many of you noticed I spelled perspective wrong? It’s amazing how sometimes we can miss little details and just rush around. Slow down, try stop rushing- well this is what I keep telling myself anyway🤣 while I tell my kids to hurry up- let’s go- hurry hurry HURRY!!! I don’t have a solution for you just saying you are not alone if you have the same issue I do🙈😃 - - -I did this workout while the washing was in the machine before my run it was a quick 15 minute workout but slower than this video as it’s been sped up. Please don’t try overhead work till you have strengthened your core and have been guided by a professional on what to do and how to do it so you don’t hurt your neck or back ❤️❤️ - - #perspective  #tonedbyclaudia  #fitball  #thursdayworkout #melbournefitness 
New blog post alert! (Link in bio) This post is for anyone who wants to strengthen their core muscles. I also tried something new by including a video (scroll way down) of me talking about the core and demonstrating a wide variety of exercises. If fitness isn’t your interest please take a moment and look around the rest of my blog. It’s filled with stories of surviving the past and living in the moment with a beautiful family who keeps me on my toes. Someone told me just today that they love my blog because it is a story of surthriving. She said you are not just surving but thriving. Isn’t that what we are all trying to do?  I hope this blog helps you in some way to surthrive. 
#fitnessblogger #fitnessmotivation #coreworkout #strongwomen #coreexercises #strongcore #absworkout #externalobliques #internalobliques #rectusabdominis #transverseabdominis #atlantafitness #fitspiration #surthrival #bodypositive #girlswholift
New blog post alert! (Link in bio) This post is for anyone who wants to strengthen their core muscles. I also tried something new by including a video (scroll way down) of me talking about the core and demonstrating a wide variety of exercises. If fitness isn’t your interest please take a moment and look around the rest of my blog. It’s filled with stories of surviving the past and living in the moment with a beautiful family who keeps me on my toes. Someone told me just today that they love my blog because it is a story of surthriving. She said you are not just surving but thriving. Isn’t that what we are all trying to do? I hope this blog helps you in some way to surthrive. #fitnessblogger  #fitnessmotivation  #coreworkout  #strongwomen  #coreexercises  #strongcore  #absworkout  #externalobliques  #internalobliques  #rectusabdominis  #transverseabdominis  #atlantafitness  #fitspiration  #surthrival  #bodypositive  #girlswholift 
Muffin 🧁Top... BE GONE‼️ Mix, fold & stir until  the batter is no longer lumpy. For a smooth batter/obliques, continue working batter... for life ☺️🏋🏽‍♀️❤️❣️ #weightedvest #opolarfan #coreworkout #corework #abdominalmusclefibers #nomoremuffintop #workthemiddle #transverseabdominis #obliques #rectusabdominis #coreisyourfoundation #solidcore #fitness #strength #power #equinox #womenfitness #girlpower #strengthtraining #gymrat #gymrats #fitat50 #1967 #51andfabulous
Muffin 🧁Top... BE GONE‼️ Mix, fold & stir until the batter is no longer lumpy. For a smooth batter/obliques, continue working batter... for life ☺️🏋🏽‍♀️❤️❣️ #weightedvest  #opolarfan  #coreworkout  #corework  #abdominalmusclefibers  #nomoremuffintop  #workthemiddle  #transverseabdominis  #obliques  #rectusabdominis  #coreisyourfoundation  #solidcore  #fitness  #strength  #power  #equinox  #womenfitness  #girlpower  #strengthtraining  #gymrat  #gymrats  #fitat50  #1967  #51andfabulous 
Volume up
.
.
We have been getting some great comments and questions on DM. One was about cueing the transverse abdominis muscle. .
.

There are so many ways to cue TA engagement and it’s important for us as teachers and educators to explore them all with students since we all connect to our bodies and movement differently. .
. ⬆️ Angela demos one way to use a resistance band to help cue TA engagement along with exhalation. .
.
Got more ❓or 🧐 write ⬇️ or send us a DM
Volume up . . We have been getting some great comments and questions on DM. One was about cueing the transverse abdominis muscle. . . There are so many ways to cue TA engagement and it’s important for us as teachers and educators to explore them all with students since we all connect to our bodies and movement differently. . . ⬆️ Angela demos one way to use a resistance band to help cue TA engagement along with exhalation. . . Got more ❓or 🧐 write ⬇️ or send us a DM
I AL N MCBEE- is the ORIGINATOR & INNOVATOR of this ADVANCED CORE/TRANSVERSE ABDOMINIS  move. Mi will 
Show this move FAST and inna SLOW MO in the NEXT VIDEOS POSTED👊, so yuh can see the mechanics of intricate movements and TAKE NOTE TO THE IMPECCABLE FORM NEEDED. This will make sure people ACTUALLY TAKE TIME TO READ THE POST THAT MI TAKE TIME TO CREATE.
Thank yuh for viewing👊🎱
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
#kettlebellworkout #ARCPTHRUSTS #8pack #transverseabdominis #abexercises #treino #fit #follow #instafitfam #athletetraining #prvtcoachal #picoftheday #videooftheday #musculation #fitnessmotivation #mcdonoughfitness #mobiletraineral #homeworkouts #uae #dubai #duluth #model
I AL N MCBEE- is the ORIGINATOR & INNOVATOR of this ADVANCED CORE/TRANSVERSE ABDOMINIS move. Mi will Show this move FAST and inna SLOW MO in the NEXT VIDEOS POSTED👊, so yuh can see the mechanics of intricate movements and TAKE NOTE TO THE IMPECCABLE FORM NEEDED. This will make sure people ACTUALLY TAKE TIME TO READ THE POST THAT MI TAKE TIME TO CREATE. Thank yuh for viewing👊🎱 ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ #kettlebellworkout  #ARCPTHRUSTS  #8pack  #transverseabdominis  #abexercises  #treino  #fit  #follow  #instafitfam  #athletetraining  #prvtcoachal  #picoftheday  #videooftheday  #musculation  #fitnessmotivation  #mcdonoughfitness  #mobiletraineral  #homeworkouts  #uae  #dubai  #duluth  #model 
Moms (and many other women and men) can be scared of them because of their tendency to cause urine leaks!  If you are in the Santa Cruz area, join me at 10:30am TOMORROW
(Thursday November 15th) at Jade Street park following the 9:30am @fit4momsantacruz class (see the link tree under "claim your free class" in their bio to try a class tomorrow for free)! I will be leading a complimentary mini-workshop on the topic of pelvic floor function following childbirth and hope to meet some of you in person.  Come for the workout or workshop or both.  It is a stroller workout, so kiddos are obviously welcome!  Thanks to my pelvic floor PT soul sister @annagrantdpt for this great picture and info.  Check out her page for more pelvic floor goodness. 
#Repost @annagrantdpt with @get_repost
・・・
They can both be terrifying for moms who experience pee leaks! 😱

I’m often asked in casual conversations (because I somehow tend to fit bladder talk into casual conversations 😂), “what can i do to stop leaking?” My answer? “It’s complicated.”
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Incontinence is a symptom of an uncoordinated bladder, pelvic floor and core. There is no cookie cutter solution here. I can’t emphasize enough the value in seeking a PT referral if you’re leaking so you can figure out the true root of the problem. But give yourself some grace. This is an incredibly common postpartum problem and you’re juggling a lot in motherhood. But when you’re feeling ready (1 month postpartum or 30 years postpartum!) seek the individualized help you and your body deserve.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In the meantime, and because it’s #bladderhealthawarenessmonth, I’ve put together some fun bladder facts in my stories (maybe I’m the only one who actually finds bladder facts fun, but 🤷🏼‍♀️). .
.
.
.
#womenshealth #pelvicfloor #diastasisrecti #physicaltherapy #postpartumphysicaltherapy #pelvicorganprolapse #pelvicpt #corerehab #restoreyourcore #transverseabdominis #choosept
Moms (and many other women and men) can be scared of them because of their tendency to cause urine leaks! If you are in the Santa Cruz area, join me at 10:30am TOMORROW (Thursday November 15th) at Jade Street park following the 9:30am @fit4momsantacruz class (see the link tree under "claim your free class" in their bio to try a class tomorrow for free)! I will be leading a complimentary mini-workshop on the topic of pelvic floor function following childbirth and hope to meet some of you in person. Come for the workout or workshop or both. It is a stroller workout, so kiddos are obviously welcome! Thanks to my pelvic floor PT soul sister @annagrantdpt for this great picture and info. Check out her page for more pelvic floor goodness. #Repost  @annagrantdpt with @get_repost ・・・ They can both be terrifying for moms who experience pee leaks! 😱 I’m often asked in casual conversations (because I somehow tend to fit bladder talk into casual conversations 😂), “what can i do to stop leaking?” My answer? “It’s complicated.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Incontinence is a symptom of an uncoordinated bladder, pelvic floor and core. There is no cookie cutter solution here. I can’t emphasize enough the value in seeking a PT referral if you’re leaking so you can figure out the true root of the problem. But give yourself some grace. This is an incredibly common postpartum problem and you’re juggling a lot in motherhood. But when you’re feeling ready (1 month postpartum or 30 years postpartum!) seek the individualized help you and your body deserve. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the meantime, and because it’s #bladderhealthawarenessmonth , I’ve put together some fun bladder facts in my stories (maybe I’m the only one who actually finds bladder facts fun, but 🤷🏼‍♀️). . . . . #womenshealth  #pelvicfloor  #diastasisrecti  #physicaltherapy  #postpartumphysicaltherapy  #pelvicorganprolapse  #pelvicpt  #corerehab  #restoreyourcore  #transverseabdominis  #choosept 
J U S T D O I T 🚅💨 @nike @nikesportswear #battleropes #transverseabdominis #serratusanterior
It’s come to my attention that the fitness world ie mainly the supplement industry and companies like Weight Watchers tell the consumers that there is no secret to getting a six pack, just take this pill or drink this smoothie or follow this proven low calorie “FAD” diet.... sound all too familiar? We have all heard it and unfortunately most of us have paid our hard earned money and got nothing in return, not even a 4 pack ! Ouch 
Truth is there is a secret. The secret is KNOWING WHAT YOU’RE DOING!! Don’t be conned by brilliant advertising. 
If you are struggling to get that sought after six pack and lean beach body then let’s get to work. Check the link in bio for details.  Stay awesome 💪🏾🙌🏾💯❤️ #sixpack #fitness #abs #transverseabdominis #pecs #tattoo #inked #beach #body #personaltrainer #onlinecoach #fatloss #weightloss #core #nutrition #supplements
It’s come to my attention that the fitness world ie mainly the supplement industry and companies like Weight Watchers tell the consumers that there is no secret to getting a six pack, just take this pill or drink this smoothie or follow this proven low calorie “FAD” diet.... sound all too familiar? We have all heard it and unfortunately most of us have paid our hard earned money and got nothing in return, not even a 4 pack ! Ouch Truth is there is a secret. The secret is KNOWING WHAT YOU’RE DOING!! Don’t be conned by brilliant advertising. If you are struggling to get that sought after six pack and lean beach body then let’s get to work. Check the link in bio for details. Stay awesome 💪🏾🙌🏾💯❤️ #sixpack  #fitness  #abs  #transverseabdominis  #pecs  #tattoo  #inked  #beach  #body  #personaltrainer  #onlinecoach  #fatloss  #weightloss  #core  #nutrition  #supplements 
They can both be terrifying for moms who experience pee leaks! 😱

