The Most Important Core Muscle That No One Exercises
Today’s Topic Highlights:
The most important abdominal muscle in our body is rarely discussed or exercised in the gym. That muscle is a deep core stabilizer called the transverse abdominis.
The deep core stabilizer muscles are like the structural components of a building: the concrete flooring, the beams, the drywall, and everything else that allows it to withstand heavy use without falling apart.
Weakness in the deep core stabilizers is a major contributor to back pain, sex organ dysfunction, and urinary problems.
The best way to strengthen the deep core stabilizers is through the 4 point tummy vacuum exercise.
The 4 point tummy vacuum exercise corrects faulty breathing patterns, tightens the midsection, and strengthens the pelvic floor all at once.
The muscles of our midsection make up what is commonly known as the “core”. The abdominal muscles of the core enable us to move fluidly, pick up objects safely, and interact with the surrounding environment. Yet the most important abdominal muscle within the core is rarely discussed or exercised in the gym. That muscle is called the transverse abdominis.
There are two layers of abdominal musculature. The outermost layer is comprised of the “six pack” muscles in the front and the oblique muscles on the sides. These large abdominal muscles are the prime movers of our midsection. When a person’s body fat percentage is low enough, these outermost abdominal muscles become visible.
The second abdominal layer lies beneath the six pack and obliques. This deep inner layer is extremely important, yet weak in almost everybody. The muscles of this layer are called the deep core stabilizers. The deep core stabilizers keep the spine and lower back stable protected when we move. These are the muscles that enable you to bend over without throwing your back out.
Below is a side by side visual comparison of these two abdominal layers:
95% of ab exercises target the outer layer of the core. Planks, crunches, and gym machines all work the six pack and oblique muscles. They DO NOT, however, work the deep stabilizing muscles. Most fitness training neglects this aspect of the core. Weakness in the deep core stabilizers is a major contributor to back pain, sex organ dysfunction, and urinary problems.
The best way to strengthen the deep core stabilizers is with the 4 point tummy vacuum exercise. This exercise corrects faulty breathing patterns, tightens the midsection, and strengthens the pelvic floor all at once. The most effective way to perform it is on all fours. Follow the steps below to learn and practice this little known yet highly effective exercise.