BESPOKE FITNESS...A to Z

For the month of November we are tackling everything fitness related from A to Z...each day this month, a new letter.  Today we start at the beginning:  with the letter A.

A is for Abdominals.  Let’s start at the very beginning… A very good place to start.

Yes, you have worked your vanity muscles, that 6-pack, but what have you done for your TVA (tranverse abdominals)?  Your TVA (along with your obliques) comprise your “inner unit”:   your alpha and omega, your beginning and your end, your sun and moon and universe…They are THAT important.

Remember reading about Britney Spears doing 1000 crunches per day?  In easy terms, all those crunches do (besides generating complimentary stares) is work the outer most layer of your core, (the rectus abdominus).  The transverse abdominals and your internal obliques are your body’s natural corset.  They support and stabilize your organs, support your spine, and assist with respiration, and finally, prevent what is known as the “pooch”  (that lower belly overhang problem).

Try this:  do a basic crunch lying on your back.  Does your lower abdominal area push out as you lift you upper torso?  If you are engaged in your TVA, your belly button will move in towards your spine and your low belly will stay taut.

This is one great way to work your TVA…Lie down flat on your back, knees bent, feet flat, put a towel underneath your lumbar spine (you want to keep that lower curve in your back) pull your belly button towards the towel (like you are putting on a tighter than tight pair of skinny jeans), hold your belly button in tight and lift and lower one leg, exhaling on the way up, inhaling on the down, repeat each leg SLOWLY 6-8 times.

 Belly button pulls into the spine!

Belly button pulls into the spine!

 Knee stays at a 90 degree bend, and cinch those TVA like pulling a drawstring around your waist

Knee stays at a 90 degree bend, and cinch those TVA like pulling a drawstring around your waist

 
BRILLIANT.  EASY.  BESPOKE.