I’m often asked in casual conversations (because I somehow tend to fit bladder talk into casual conversations 😂), “what can i do to stop leaking?” My answer? “It’s complicated.”
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Incontinence is a symptom of an uncoordinated bladder, pelvic floor and core. There is no cookie cutter solution here. I can’t emphasize enough the value in seeking a PT referral if you’re leaking so you can figure out the true root of the problem. But give yourself some grace. This is an incredibly common postpartum problem and you’re juggling a lot in motherhood. But when you’re feeling ready (1 month postpartum or 30 years postpartum!) seek the individualized help you and your body deserve.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In the meantime, and because it’s #bladderhealthawarenessmonth, I’ve put together some fun bladder facts in my stories (maybe I’m the only one who actually finds bladder facts fun, but 🤷🏼‍♀️). .
.
.
.
#womenshealth #pelvicfloor #diastasisrecti #physicaltherapy #postpartumphysicaltherapy #pelvicorganprolapse #pelvicpt #corerehab #restoreyourcore #transverseabdominis #choosept
They can both be terrifying for moms who experience pee leaks! 😱 I’m often asked in casual conversations (because I somehow tend to fit bladder talk into casual conversations 😂), “what can i do to stop leaking?” My answer? “It’s complicated.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Incontinence is a symptom of an uncoordinated bladder, pelvic floor and core. There is no cookie cutter solution here. I can’t emphasize enough the value in seeking a PT referral if you’re leaking so you can figure out the true root of the problem. But give yourself some grace. This is an incredibly common postpartum problem and you’re juggling a lot in motherhood. But when you’re feeling ready (1 month postpartum or 30 years postpartum!) seek the individualized help you and your body deserve. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the meantime, and because it’s #bladderhealthawarenessmonth , I’ve put together some fun bladder facts in my stories (maybe I’m the only one who actually finds bladder facts fun, but 🤷🏼‍♀️). . . . . #womenshealth  #pelvicfloor  #diastasisrecti  #physicaltherapy  #postpartumphysicaltherapy  #pelvicorganprolapse  #pelvicpt  #corerehab  #restoreyourcore  #transverseabdominis  #choosept 
30-Day #planksgivingchallenge working toward a guilt free Thanksgiving!
@chefjonkrinn 
Day 14: Forearm Plank (Low Plank) Knee to same side Elbow Continuously for 60 sec x Three sets (30 sec rest between sets)
👉Forearm plank. Draw right knee to right elbow 2-3 sec. Switch left knee to left elbow 2-3 sec 👉Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine
👉Keep shoulder engaged and lifted away from ears 👉Feel obliques and transverse abdominis activate
💪Modify - Drop to knees

#plankstronger
#corestrength #transverseabdominis #obliques #littleyogastudio #cowfaceyogastudio #30dayplankchallenge #perserverance
30-Day #planksgivingchallenge  working toward a guilt free Thanksgiving! @chefjonkrinn Day 14: Forearm Plank (Low Plank) Knee to same side Elbow Continuously for 60 sec x Three sets (30 sec rest between sets) 👉Forearm plank. Draw right knee to right elbow 2-3 sec. Switch left knee to left elbow 2-3 sec 👉Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine 👉Keep shoulder engaged and lifted away from ears 👉Feel obliques and transverse abdominis activate 💪Modify - Drop to knees #plankstronger  #corestrength  #transverseabdominis  #obliques  #littleyogastudio  #cowfaceyogastudio  #30dayplankchallenge  #perserverance 
Don’t be blinded by my whiteness! 👻😄
•
While this photoshoot did help me appreciate the virtues of a good spray tan for photo shoots, what really bothered me when I first saw this photo was the loose skin on my belly. I didn’t feel like I looked the part of a “fit personal trainer” so wouldn’t dare share this picture with the world.
•
At the time Oli was 2 and I was still adjusting to the changes my body went through from carrying a huge watermelon in my belly for 9 months 🍉👶🏻 I’m mean, really, when you think of it, it’s pretty darn incredible that women don’t have TONS of loose skin after babies! Now I accept the loose skin that will always be there no matter how “flat”, “toned” or “skinny” my abs are. It’s been a conscious choice not to waste time or energy worrying about that BS anymore.
•
Last weekend I led a core workshop for some mamas and the loose skin question came up: would it ever go away? Would the exercises we were doing for diastasis recti (ab “separation”) help??
•
Part of me wanted to say yes! And while corrective exercises and postural alignment will help, it won’t magically make overstretched skin disappear. I think an important question to ask ourselves is are we ok with that?
•
So while I can’t make loose skin disappear I can share the current recs for mamas wanting to heal and strengthen their core. In my research for the workshop there were some new tips and I plan to share these in a blog and video soon (stay tuned!). But for now here are the cliff notes:
•
✅Overall posture and alignment as we move throughout our lives is most important, not a few minutes of corrective exercises each day. #wholebodywholelife approach a la @nutritiousmovement
•
✅ That being said, it is important to strengthen the transverse ab muscles that stabilize and support support us for proper alignment and posture. Check out my YouTube video with exercises.
•
✅ It is key to synchronize the contraction of the core with the breath and engagement of the pelvic floor. As with most things, everything is connected.
•
✅ Nourishing our bodies with bone broths, collagen peptides, vit C and quality protein helps the tissues heal and strengthen.
•
Any of these new to you?
Don’t be blinded by my whiteness! 👻😄 • While this photoshoot did help me appreciate the virtues of a good spray tan for photo shoots, what really bothered me when I first saw this photo was the loose skin on my belly. I didn’t feel like I looked the part of a “fit personal trainer” so wouldn’t dare share this picture with the world. • At the time Oli was 2 and I was still adjusting to the changes my body went through from carrying a huge watermelon in my belly for 9 months 🍉👶🏻 I’m mean, really, when you think of it, it’s pretty darn incredible that women don’t have TONS of loose skin after babies! Now I accept the loose skin that will always be there no matter how “flat”, “toned” or “skinny” my abs are. It’s been a conscious choice not to waste time or energy worrying about that BS anymore. • Last weekend I led a core workshop for some mamas and the loose skin question came up: would it ever go away? Would the exercises we were doing for diastasis recti (ab “separation”) help?? • Part of me wanted to say yes! And while corrective exercises and postural alignment will help, it won’t magically make overstretched skin disappear. I think an important question to ask ourselves is are we ok with that? • So while I can’t make loose skin disappear I can share the current recs for mamas wanting to heal and strengthen their core. In my research for the workshop there were some new tips and I plan to share these in a blog and video soon (stay tuned!). But for now here are the cliff notes: • ✅Overall posture and alignment as we move throughout our lives is most important, not a few minutes of corrective exercises each day. #wholebodywholelife  approach a la @nutritiousmovement • ✅ That being said, it is important to strengthen the transverse ab muscles that stabilize and support support us for proper alignment and posture. Check out my YouTube video with exercises. • ✅ It is key to synchronize the contraction of the core with the breath and engagement of the pelvic floor. As with most things, everything is connected. • ✅ Nourishing our bodies with bone broths, collagen peptides, vit C and quality protein helps the tissues heal and strengthen. • Any of these new to you?
Taught yoga and then came home to practice. Yoga porch is too cold so had to move inside! Love being surrounded by my books and rocks though. Thank goodness for @oneoeight.tv and @lara.heimann ‘s Internal Spanx Class.

#move #internalspanx #core #transverseabdominis #movementismedicine #yoga #corpuschristi #corpus #cc #ccyogis #corpusyogi
CORE + PREGNANCY
(and postpartum too)
When Bao Bei designed the Maternity Support & Postpartum Recovery Leggings, we made sure to give the #core all of the support it needs.  Understanding how the inner core muscles work is how we designed our leggings with a 360° complete core ((hug)). Wear Bao Bei & feel the difference ⭐️⭐️⭐️⭐️⭐️. #maternitysupport #spd #roundligamentpain #diastasisrecti #lowbackpain
#physicaltherapy #baobeimaternity
▶️ Special Black Friday pricing & announcements tomorrow 💥💥💥
🎥 Wellness Instructor @thebellemethod practicing deep core work & stabilization wearing her @baobeimaternity Sculpt & Support Leggings size small.
CORE + PREGNANCY (and postpartum too) When Bao Bei designed the Maternity Support & Postpartum Recovery Leggings, we made sure to give the #core  all of the support it needs. Understanding how the inner core muscles work is how we designed our leggings with a 360° complete core ((hug)). Wear Bao Bei & feel the difference ⭐️⭐️⭐️⭐️⭐️. #maternitysupport  #spd  #roundligamentpain  #diastasisrecti  #lowbackpain  #physicaltherapy  #baobeimaternity  ▶️ Special Black Friday pricing & announcements tomorrow 💥💥💥 🎥 Wellness Instructor @thebellemethod practicing deep core work & stabilization wearing her @baobeimaternity Sculpt & Support Leggings size small.
Ab hollowing: ever been told this has no place in core training?? I’ve heard it before. But they’re wrong. Ab hollowing helps to strengthen the transverse abdominus (TVA) muscle, the deepest layer of the core. The core includes the diaphragm to the pelvic floor and all the muscles in between. The TVA runs from the ribs down to the iliac crest, and public symphysis joint, and wraps around the back attaching to the thoracolumbar fascia and multifidus. It provides key support to the abdominal organs, aids in forced expiration, and helps to stabilize and mobilize the lumbar spine, vital for those who deal with any type of low back pain.
Ab hollowing: ever been told this has no place in core training?? I’ve heard it before. But they’re wrong. Ab hollowing helps to strengthen the transverse abdominus (TVA) muscle, the deepest layer of the core. The core includes the diaphragm to the pelvic floor and all the muscles in between. The TVA runs from the ribs down to the iliac crest, and public symphysis joint, and wraps around the back attaching to the thoracolumbar fascia and multifidus. It provides key support to the abdominal organs, aids in forced expiration, and helps to stabilize and mobilize the lumbar spine, vital for those who deal with any type of low back pain.
I love working with #lateral #movements . We don’t generally move laterally therefore it’s a fun pattern to explore. #pilates #wundachair #obliques #quadratuslumborum #tva #transverseabdominis #stability #fitness #health #fairfieldct #fitlife #mindbodysoul #multifidus #sidebody #waisttraining #core #bodyhealth #sidebend
If the #CORE not on point. You're not on point. PERIOD 
Last night was insane😩😝🔥😍
⚠️⚠️⚠️
#mondaymadness#mood#corework#abdominals#internaloblique#externaloblique#transverseabdominis#rectusabdomins#bodyworkout #bodygoals#abs#training
How to do some #absworkout that will Give you some #boxing skills” ?? Check the pivot for the cables drill 😉/ glutes tucked in for the #abs bench drill // get that tension in your #core for the #shoulder #stability drill // would love some feedback 😁// Follow me 🙋🏻‍♂️ #personaltrainer //. #obliques  #transverseabdominis  #functionaltraining #functionalfitness #coretraining #boxingtraining //. #strengthtraining /  #behealthy @ #worldclassromania 🏋🏻‍♂️ #worldclass
How to do some #absworkout  that will Give you some #boxing  skills” ?? Check the pivot for the cables drill 😉/ glutes tucked in for the #abs  bench drill // get that tension in your #core  for the #shoulder  #stability  drill // would love some feedback 😁// Follow me 🙋🏻‍♂️ #personaltrainer  //. #obliques  #transverseabdominis  #functionaltraining  #functionalfitness  #coretraining  #boxingtraining  //. #strengthtraining  / #behealthy  @ #worldclassromania  🏋🏻‍♂️ #worldclass 
30-Day #planksgiving Challenge! Dig deep, stay strong 💪
Take it, tag us, post it!
@chefjonkrinn

