tightening the transverse abdominis

[fatfencer]

Is there anyway to tone up the TA? Mine I think has stretched out from years of eating large meals. My gut has this slightly distended look about it.

I have really strong abs but I can extend my gut pretty far out. Some of you have seen me do this. It's kind of funny really....

What's the best and fastest way to tone that up? It's the most important part of the core muscle groups.

Anyone have a fave regimen they use?

FF

[Groove007]

Send an email to "Balbos", I bet he's got a ton of suggestions.

[AdamH]

Hehe, I know what you mean

As you've worked out, eating big meals and having toned stomach muscles does not a flat stomach make. Typical biker-esque physique, useful for belly-bashing and whatnot.

Situps.

Lie on your back. Fix your feet under a bench or functionally similar device. Feet a little distance from buttocks. Cross your arms so that your palms are on opposite shoulders. Raise your upper body until your elbows touch your knees. Repeat.

Stomach Crunches.

What the ladies do. Lie on your back, feet fixed as above. Touch your fingertips to the back of your ears. Keeping your back straight, raise your torso off the ground a couple of inches. Hold for 5 seconds, rest a breath in, exhale, repeat.

Leg Raises.

Lie flat on your back, arms at your side, feet together. Lift both legs off the ground a couple of inches. Hold for 10 seconds. Rest for 5 seconds, repeat.

Swimming is obviously a great option. Consider generally working on your posture; stomach in, shoulders back and down, chest out, head up.

Don't go having those huge meals that stretch your insides to jiggery and wash it down with ten pints, especially not at 11pm!

It's a funny one, as whether the stomach hangs in or out can affect your balance when fencing. And you obviously don't want to be consciously pulling your belly in when fencing as it'll distract you and even worse, create tension in the upper body. So that's where this toning business comes in, so the body does it naturally.

Anyway, best of luck. Foilists are the sexy ones, remember

[dramamine]

I think the best exercise is a prone bridge (bridge on forearms and toes - add weight once you are able to do it for a few minutes).

Most exercises that involve using your core to hold your body in a static position work the transverse abdominis, and rotational exercises work it to an extent as well.

I've never had any reason to try them but some people suggest that stomach vacuums can reduce the waistline by as much as an inch or two (basically just blow out about 1/2 your air and suck in your stomach as much as possible - google it if you need more explanation).

[Purple Fencer]

Lipo.....lots and lots of lipo...

[crquack]

If you have "really strong abs" the chances are that your transversus abdominis is not the problem. In fact the transversus abdominis rarely causes the gut to bulge - it is a low muscle. It is more likely your rectus abdominis and your obliques.

In any case, I fear the answer to your problem is *too much fat*. The cure for that is eat less and do more aerobic exercise.

Seriously, I wish it were that simple. If it was, the billion dollar weight-loss industry would not flourish...

If you find an answer, please post it here.

[brutus]

prob to do with a combination of spine erector and abdominal issues.

Posture more than anything, If you are leanign slightly forward and you body leans the top half back to compensate, you create the gut issue. Plus smaller meals will reduce the gut, but most people won't have a flat stomach without tensing anyway.

[sloper]

Crunches and oblique crunches on an exercise ball are good. You have to engage your TA or you'll go all wobbly.

One good way to remember to engage this muscle during the day is to imagine your pelvis as the keystone of an arch comprised of your pelvis, hips, and legs. Don't let the middle flatten out and down or the arch loses its integrity. I find this image easier to work with than the "pull your belly button toward your spine" stuff.

HTH,
Susan