Day 13 : High Plank Knee to Opposite Elbow  60 sec x Three sets. (30 sec rest between sets)
👉Start in High Plank. Feet Hip Width
👉Draw right knee to left elbow, hold for three seconds. Then draw left knee to right elbow, hold for three seconds 👉Continue alternating for 60 seconds
👉Keep shoulders over palms
👉Keep hips in same line with shoulders
👉Engage shoulders, pull navel into spine, engage thighs and glutes to prevent collapsing
💪Modify - Drop to forearms and draw knee to opposite elbow 
#plankstronger
#30dayplankchallenge #corestrength #bandhacheck #transverseabdominis #cowfaceyogastudio #littleyogastudio
30-Day #planksgiving  Challenge! Dig deep, stay strong 💪 Take it, tag us, post it! @chefjonkrinn Day 13 : High Plank Knee to Opposite Elbow  60 sec x Three sets. (30 sec rest between sets) 👉Start in High Plank. Feet Hip Width 👉Draw right knee to left elbow, hold for three seconds. Then draw left knee to right elbow, hold for three seconds 👉Continue alternating for 60 seconds 👉Keep shoulders over palms 👉Keep hips in same line with shoulders 👉Engage shoulders, pull navel into spine, engage thighs and glutes to prevent collapsing 💪Modify - Drop to forearms and draw knee to opposite elbow #plankstronger  #30dayplankchallenge  #corestrength  #bandhacheck  #transverseabdominis  #cowfaceyogastudio  #littleyogastudio 
🧱 BRACING 101
There's a post a while back on bracing, but it's always worth another mention. Your transverse abdominis (TA) muscle is your natural back brace, the foundation for a solid and stable back during walking, lifting, or just eating a sandwich. If you don't use it, guess what you'll lose it. You'll find a good spot to feel the contraction between your hip and  navel. Activate the muscle by trying to pull in your belly button, or imagine pulling up a tight pair of pants. Still can't find it? No worries, it's awkward as hell! Scroll back for the mat activity or try this standing version for 5 rounds each before you work out. You'll see a demo of a loose vs stable back at the end of the video, and swipe right for an anatomy pic!
➖ Standing Pelvic Tilts (rotate your pelvis forward and backward, imagine your hips are a pitcher putting water).
➖ Standing Bracing (Squeeze the TA and keep your pelvis neutral, try to hold that brace with your navel pulled in and breathe at the same time).
🧱 BRACING 101 There's a post a while back on bracing, but it's always worth another mention. Your transverse abdominis (TA) muscle is your natural back brace, the foundation for a solid and stable back during walking, lifting, or just eating a sandwich. If you don't use it, guess what you'll lose it. You'll find a good spot to feel the contraction between your hip and navel. Activate the muscle by trying to pull in your belly button, or imagine pulling up a tight pair of pants. Still can't find it? No worries, it's awkward as hell! Scroll back for the mat activity or try this standing version for 5 rounds each before you work out. You'll see a demo of a loose vs stable back at the end of the video, and swipe right for an anatomy pic! ➖ Standing Pelvic Tilts (rotate your pelvis forward and backward, imagine your hips are a pitcher putting water). ➖ Standing Bracing (Squeeze the TA and keep your pelvis neutral, try to hold that brace with your navel pulled in and breathe at the same time).
And we are back with #diastisrecrirepear
▫️
If your just tuning in make sure you go back two weeks where I review breathing and TVA activation. Once you have a handle on those things you can start to add movement. These three exercise progress in difficulty as you go through so if your having difficulty with the first one be sure to work on it before progressing to the next two. ▫️
These are basic exercises to help strengthen your core from the inside out. Although the movements are small, they are very effective when done properly. All movements start with your TA engaged (quick reminder - back flat on floor, pull your ribs down toward your hip bones - your belly button will move in towards your spine. It's important not to just suck in here and you will want to be able to maintain this contraction while breathing). ▫️
1️⃣Marching: slowly alternate lifting your feet off the floor while maintaining your TA contraction.  There should be no movement of your hips or back here. You can keep your hands on your hips or stomach to ensure you are maintaining the contraction. 
2️⃣90/90 taps with isometric hold: with your knee directly over your hip, press your right hand into your left knee to engage your TA even more. Then slowly lift and lower the opposite leg without allowing your back to arch. Try to perform 5-10 on one side while maintaining TA contraction. ▫️
3️⃣90/90 heel taps: knees directly over hips slowly lower one leg so your heel taps the ground, lift back up. Again TA should be engaged the entire time with no movement in your spine (have I drilled this one into your brain yet 😉)
▫️
Comment below if you find this helpful or have any questions!!
And we are back with #diastisrecrirepear  ▫️ If your just tuning in make sure you go back two weeks where I review breathing and TVA activation. Once you have a handle on those things you can start to add movement. These three exercise progress in difficulty as you go through so if your having difficulty with the first one be sure to work on it before progressing to the next two. ▫️ These are basic exercises to help strengthen your core from the inside out. Although the movements are small, they are very effective when done properly. All movements start with your TA engaged (quick reminder - back flat on floor, pull your ribs down toward your hip bones - your belly button will move in towards your spine. It's important not to just suck in here and you will want to be able to maintain this contraction while breathing). ▫️ 1️⃣Marching: slowly alternate lifting your feet off the floor while maintaining your TA contraction. There should be no movement of your hips or back here. You can keep your hands on your hips or stomach to ensure you are maintaining the contraction. 2️⃣90/90 taps with isometric hold: with your knee directly over your hip, press your right hand into your left knee to engage your TA even more. Then slowly lift and lower the opposite leg without allowing your back to arch. Try to perform 5-10 on one side while maintaining TA contraction. ▫️ 3️⃣90/90 heel taps: knees directly over hips slowly lower one leg so your heel taps the ground, lift back up. Again TA should be engaged the entire time with no movement in your spine (have I drilled this one into your brain yet 😉) ▫️ Comment below if you find this helpful or have any questions!!
This lower ab tri-set is a real belter! 
The lower abs are a difficult area to target but these 3 exercises really do the trick 1👌

10 Jacknifes
20 Superkicks
20 Crossovers

Back to back
30 secs rest once all complete
Repeat for 3 set's

www.samdentypt.com

#lowerabworkout
#abtraining #getshredded
#abburners #transverseabdominis #bottomabs #sixpackexercise #trainingtiptuesday #fitnesstips #hint #sdpersonaltraining
FULL🔥BODY WORKOUT❗️
1️⃣”run” with arms and legs
2️⃣legs back hands forward➕legs in hands in
3️⃣ legs slide apart, hands slide apart➕legs in hands in
👉keep knees low, hips square, abs pulled back, no arching, try not sink into shoulders and tilt your pelvis inward, no swinging forward and back with upper body🤗
-
-
-
-
-
-
-
-
-
-
-
#tonedbyclaudia #pilates #gliders #valslide #fitslide#pilatesstyle #pilatespower
FULL🔥BODY WORKOUT❗️ 1️⃣”run” with arms and legs 2️⃣legs back hands forward➕legs in hands in 3️⃣ legs slide apart, hands slide apart➕legs in hands in 👉keep knees low, hips square, abs pulled back, no arching, try not sink into shoulders and tilt your pelvis inward, no swinging forward and back with upper body🤗 - - - - - - - - - - - #tonedbyclaudia  #pilates  #gliders  #valslide  #fitslide #pilatesstyle  #pilatespower 
⚡️My first postpartum workout. ⚡️(I have been going on walks and doing Belly pumping but this is my first actual workout)  Not only are these DR safe exercise but they can also help close the gap! I'm really trying to focus on my inner core muscles. Because most workouts you do in someway are going to use your core. You want to make sure you have a strong core and are using it properly before you get into more intense stuff. Also it's important to make sure you don't have a gap inbetween your ads before you start doing things like crunches or planks. ( Want to know how to check for DR the gap in between your abs? Refer to my last post) ➡️
.
⚡️Postpartum Workout ⚡️
15 Bent Knee Fall Out (each side)
20 Bridge Leg Lifts
15 Heal Slides (each leg)
30 Pelvic Thrusts 
40 Toe Taps
Repeat 2-3 times .
.
.
#postnatalfitness #corestrengthening #momstrength 
#pelvicfloorhealth #pelvicfloorstrength #pelvicfloordysfunction #pelvicfloormucels #pelvicfloorsafe #transverseabdominis #absafterbabys #postpartumabs
⚡️My first postpartum workout. ⚡️(I have been going on walks and doing Belly pumping but this is my first actual workout) Not only are these DR safe exercise but they can also help close the gap! I'm really trying to focus on my inner core muscles. Because most workouts you do in someway are going to use your core. You want to make sure you have a strong core and are using it properly before you get into more intense stuff. Also it's important to make sure you don't have a gap inbetween your ads before you start doing things like crunches or planks. ( Want to know how to check for DR the gap in between your abs? Refer to my last post) ➡️ . ⚡️Postpartum Workout ⚡️ 15 Bent Knee Fall Out (each side) 20 Bridge Leg Lifts 15 Heal Slides (each leg) 30 Pelvic Thrusts 40 Toe Taps Repeat 2-3 times . . . #postnatalfitness  #corestrengthening  #momstrength  #pelvicfloorhealth  #pelvicfloorstrength  #pelvicfloordysfunction  #pelvicfloormucels  #pelvicfloorsafe  #transverseabdominis  #absafterbabys  #postpartumabs 
This is for the lovely ladies I met at my daughters school today asking about training that bottom belly. To be honest it’s all about training the deep core and after babies we need to get those abs back together again, and this is one way to do that. As you can see in the video it’s important to really press the while back down no space between you and the floor. Press down with the back of the arms to keep the front rubs pulling down. From there are 3 different levels. Keep feet on floor if when you pick a foot up and your back arches. Keep that back flat and slowly build from there. Remember take it slow use your full exhale to lift a leg up inhale to lower it. #corework #pilates #pilatesinstructor #trainer #diastasisrecti #lovelife #transverseabdominis
This is for the lovely ladies I met at my daughters school today asking about training that bottom belly. To be honest it’s all about training the deep core and after babies we need to get those abs back together again, and this is one way to do that. As you can see in the video it’s important to really press the while back down no space between you and the floor. Press down with the back of the arms to keep the front rubs pulling down. From there are 3 different levels. Keep feet on floor if when you pick a foot up and your back arches. Keep that back flat and slowly build from there. Remember take it slow use your full exhale to lift a leg up inhale to lower it. #corework  #pilates  #pilatesinstructor  #trainer  #diastasisrecti  #lovelife  #transverseabdominis 
The anti rotation plank. Try this one out in your next workout. 
Excellent exercise for developing transverse abdominal strength and shoulder stability. •
•
LIVE VIGOROUSLY NOT VICARIOUSLY™️
•
•
#warriors4wellness #bedrivenbypurpose #intentionaltraining #livevigorouslynotvicariously #takeyourworkout #wodtipinunderaminute #corestrength #antirotationplank #shoulderstabilitystrength #vasafitness #anytimefitness #fitnessexpert #movementefficiencycoach #movementcoach #cscs #strengthandconditioningcoach #mmaconditioningcoach #transverseabdominis #24hourfitness #fitnessismedicine
The anti rotation plank. Try this one out in your next workout. Excellent exercise for developing transverse abdominal strength and shoulder stability. • • LIVE VIGOROUSLY NOT VICARIOUSLY™️ • • #warriors4wellness  #bedrivenbypurpose  #intentionaltraining  #livevigorouslynotvicariously  #takeyourworkout  #wodtipinunderaminute  #corestrength  #antirotationplank  #shoulderstabilitystrength  #vasafitness  #anytimefitness  #fitnessexpert  #movementefficiencycoach  #movementcoach  #cscs  #strengthandconditioningcoach  #mmaconditioningcoach  #transverseabdominis  #24hourfitness  #fitnessismedicine 
As we get older, and by older I mean 40's 😱 our posture suffers, our balance suffers, we loose core strength and a combination of those 3 things lead to many falls and injuries.

The center of our body is our core!  The stronger our core the stronger our bodies! 
It's not to late to sign up for this 3 week series.  Can't make all 3 weeks, then show up tomorrow and see how it goes! 
https://www.facebook.com/events/486822321814666/?ti=icl
#corestrength #corestability #balance #strengthtraining #encompasswellness #encompasswellnessrocks #cleaneating #healthylifestyle #happygirl #holland #saugatuck #innercore #transverseabdominis #bellyfat #studio #studiolife #strongerthanyesterday #grandrapids #groupclasses #groupfitness
As we get older, and by older I mean 40's 😱 our posture suffers, our balance suffers, we loose core strength and a combination of those 3 things lead to many falls and injuries. The center of our body is our core! The stronger our core the stronger our bodies! It's not to late to sign up for this 3 week series. Can't make all 3 weeks, then show up tomorrow and see how it goes! https://www.facebook.com/events/486822321814666/?ti=icl #corestrength  #corestability  #balance  #strengthtraining  #encompasswellness  #encompasswellnessrocks  #cleaneating  #healthylifestyle  #happygirl  #holland  #saugatuck  #innercore  #transverseabdominis  #bellyfat  #studio  #studiolife  #strongerthanyesterday  #grandrapids  #groupclasses  #groupfitness 
Iron Cross - Single arm - Level 5

This exercise is very challenging for the abdominals particuarly the Rectus Abdominis and Obliques.

Solicited Muscles (11) - Shoulder Stabilisers
- Arm Extensors and Flexors
- TrAnsversus Abdominis
- Obliques
- Rectus Abdominis
- Hip Flexors
- Adductors
- Illiopsoas
- Erector Spinae
- Transversosponalis
- Latissimus Dorsi

Enjoy ! Fabulous exercise !🙌😘
Iron Cross - Single arm - Level 5 This exercise is very challenging for the abdominals particuarly the Rectus Abdominis and Obliques. Solicited Muscles (11) - Shoulder Stabilisers - Arm Extensors and Flexors - TrAnsversus Abdominis - Obliques - Rectus Abdominis - Hip Flexors - Adductors - Illiopsoas - Erector Spinae - Transversosponalis - Latissimus Dorsi Enjoy ! Fabulous exercise !🙌😘
Both my wrist have been bothering me for a few days so a little #spine and #thorax workout on this lovely Sunday evening
🦁😍🔥🌙
How much y'all think these heels weigh🤔

#polefitness#legwaves #polefit#polebody#corework#rectusabdomins#externaloblique#internaloblique#transverseabdominis#abdominalmuscles#getfit#getsexy#elevateyoupole
Busting it on a Sunday because my muffin top not gonna lose itself😆 I need 2 eat more 🍉🍇🍎🍏🥝🥑🍆🍒🍓🍅🍍🍌🍋🍊 Who is joining me for class this Tuesday @10am?? What y'all up to? 😊 #polefitness#polefit#polebodyandsoul#lateralflexion #addidas#sidecrunches#transverseabdominis#obliques#internal#external#QL#bustit
Envie de travailler vos abdos ? 🤔💡👻
.
.
La sangle abdominale est composée de muscles abdominaux et de muscles dorsaux. En fait, ils nous permettent de maintenir notre équilibre et la posture lorsque nous sommes en activité. .
.
D'ailleurs, on y retrouve les muscles superficiels qui sont le grand droit (six packs) et les obliques qui sont responsables du travail de force. Ensuite, nous avons des muscles plus profonds comme le transverse qui est responsable du travail en précision et en équilibre💡❤️💚💜💗💝
.
.
Alors faites ces exos faciles et performants ! 👌🏽 .
.
N'oubliez pas de bien respirez, de vous hydrater pendant l'effort et de vous étirer par la suite. Mais vous pouvez aussi faire du gainage ciblant les abdominaux pour commencer doucement 🔒📈🔮💎🌟
Envie de travailler vos abdos ? 🤔💡👻 . . La sangle abdominale est composée de muscles abdominaux et de muscles dorsaux. En fait, ils nous permettent de maintenir notre équilibre et la posture lorsque nous sommes en activité. . . D'ailleurs, on y retrouve les muscles superficiels qui sont le grand droit (six packs) et les obliques qui sont responsables du travail de force. Ensuite, nous avons des muscles plus profonds comme le transverse qui est responsable du travail en précision et en équilibre💡❤️💚💜💗💝 . . Alors faites ces exos faciles et performants ! 👌🏽 . . N'oubliez pas de bien respirez, de vous hydrater pendant l'effort et de vous étirer par la suite. Mais vous pouvez aussi faire du gainage ciblant les abdominaux pour commencer doucement 🔒📈🔮💎🌟
For last weeks muscle Monday ! The answer is...the transverse abdominis ! This is the body’s natural built in waist belt. It’s fibers run perpendicular to the spinal column as it wraps around your midsection deep to the abdominals. In order to fee this muscle activate place your fingers along your pelvis (as in the picture above) just under your belt line. Then imagine “stopping a stream of pee” and you should feel this muscle pop up under your fingertips. If you have trouble doing this, you may have some issues in your pelvic floor as well. Tune in tomorrow to guess/identify the next muscle 👍 #musclemonday #transverseabdominis #ta #core #physicaltherapy #anatomy #pt #umdpt #dpt
For last weeks muscle Monday ! The answer is...the transverse abdominis ! This is the body’s natural built in waist belt. It’s fibers run perpendicular to the spinal column as it wraps around your midsection deep to the abdominals. In order to fee this muscle activate place your fingers along your pelvis (as in the picture above) just under your belt line. Then imagine “stopping a stream of pee” and you should feel this muscle pop up under your fingertips. If you have trouble doing this, you may have some issues in your pelvic floor as well. Tune in tomorrow to guess/identify the next muscle 👍 #musclemonday  #transverseabdominis  #ta  #core  #physicaltherapy  #anatomy  #pt  #umdpt  #dpt 
Nick just killed it today with the one legged BOSU push-ups!!! You need to really engage your core to provide stability to this exercise. 
The major muscles involved in core stability include the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. This was the first time we did one legged push-ups on the BOSU and I think @the_information_guru did a great job!! #bosu #bosuballworkout #bosuball #corestability #stabilityballworkouts #stabilitytraining #oneleggedpushups #stepoutsideyourcomfortzone #stepoutsidethebox #transverseabdominis #trysomethingnew #challengeyourself #challengeyourmuscles #switchitup #fitnessmotivation #workoutmotivation #gymmotivation #abs #core #shoulderworkout #chestworkout #fitfam #fitspo #fitasian #nailedit #gains
Nick just killed it today with the one legged BOSU push-ups!!! You need to really engage your core to provide stability to this exercise. The major muscles involved in core stability include the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. This was the first time we did one legged push-ups on the BOSU and I think @the_information_guru did a great job!! #bosu  #bosuballworkout  #bosuball  #corestability  #stabilityballworkouts  #stabilitytraining  #oneleggedpushups  #stepoutsideyourcomfortzone  #stepoutsidethebox  #transverseabdominis  #trysomethingnew  #challengeyourself  #challengeyourmuscles  #switchitup  #fitnessmotivation  #workoutmotivation  #gymmotivation  #abs  #core  #shoulderworkout  #chestworkout  #fitfam  #fitspo  #fitasian  #nailedit  #gains 
Plank challenge , this week some of my lovely clients (@martabiszek @sambo13494 )have been really testing their core strength by planking using the TRX straps. They both planked for well over 1 minute until the shakes kicked in but they handled this well. Good stuff girls! 💪🏽 maintaining that straight line ain’t easy! 
This looks easy but isn’t that easy - (plank tip when you feel like falling squeeze your abs harder!) try it out when your next in the gym see how long you can hold it!
#thechareffect #stronggirls #puregymofficial #corestrength #challengeyourcore #abs #plank #plankchallenge #strongwomen #tightcore #trx #trxworkout #trxtraining #suspensiontrainning #abdominalworkout #absworkout #wakeupworkout #stomachgoals #muscleup #smallwaist #transverseabdominis #rectusabdominis #corestability #corestabilitytraining #modifiedplank #canyoudothis #abattack
Plank challenge , this week some of my lovely clients (@martabiszek @sambo13494 )have been really testing their core strength by planking using the TRX straps. They both planked for well over 1 minute until the shakes kicked in but they handled this well. Good stuff girls! 💪🏽 maintaining that straight line ain’t easy! This looks easy but isn’t that easy - (plank tip when you feel like falling squeeze your abs harder!) try it out when your next in the gym see how long you can hold it! #thechareffect  #stronggirls  #puregymofficial  #corestrength  #challengeyourcore  #abs  #plank  #plankchallenge  #strongwomen  #tightcore  #trx  #trxworkout  #trxtraining  #suspensiontrainning  #abdominalworkout  #absworkout  #wakeupworkout  #stomachgoals  #muscleup  #smallwaist  #transverseabdominis  #rectusabdominis  #corestability  #corestabilitytraining  #modifiedplank  #canyoudothis  #abattack 
Best ab workout? (Swipe 👈🏾👈🏾) So here’s the scoop, THE BEST AB WORKOUTS ARE: #SPRINTS AND #CORE #EXERCISES THAT STIMULATE YOUR TRANSVERSE ABDOMINIS. 
How? Find a field or tack or a court or in this case a treadmill. Sprint as hard as you can. Take a short break. About 20secs-1min depending on your level of fitness, and sprint as hard as you can. 50-100meters, full court, 50 yards on a football field. 
The most efficient way to stimulate your #TransverseAbdominis is to suck in and hold  your stomach in while performing a core exercise that requires you to rotate your torso in a twisting motion. 
Why? Sprinting, although it may seem like a simple exercise, is a great way to burn fat while simultaneously strengthening the muscles in your midsection. You’d be surprised, but most sprinters spend very little time doing sit-ups when they workout. They spend a lot of time sprinting tho💪🏾. Checkout the vids above as I demonstrate some one of my favorite core exercises (bus drivers), and some sprint intervals on the treadmill. Try these out, and let me know how it goes. Good luck and goodwrk😉 
#GOODWRK 
#workouttips #fittips #fitnessnyc #core #sprints #fitnessnyc #sportsperformance #nycfitness #nycfit #strengthcoach #workoutroutine #mentalhealth #runnersofig #nycfitness #personaltrainernyc #afrofitness #melaninfeed
Best ab workout? (Swipe 👈🏾👈🏾) So here’s the scoop, THE BEST AB WORKOUTS ARE: #SPRINTS  AND #CORE  #EXERCISES  THAT STIMULATE YOUR TRANSVERSE ABDOMINIS. How? Find a field or tack or a court or in this case a treadmill. Sprint as hard as you can. Take a short break. About 20secs-1min depending on your level of fitness, and sprint as hard as you can. 50-100meters, full court, 50 yards on a football field. The most efficient way to stimulate your #TransverseAbdominis  is to suck in and hold your stomach in while performing a core exercise that requires you to rotate your torso in a twisting motion. Why? Sprinting, although it may seem like a simple exercise, is a great way to burn fat while simultaneously strengthening the muscles in your midsection. You’d be surprised, but most sprinters spend very little time doing sit-ups when they workout. They spend a lot of time sprinting tho💪🏾. Checkout the vids above as I demonstrate some one of my favorite core exercises (bus drivers), and some sprint intervals on the treadmill. Try these out, and let me know how it goes. Good luck and goodwrk😉 #GOODWRK  #workouttips  #fittips  #fitnessnyc  #core  #sprints  #fitnessnyc  #sportsperformance  #nycfitness  #nycfit  #strengthcoach  #workoutroutine  #mentalhealth  #runnersofig  #nycfitness  #personaltrainernyc  #afrofitness  #melaninfeed 
Every couple of days I still make sure to do some transverse abdominis exercises, to help repair my diastasis recti. There are areas of my DRAM that are back together and others that are still 2-3 fingers separated, at the belly button. Im proud of how far I’ve come to repair it but I still have to be careful with the type of abdominal exercises I choose to do. I often skip crunches in a workout as I know how easy it would be to undo the work in healing. I also make sure that my transverse is turned on so to speak, when doing any core work. #diastasisrecti #diastasisrectirepair #transverseabdominis #nocrunches #lydia_fitnessmum #postpartumbody #postpardumfitness #abdominalworkout #fitnessmum #fitnessmom #fitmum #fitmom #mumfitness #momfitness #fitfam #fitspo #fit #fitness
Every couple of days I still make sure to do some transverse abdominis exercises, to help repair my diastasis recti. There are areas of my DRAM that are back together and others that are still 2-3 fingers separated, at the belly button. Im proud of how far I’ve come to repair it but I still have to be careful with the type of abdominal exercises I choose to do. I often skip crunches in a workout as I know how easy it would be to undo the work in healing. I also make sure that my transverse is turned on so to speak, when doing any core work. #diastasisrecti  #diastasisrectirepair  #transverseabdominis  #nocrunches  #lydia_fitnessmum  #postpartumbody  #postpardumfitness  #abdominalworkout  #fitnessmum  #fitnessmom  #fitmum  #fitmom  #mumfitness  #momfitness  #fitfam  #fitspo  #fit  #fitness 
The deep abdominals or the transverse abdominis (TVA) is a hard muscle to target. A lot of times people focus on the more superficial muscles of the obliques or the rectus abdominis when “activating” their core, but the key to stability, whether it be in a handstand or just daily life, is the TVA.
⠀ 
If you don’t intentionally focus on engaging it, the surrounding muscles can take over, and although you are “strong”, you end up with back pain or you can’t do things like press handstand even though you feel “strong” enough to do it.
⠀ 
This is a very simple exercise laying on your back. Relax your breath and keep your pelvis in neutral. Then, lift and squeeze the pelvic floor (like a kegel exercise) as you draw the navel into the spine. The key is not to move your hips and to think of a girdle pulling you in.
⠀ 
I gave a demo on my live today if you want more info! I also have core training and yoga classes on my Playbook App! Link in my profile.🔗
⠀ 
Tag someone who needs to know this!
⠀ 
#healthyback #spinehealth #tva #transverseabdominis #deepabs #coreworkout
The deep abdominals or the transverse abdominis (TVA) is a hard muscle to target. A lot of times people focus on the more superficial muscles of the obliques or the rectus abdominis when “activating” their core, but the key to stability, whether it be in a handstand or just daily life, is the TVA. ⠀ If you don’t intentionally focus on engaging it, the surrounding muscles can take over, and although you are “strong”, you end up with back pain or you can’t do things like press handstand even though you feel “strong” enough to do it. ⠀ This is a very simple exercise laying on your back. Relax your breath and keep your pelvis in neutral. Then, lift and squeeze the pelvic floor (like a kegel exercise) as you draw the navel into the spine. The key is not to move your hips and to think of a girdle pulling you in. ⠀ I gave a demo on my live today if you want more info! I also have core training and yoga classes on my Playbook App! Link in my profile.🔗 ⠀ Tag someone who needs to know this! ⠀ #healthyback  #spinehealth  #tva  #transverseabdominis  #deepabs  #coreworkout 
I really appreciate this visual from @mypelvicfloormuscles! Also, that sweatband is amazing 🤩..
.
.
If your postpartum core exercises don’t involve these muscle groups...or you’re not sure how they should function...consult a postpartum PT or see your local pelvic floor specialist..
. .
#postpartumphysicaltherapy #core #coreworkouts #diaphragmaticbreathing #transverseabdominis #multifidi #pelvicfloormuscles #pelvicfloorexercises #diastasisrectiexercises #diastasisrecti #abdominalseparation
I really appreciate this visual from @mypelvicfloormuscles! Also, that sweatband is amazing 🤩.. . . If your postpartum core exercises don’t involve these muscle groups...or you’re not sure how they should function...consult a postpartum PT or see your local pelvic floor specialist.. . . #postpartumphysicaltherapy  #core  #coreworkouts  #diaphragmaticbreathing  #transverseabdominis  #multifidi  #pelvicfloormuscles  #pelvicfloorexercises  #diastasisrectiexercises  #diastasisrecti  #abdominalseparation 
Coach Naeem gives us a handy workout tip! 
Have an awesome weekend peeps 💪🏻 #Repost @naive_naeeeem with @get_repost
・・・
CLEAN AND ROTATIONAL LANDMINE PRESS!
this movement helps in  improving any movement based asymmetries and getting more stable and improving shoulder and scapular strength! and all the more core strength!  this movement works on the sagittal and transverse plane. 
BENEFIT TIP- if you want to pack a punch in your game or anything this should be your go to exercise!
WORKOUT TIP- make sure  you clean the weight properly before rotationally powering it up! PROJECTX
inspired by the #phantomboss @kristian_ebenezer 🎦 @alokeshetty 
#landmine #rotational #press #strength #cscs #education #strengthandconditioning #caghockey #feildhockey #gamefit #flashhockey #proactive #transverseabdominis #sagittal #corecontrol #projectx #theoutfitindiranagar #coachx @theoutfitgym
Coach Naeem gives us a handy workout tip! Have an awesome weekend peeps 💪🏻 #Repost  @naive_naeeeem with @get_repost ・・・ CLEAN AND ROTATIONAL LANDMINE PRESS! this movement helps in improving any movement based asymmetries and getting more stable and improving shoulder and scapular strength! and all the more core strength! this movement works on the sagittal and transverse plane. BENEFIT TIP- if you want to pack a punch in your game or anything this should be your go to exercise! WORKOUT TIP- make sure you clean the weight properly before rotationally powering it up! PROJECTX inspired by the #phantomboss  @kristian_ebenezer 🎦 @alokeshetty #landmine  #rotational  #press  #strength  #cscs  #education  #strengthandconditioning  #caghockey  #feildhockey  #gamefit  #flashhockey  #proactive  #transverseabdominis  #sagittal  #corecontrol  #projectx  #theoutfitindiranagar  #coachx  @theoutfitgym
CLEAN AND ROTATIONAL LANDMINE PRESS!
this movement helps in  improving any movement based asymmetries and getting more stable and improving shoulder and scapular strength! and all the more core strength!  this movement works on the sagittal and transverse plane. 
BENEFIT TIP- if you want to pack a punch in your game or anything this should be your go to exercise!
WORKOUT TIP- make sure  you clean the weight properly before rotationally powering it up! PROJECTX
inspired by the #phantomboss @kristian_ebenezer 🎦 @alokeshetty 
#landmine #rotational #press #strength #cscs #education #strengthandconditioning #caghockey #FIH #HI #gamefit #proactive #transverseabdominis #sagittal #corecontrol #projectx #theoutfitindiranagar #coachx @theoutfitgym
CLEAN AND ROTATIONAL LANDMINE PRESS! this movement helps in improving any movement based asymmetries and getting more stable and improving shoulder and scapular strength! and all the more core strength! this movement works on the sagittal and transverse plane. BENEFIT TIP- if you want to pack a punch in your game or anything this should be your go to exercise! WORKOUT TIP- make sure you clean the weight properly before rotationally powering it up! PROJECTX inspired by the #phantomboss  @kristian_ebenezer 🎦 @alokeshetty #landmine  #rotational  #press  #strength  #cscs  #education  #strengthandconditioning  #caghockey  #FIH  #HI  #gamefit  #proactive  #transverseabdominis  #sagittal  #corecontrol  #projectx  #theoutfitindiranagar  #coachx  @theoutfitgym
CLEAN AND ROTATIONAL LANDMINE PRESS!
this movement helps in  improving any movement based asymmetries and getting more stable and improving shoulder and scapular strength! and all the more core strength!  this movement works on the sagittal and transverse plane. 
BENEFIT TIP- if you want to pack a punch in your game or anything this should be your go to exercise!
WORKOUT TIP- make sure  you clean the weight properly before rotationally powering it up! PROJECTX
inspired by the #phantomboss @kristian_ebenezer 🎦 @alokeshetty 
#landmine #rotational #press #strength #cscs #education #strengthandconditioning #caghockey #feildhockey #gamefit #flashhockey #proactive #transverseabdominis #indiafitness #instafit #sagittal #corecontrol #projectx #theoutfitindiranagar #coachx @theoutfitgym
CLEAN AND ROTATIONAL LANDMINE PRESS! this movement helps in improving any movement based asymmetries and getting more stable and improving shoulder and scapular strength! and all the more core strength! this movement works on the sagittal and transverse plane. BENEFIT TIP- if you want to pack a punch in your game or anything this should be your go to exercise! WORKOUT TIP- make sure you clean the weight properly before rotationally powering it up! PROJECTX inspired by the #phantomboss  @kristian_ebenezer 🎦 @alokeshetty #landmine  #rotational  #press  #strength  #cscs  #education  #strengthandconditioning  #caghockey  #feildhockey  #gamefit  #flashhockey  #proactive  #transverseabdominis  #indiafitness  #instafit  #sagittal  #corecontrol  #projectx  #theoutfitindiranagar  #coachx  @theoutfitgym
Exercising in multiple planes increases #transverseabdominis and #obliques #cablecrossover with #bicepsworkout is #intense #highstability #fitnesstraining great training for #skiing and #rockclimbing be sure to maintain good #posture and keeping the #coretight keep one leg out for increased difficulty. As always #keepbreathing and #havefun #fitnesscoach #healthandfitness #abdominalstrength #getfit #shoulderpress #pectoralismajor #deltoidworkout #backworkout #hipstability #externaloblique #internalobliques
Exercising in multiple planes increases #transverseabdominis  and #obliques  #cablecrossover  with #bicepsworkout  is #intense  #highstability  #fitnesstraining  great training for #skiing  and #rockclimbing  be sure to maintain good #posture  and keeping the #coretight  keep one leg out for increased difficulty. As always #keepbreathing  and #havefun  #fitnesscoach  #healthandfitness  #abdominalstrength  #getfit  #shoulderpress  #pectoralismajor  #deltoidworkout  #backworkout  #hipstability  #externaloblique  #internalobliques 
Thank you @youniquelyfit  for sharing this exercise on your page. I tried it with my PT client today, this was her 4th round and she could really feel the benefit. Thank you thank you thank you 😊 #fitness #fitnessmotivation #exercise #gym #homeworkouts #abs #absworkout #transverseabdominis #core #gratitude
Friday Fact or Fiction: Breath involves your abdominals.
FACT!
This is one reason why Pilates is so centered around the breath. Forceful exhalation is achieved through activation of the Transversus Abdominus, which is the deepest layer of the abdominal wall. This muscle (an important part of your Powerhouse) also serves to protect the lumbar spine, which is why it’s so important to train. The most efficient way to activate the TA is to breathe! 
#friday #fridayfactorfiction #abdominals #abs #breath #breathe #breathing #pilates #pilatesbreath #inhale #exhale #transverseabdominis #transversusabdominis
Friday Fact or Fiction: Breath involves your abdominals. FACT! This is one reason why Pilates is so centered around the breath. Forceful exhalation is achieved through activation of the Transversus Abdominus, which is the deepest layer of the abdominal wall. This muscle (an important part of your Powerhouse) also serves to protect the lumbar spine, which is why it’s so important to train. The most efficient way to activate the TA is to breathe! #friday  #fridayfactorfiction  #abdominals  #abs  #breath  #breathe  #breathing  #pilates  #pilatesbreath  #inhale  #exhale  #transverseabdominis  #transversusabdominis 
.
.
Did you know that you have 4 layers of abdominal muscles?
.
1️⃣ & 2️⃣ The External and Internal Obliques: responsible for sideways bending and twisting movement.
.
3️⃣ The Rectus Abdominis: responsible for forward bending of the spine.
.
4️⃣ The Transverse Abdominis: responsible for stabilisation of the torso, support of the abdominal wall, back and internal organs, assists the diaphragm with breathing and creates intra-abdominal pressure to aid in normal bodily functions such as having a bowel movement 💩
.
So often people focus on the Rectus (the 6 pack muscle) in an attempt to get a strong ‘core’ and a flat tummy. Endless crunches and twists will not achieve this!
.
Your time and energy is better spent focussing on the Transverse muscle to achieve these things.
.
First step is to understand how to engage the transverse and you can do this by taking a deep breath and pulling your belly button into your spine as you exhale. HOLD IT THERE.
.
By doing this slight and inconspicuous movement during any other exercise or activity of the day; walking, during a weights session, brushing your teeth or making dinner, you are strengthening your transverse and moving yourself towards a stronger entire core and a flatter tummy!
.
Keep watch for future posts on what other muscles make up and contribute to a strong core.
.
.
.
.
.
#coretraining #core #abs #coreworkout #corestrength
#transverseabdominis #obliques #diastasisrecti #planks #abdominalworkout #rectusabdominis #muscle #breathe #anatomy #postpartumfitness #postnatalpilates #tva #strengthandconditioning 
#elwoodmums #elwood #elwoodvillage #mumlife #nomummytummyelwood #nomummytummy #elwoodbeach #fitmums #supermums
. . Did you know that you have 4 layers of abdominal muscles? . 1️⃣ & 2️⃣ The External and Internal Obliques: responsible for sideways bending and twisting movement. . 3️⃣ The Rectus Abdominis: responsible for forward bending of the spine. . 4️⃣ The Transverse Abdominis: responsible for stabilisation of the torso, support of the abdominal wall, back and internal organs, assists the diaphragm with breathing and creates intra-abdominal pressure to aid in normal bodily functions such as having a bowel movement 💩 . So often people focus on the Rectus (the 6 pack muscle) in an attempt to get a strong ‘core’ and a flat tummy. Endless crunches and twists will not achieve this! . Your time and energy is better spent focussing on the Transverse muscle to achieve these things. . First step is to understand how to engage the transverse and you can do this by taking a deep breath and pulling your belly button into your spine as you exhale. HOLD IT THERE. . By doing this slight and inconspicuous movement during any other exercise or activity of the day; walking, during a weights session, brushing your teeth or making dinner, you are strengthening your transverse and moving yourself towards a stronger entire core and a flatter tummy! . Keep watch for future posts on what other muscles make up and contribute to a strong core. . . . . . #coretraining  #core  #abs  #coreworkout  #corestrength  #transverseabdominis  #obliques  #diastasisrecti  #planks  #abdominalworkout  #rectusabdominis  #muscle  #breathe  #anatomy  #postpartumfitness  #postnatalpilates  #tva  #strengthandconditioning  #elwoodmums  #elwood  #elwoodvillage  #mumlife  #nomummytummyelwood  #nomummytummy  #elwoodbeach  #fitmums  #supermums 
“I want to ride my bicycle, I want to ride my bike.... I want to ride my bicycle.” I tried to give you a soundtrack but instagram wouldn’t let me! Hopefully you can use your imagination!! #transverseabdominis #coreworkout #strengthtraining #legs #legsprings #bohemianrhapsody #bicycle #sweat #workout #workhard #pilates #powerhouse #exercise #legdayworkout #gluteworkout #pilateslovers
Soooo as I sit and try and make space on my computer... 🙄 I am finding old ultrasound videos ... never posted 😬...
I think this is cool !
Here I am showing what happens to the abdominal wall when I simply speak ...& change my tone of voice ... Since transverse abdominals are a respiratory and postural muscle you can see how it slides and glides and thickens simply by talking/ breathing ...
Now to me that is COOL to see!! ( Yep more to be posted 😉 doing Hypopressives-Low Pressure Fitness )
#lowpressurefitness #hypopressives #corefunction #respiratorytherapy #coreactivation #transverseabdominis #breath #breathe #fitnessmotivation 
#menshealth #womenshealth
Soooo as I sit and try and make space on my computer... 🙄 I am finding old ultrasound videos ... never posted 😬... I think this is cool ! Here I am showing what happens to the abdominal wall when I simply speak ...& change my tone of voice ... Since transverse abdominals are a respiratory and postural muscle you can see how it slides and glides and thickens simply by talking/ breathing ... Now to me that is COOL to see!! ( Yep more to be posted 😉 doing Hypopressives-Low Pressure Fitness ) #lowpressurefitness  #hypopressives  #corefunction  #respiratorytherapy  #coreactivation  #transverseabdominis  #breath  #breathe  #fitnessmotivation  #menshealth  #womenshealth 
La fisio a casa fa les sessions de post part amb el nadó a casa, no necessites cangur! 
La fisio a casa realiza las sessiones de post parto con el bebé en casa, no necesitas canguro!

#lafisioacasa #fisioterapia #solpelvia #suelopelvico #pelvicfloorexercises #transverseabdominis #postpartumbody #postpart #nado #baby
Women of child bearing age. Heed ye the warnings and don’t be an asshole like me and think you are above all the pelvic floor exercises you’re suppose to do when pregnant. Because you aren’t! Do yourself the favour of your life and when you’re preggo, just suck it up and do them! And also do the things to prevent a diastasis recti like your life depends on it. Because you’re gestating an enormous pumpkin inside of you and something is bound to break. Like guaranteed! #speakingfromexperience
-
And then after you birth your enormous pumpkin, whether out of the marvel that is your vagina (go you 💪🏼) or through the miracle of having your body cut in half (*cough . three times. cough*) and all your organs shifted and pushed aside like chopped liver, do all that shit again. Because realizing your abs have separated so bad you can shove a fist between them is totally messed up. I mean I’ve managed to close the gap to one finger width. But still. Not properly dealing with that kind of stuff will come back to haunt you. It might not be today. Or tomorrow. Or the next day. Or even the next year. But one day, just when you least expect it, you will just casually be running along or doing forehead vein popping deadlifts and then BOOM! You’ll be all WTF?!? Did my vagina just beak? And that is the moment you will realize that one simply cannot grow a fucking pumpkin-sized human inside of them without consequences down the road. #schoolofhardknocks
-
So TA-DA! This is my life now.  Here I am basically giving myself a hernia trying to contract and hold my transverse abs and simultaneously lift my pelvic floor like some sort of vagina magician hoping it’s the answer to all of life’s miseries. Most specifically, my broken lady parts.
Women of child bearing age. Heed ye the warnings and don’t be an asshole like me and think you are above all the pelvic floor exercises you’re suppose to do when pregnant. Because you aren’t! Do yourself the favour of your life and when you’re preggo, just suck it up and do them! And also do the things to prevent a diastasis recti like your life depends on it. Because you’re gestating an enormous pumpkin inside of you and something is bound to break. Like guaranteed! #speakingfromexperience  - And then after you birth your enormous pumpkin, whether out of the marvel that is your vagina (go you 💪🏼) or through the miracle of having your body cut in half (*cough . three times. cough*) and all your organs shifted and pushed aside like chopped liver, do all that shit again. Because realizing your abs have separated so bad you can shove a fist between them is totally messed up. I mean I’ve managed to close the gap to one finger width. But still. Not properly dealing with that kind of stuff will come back to haunt you. It might not be today. Or tomorrow. Or the next day. Or even the next year. But one day, just when you least expect it, you will just casually be running along or doing forehead vein popping deadlifts and then BOOM! You’ll be all WTF?!? Did my vagina just beak? And that is the moment you will realize that one simply cannot grow a fucking pumpkin-sized human inside of them without consequences down the road. #schoolofhardknocks  - So TA-DA! This is my life now. Here I am basically giving myself a hernia trying to contract and hold my transverse abs and simultaneously lift my pelvic floor like some sort of vagina magician hoping it’s the answer to all of life’s miseries. Most specifically, my broken lady parts.
And this tops all, as you push the carriage back, imagine your body is on 2 level surfaces on both sides. Keep both sides of the waist equally as long. Squeeze the ball behind your “floating” side and come down as far as you can feel your “belly hammock” stretching without feeling your lumbar strain or compress. Extra added bonus: when you come down activate pelvic floor to come back up - it’s time for blueberry picking ✍🏼 I’m using one 🔺 and one 🔸 spring 
#pilatesbody #burlingtonpilates #pilates #pelvicfloor #abs #abdominalwall #strengthen #bellyexercise #transverseabdominis #dopilates #burlington #burlingtonpilates
And this tops all, as you push the carriage back, imagine your body is on 2 level surfaces on both sides. Keep both sides of the waist equally as long. Squeeze the ball behind your “floating” side and come down as far as you can feel your “belly hammock” stretching without feeling your lumbar strain or compress. Extra added bonus: when you come down activate pelvic floor to come back up - it’s time for blueberry picking ✍🏼 I’m using one 🔺 and one 🔸 spring #pilatesbody  #burlingtonpilates  #pilates  #pelvicfloor  #abs  #abdominalwall  #strengthen  #bellyexercise  #transverseabdominis  #dopilates  #burlington  #burlingtonpilates 
Wow! What an incredible experience it was yesterday to bring awareness of the core to my local community of moms! We covered many important topics like anatomy of the deep core, diastasis recti info, functional core and diastasis healing protocols and much more. I have decided I will be putting all the info and questions that came about into a recorded course/webinar. This webinar should be available on my website next week and I will keep you posted when it is available.
.
In the meantime, what other questions may you want me to cover in the webinar?
Wow! What an incredible experience it was yesterday to bring awareness of the core to my local community of moms! We covered many important topics like anatomy of the deep core, diastasis recti info, functional core and diastasis healing protocols and much more. I have decided I will be putting all the info and questions that came about into a recorded course/webinar. This webinar should be available on my website next week and I will keep you posted when it is available. . In the meantime, what other questions may you want me to cover in the webinar?
Look at that crazy strong baby bump! Working on transverse abdominus (TVA) and pelvic floor at 34 weeks. Prepping for labor, delivery, postpartum recovery and lots of baby holding.

@versachi_h came to me 6 weeks before she got pregnant with her 3rd baby with a 3 finger wide, 2 knuckle deep Diastasis Recti that she had for years after her 2nd baby. We successfully began to repair her core to a 1.5 finger, 1 knuckle deep gap when she became pregnant and maintained that as her bump began to grow. Sachi has struggled with hip, SI and low back pain throughout her pregnancy that Pilates 2x a week has provided relief for. We have continued TVA, pelvic floor, breathing and fascia work to hopefully prevent the DRe from getting worse and expedite reconditioning her core after baby comes! And she does her homework to maintain progress we make in the studio each week.

I love working with pregnant mommas to keep them strong, healthy, relaxed and happy during this special time and then supporting their recovery after. I know firsthand the power of Pilates for the prenatal and postnatal body and beam when I get to bring that to other women! Thank you @versachi_h for trusting me with your beautiful and strong pregnancy bod! 🤰🏻💪
Look at that crazy strong baby bump! Working on transverse abdominus (TVA) and pelvic floor at 34 weeks. Prepping for labor, delivery, postpartum recovery and lots of baby holding. @versachi_h came to me 6 weeks before she got pregnant with her 3rd baby with a 3 finger wide, 2 knuckle deep Diastasis Recti that she had for years after her 2nd baby. We successfully began to repair her core to a 1.5 finger, 1 knuckle deep gap when she became pregnant and maintained that as her bump began to grow. Sachi has struggled with hip, SI and low back pain throughout her pregnancy that Pilates 2x a week has provided relief for. We have continued TVA, pelvic floor, breathing and fascia work to hopefully prevent the DRe from getting worse and expedite reconditioning her core after baby comes! And she does her homework to maintain progress we make in the studio each week. I love working with pregnant mommas to keep them strong, healthy, relaxed and happy during this special time and then supporting their recovery after. I know firsthand the power of Pilates for the prenatal and postnatal body and beam when I get to bring that to other women! Thank you @versachi_h for trusting me with your beautiful and strong pregnancy bod! 🤰🏻💪
From @bodybuildingcom :

Will Training With A Belt Make My Core Weak?

This is a common fear, and it's almost entirely baseless.

Wearing a belt during exercises, such as the squat and deadlift doesn't affect the activation of your rectus abdominis and external obliques muscles very much.6 Most studies show slight increases; a few studies show very slight decreases. Taken altogether, the difference likely isn't enough to be physiologically relevant for two reasons:

It's nearly impossible to look at activation of deeper core muscles like the transversus abdominis and the internal oblique when someone's wearing a belt. There could be differences we can't see.

We haven't yet seen anything in the literature about how those contractions are coordinating to stabilize the spine.

In the broader view of core training, however, this is a nonissue. When compared to core-specific exercises like planks, crunches, and leg raises, even squats and deadlifts don't train your core very hard at all.

Comparing squats and deadlifts with and without a belt for core development is like comparing standing and seated dumbbell curls for quad development (😂).
The difference is so miniscule that it's not worth worrying about—unless you skip core-specific training entirely.
From @bodybuildingcom : Will Training With A Belt Make My Core Weak? This is a common fear, and it's almost entirely baseless. Wearing a belt during exercises, such as the squat and deadlift doesn't affect the activation of your rectus abdominis and external obliques muscles very much.6 Most studies show slight increases; a few studies show very slight decreases. Taken altogether, the difference likely isn't enough to be physiologically relevant for two reasons: It's nearly impossible to look at activation of deeper core muscles like the transversus abdominis and the internal oblique when someone's wearing a belt. There could be differences we can't see. We haven't yet seen anything in the literature about how those contractions are coordinating to stabilize the spine. In the broader view of core training, however, this is a nonissue. When compared to core-specific exercises like planks, crunches, and leg raises, even squats and deadlifts don't train your core very hard at all. Comparing squats and deadlifts with and without a belt for core development is like comparing standing and seated dumbbell curls for quad development (😂). The difference is so miniscule that it's not worth worrying about—unless you skip core-specific training entirely.
To get stronger you need to be able to create tension in the body while keeping posture (intra-abdominal pressure).
..
Cues:
☝️: tuck toes, squeeze butt.
🤘: tall spine, chin tuck.
🤟: constant pull of hands, lean forward staying tall. ❌: do not hyperextend low back.
🚫: do not lean head forward.
🚨: do not bend wrists.
..
#trx #trxworkout #intrabdominalpressure #transverseabdominis #coreworkout #core #rollout
To get stronger you need to be able to create tension in the body while keeping posture (intra-abdominal pressure). .. Cues: ☝️: tuck toes, squeeze butt. 🤘: tall spine, chin tuck. 🤟: constant pull of hands, lean forward staying tall. ❌: do not hyperextend low back. 🚫: do not lean head forward. 🚨: do not bend wrists. .. #trx  #trxworkout  #intrabdominalpressure  #transverseabdominis  #coreworkout  #core  #rollout 
do u train your transverse abdomens ? this is i do with my clients when they improve their transverse abdomens  with regular exercises so i design a resistance again the transverse movement which allows them to keep the core stability and same time it’s ideal for the core to keep improving throughout the next program.
.
.
#coreexercise #transverseabdominis #usmanfit #ufitdubai #mydubai
do u train your transverse abdomens ? this is i do with my clients when they improve their transverse abdomens with regular exercises so i design a resistance again the transverse movement which allows them to keep the core stability and same time it’s ideal for the core to keep improving throughout the next program. . . #coreexercise  #transverseabdominis  #usmanfit  #ufitdubai  #mydubai 
I’d proudly like to annouce Perform2perfection will be teaching at this years Mind, Body, Soul & Well-being Festival at Kempton Park 💜

If you’d like to give Pilates a try, please come along! 😊 
#Holisticandmystic #pilates #abdominalworkout #transverseabdominis #strengthandconditioning #coreworkout #healthybody #healthymind
HEELS • HAMS • ABS

By activating the heels you will not only fire up the glutes and hamstrings, but also connect with deep pelvic floor, core stabilizers and the hardest to reach, lower part of the abdominals... If you’ve had kiddos and most especially if like me you’ve had c sections x 2☹️ This sequence is about combining movement, extension and direction with precision and control to wake up the deepest core muscles that may be asleep and need to be woken up, try this hamstring/ab sequence  and see what I mean! 
Keeping neutral spine, navel to spine, ribs knit and heels activated into the ball at all times ~ 
complete X10-20 of each movement 💪 
report back to me on your thoughts🙌 ✅Reverse crunch
✅Single leg stretch
✅Single straight leg
✅Criss cross 
Here’s to a wonderful Wednesday
✌️♥️💪
HEELS • HAMS • ABS By activating the heels you will not only fire up the glutes and hamstrings, but also connect with deep pelvic floor, core stabilizers and the hardest to reach, lower part of the abdominals... If you’ve had kiddos and most especially if like me you’ve had c sections x 2☹️ This sequence is about combining movement, extension and direction with precision and control to wake up the deepest core muscles that may be asleep and need to be woken up, try this hamstring/ab sequence and see what I mean! Keeping neutral spine, navel to spine, ribs knit and heels activated into the ball at all times ~ complete X10-20 of each movement 💪 report back to me on your thoughts🙌 ✅Reverse crunch ✅Single leg stretch ✅Single straight leg ✅Criss cross Here’s to a wonderful Wednesday ✌️♥️💪
#transformationtuesday It takes work to transform your body. Sometimes that transformation isn’t always going to be visible but it’s extremely important for overall health and function. These two exercises have been important for me in healing #diastasisrecti They focus on the transverse abdominis (that deep core musculature that a lot of stability and strength comes from). The second one also targets those glutes and the core at the same time, which makes it extra special. Whether you deal with #diastasis or not these are great exercises to implement into your routine. 
#1: Tabletop Marches-
Slow and controlled is key. Before movement begins, bring that belly button in AND up. Then tilt pelvis back flattening lower back against floor. Slowly bring one leg up, followed by the other while maintaining that core engagement. Do each side 5-10x for 2-3 sets. 
#2: Pelvic Tilt Glute Bridge with Alternating Abductions-
Perform the same starting position as above. Then lift glutes off the ground by extending hips and imagining pressing knees away from you. You should feel it in glutes and not those hamstrings. While maintaining a stable core and keeping those hips extended slowly open up each leg at a time. It’s a small movement. Do 10 bridges with 10 total abductions each time. #core #corestrength #healthecore #coreworkout #tva #transverseabdominis #postpartumfitness #postpartumhealth #fitmom #momlife #fitness #workout #personaltrainer #fitlife #getfit #exercises #onedayatatime #healthylifestyle
#transformationtuesday  It takes work to transform your body. Sometimes that transformation isn’t always going to be visible but it’s extremely important for overall health and function. These two exercises have been important for me in healing #diastasisrecti  They focus on the transverse abdominis (that deep core musculature that a lot of stability and strength comes from). The second one also targets those glutes and the core at the same time, which makes it extra special. Whether you deal with #diastasis  or not these are great exercises to implement into your routine. #1 : Tabletop Marches- Slow and controlled is key. Before movement begins, bring that belly button in AND up. Then tilt pelvis back flattening lower back against floor. Slowly bring one leg up, followed by the other while maintaining that core engagement. Do each side 5-10x for 2-3 sets. #2 : Pelvic Tilt Glute Bridge with Alternating Abductions- Perform the same starting position as above. Then lift glutes off the ground by extending hips and imagining pressing knees away from you. You should feel it in glutes and not those hamstrings. While maintaining a stable core and keeping those hips extended slowly open up each leg at a time. It’s a small movement. Do 10 bridges with 10 total abductions each time. #core  #corestrength  #healthecore  #coreworkout  #tva  #transverseabdominis  #postpartumfitness  #postpartumhealth  #fitmom  #momlife  #fitness  #workout  #personaltrainer  #fitlife  #getfit  #exercises  #onedayatatime  #healthylifestyle 
I came in from the cold to practice finding my deep core. What else would you do while waiting for your tea to brew? I know I am a day late to start this challenge, but I have good reason. I am extra busy because I am enrolled in the #detourmethodonline course! ♥️🧠 This post comes from the three brains behind @movementlogictutorials For feedback I have put a yoga strap lightly around my lower ribs so that I can tell if I am breathing into this space or not. The little giraffe (favorite toy of @insta_graham_cat ) is on my lower belly so I can watch it sink as I exhale. Not only am I working on my breathe, but tuning in to the coordinated work of the diaphragm and the pelvic floor. When I exhale my fingers (placed about an inch I side my front hip points) sink and I can feel the muscles of my lower belly firm up. Hello TVA. Now it's tea time @trinaaltman @laurelbeversdorf @sarahcourtdpt #PELVICFLOORCHALLENGE #yoga #transverseabdominis #TVA #deepcore #innerunit #breathe #fitness #yogastrap #useprops #whateveryouhave
I came in from the cold to practice finding my deep core. What else would you do while waiting for your tea to brew? I know I am a day late to start this challenge, but I have good reason. I am extra busy because I am enrolled in the #detourmethodonline  course! ♥️🧠 This post comes from the three brains behind @movementlogictutorials For feedback I have put a yoga strap lightly around my lower ribs so that I can tell if I am breathing into this space or not. The little giraffe (favorite toy of @insta_graham_cat ) is on my lower belly so I can watch it sink as I exhale. Not only am I working on my breathe, but tuning in to the coordinated work of the diaphragm and the pelvic floor. When I exhale my fingers (placed about an inch I side my front hip points) sink and I can feel the muscles of my lower belly firm up. Hello TVA. Now it's tea time @trinaaltman @laurelbeversdorf @sarahcourtdpt #PELVICFLOORCHALLENGE  #yoga  #transverseabdominis  #TVA  #deepcore  #innerunit  #breathe  #fitness  #yogastrap  #useprops  #whateveryouhave 
WHY SPEND HARD EARNED MONEY ON A WAIST TRAINER OR BRACE WHEN YOU ALREADY HAVE ONE?
.
.
Many of our patients ask if they should use a back brace or lifting belt for external support when living with lower back pain. Often, the answer is NO! 👎🏼
.
.
Use of these external bracing devices;
✅Offers external support to lower back.
✅May decrease pain in lower back (while worn) .
.
However, it is super important to keep in mind that they also;
❌Decrease activation of important muscles, often resulting in loss of muscle mass and function due to learned non-use.
❌Increase dependence of constant external support
❌Render the spine more vulnerable due to the low muscular support
.
.
Keep in mind that sometimes bracing is an important contributor to healing post-surgery, for example! In these cases, it is important to listen to the instructions your care provider is offering. 👩🏼‍⚕️👨🏻‍⚕️
.
.
Let’s talk about the transverse abdominis muscle (our built in back brace)!
.
.
This muscle is..
✅In part responsible for the famous “hour glass figure” many of us seek.
✅Supports low back.
✅one of the main muscles assisting in core stability
.
.
So how do you use it? .
👉🏻Lay on your back and locate your hip bones.
👉🏻Slide your fingers off hip bones so they’re placed on your lower abdominal area.
👉🏻Contract the muscle beneath your fingers (you should feel a bulge).
🔑TIP: visualize your belly button moving towards your spine.
🔑TIP: laugh or cough, you’ll feel the muscle harden under your fingers – try to recreate that same contraction
🔑Keep breathing!!! 👀Swipe to the last photo for a visual!
.
.
Once you’ve mastered this, it is best to challenge yourself with more dynamic exercises all while maintaining the contraction and proper breathing. The eventual goal is a maintained contraction through all day to day movements! 💃🏼🕺🏾🤳🏼🏃🏽‍♀️
.
.
#tuneuptuesday #TA #transverseabdominis #physiotherapy #chiropractor #sudburyphysio #sudburyphysiotherapy #sudburyphysiotherapist #sudburychiro #sudburychiropractor #rebalancesudbury #rebalance #backbrace #backpain #lowbackpain #sore #pain #muscle #support #externalbracing #waisttrainer
WHY SPEND HARD EARNED MONEY ON A WAIST TRAINER OR BRACE WHEN YOU ALREADY HAVE ONE? . . Many of our patients ask if they should use a back brace or lifting belt for external support when living with lower back pain. Often, the answer is NO! 👎🏼 . . Use of these external bracing devices; ✅Offers external support to lower back. ✅May decrease pain in lower back (while worn) . . However, it is super important to keep in mind that they also; ❌Decrease activation of important muscles, often resulting in loss of muscle mass and function due to learned non-use. ❌Increase dependence of constant external support ❌Render the spine more vulnerable due to the low muscular support . . Keep in mind that sometimes bracing is an important contributor to healing post-surgery, for example! In these cases, it is important to listen to the instructions your care provider is offering. 👩🏼‍⚕️👨🏻‍⚕️ . . Let’s talk about the transverse abdominis muscle (our built in back brace)! . . This muscle is.. ✅In part responsible for the famous “hour glass figure” many of us seek. ✅Supports low back. ✅one of the main muscles assisting in core stability . . So how do you use it? . 👉🏻Lay on your back and locate your hip bones. 👉🏻Slide your fingers off hip bones so they’re placed on your lower abdominal area. 👉🏻Contract the muscle beneath your fingers (you should feel a bulge). 🔑TIP: visualize your belly button moving towards your spine. 🔑TIP: laugh or cough, you’ll feel the muscle harden under your fingers – try to recreate that same contraction 🔑Keep breathing!!! 👀Swipe to the last photo for a visual! . . Once you’ve mastered this, it is best to challenge yourself with more dynamic exercises all while maintaining the contraction and proper breathing. The eventual goal is a maintained contraction through all day to day movements! 💃🏼🕺🏾🤳🏼🏃🏽‍♀️ . . #tuneuptuesday  #TA  #transverseabdominis  #physiotherapy  #chiropractor  #sudburyphysio  #sudburyphysiotherapy  #sudburyphysiotherapist  #sudburychiro  #sudburychiropractor  #rebalancesudbury  #rebalance  #backbrace  #backpain  #lowbackpain  #sore  #pain  #muscle  #support  #externalbracing  #waisttrainer 
If you suffer from low back pain then this is especially for you! Everyone needs to have a strong core to prevent getting hurt. Here are four great exercises to get you started and a couple links for help on doing them. First pic is just the anatomy; second left is activating traverse abdominus; top right is bird dog, second right is a plank, and bottom right is a squat. 💚🧡 https://www.coreexercisesolutions.com/exercises-lower-back-pain/  https://youtu.be/Rhf2iDy6wlg

#lowbackpain #transverseabdominis #strongcore #strongcorestrongbody #therapeutictouchwellnesscenternj
If you suffer from low back pain then this is especially for you! Everyone needs to have a strong core to prevent getting hurt. Here are four great exercises to get you started and a couple links for help on doing them. First pic is just the anatomy; second left is activating traverse abdominus; top right is bird dog, second right is a plank, and bottom right is a squat. 💚🧡 https://www.coreexercisesolutions.com/exercises-lower-back-pain/ https://youtu.be/Rhf2iDy6wlg #lowbackpain  #transverseabdominis  #strongcore  #strongcorestrongbody  #therapeutictouchwellnesscenternj 
The plan.  Week 1 #gains - correct #gait #hiprotation; increased  #corestrength #stability better #footposition #changes in #TVA increased resistance load in #lats at the cost of some bloating, calf tightness, #musclesoreness, #lacticacid, prolonged recovery period between sessions, some postural misalignment etc... personal #workshop self-defined #training #nocardioworkout #nocardio #Cardiorespiratory phase I