There’s more to your core than you might realize. There are the muscles that make up the visible topmost layer of abs — the ones responsible for the chiseled six-pack — and then there are the deep core muscles.
Deep Core Muscles
Among these deep core muscles is the transversus abdominis, the deepest layer of the abdominals. Think of them like a corset that wraps around your entire midsection, explains personal trainer, TODAY.com health editor and Start TODAY producer Brianna Steinhilber.
The muscles of the transversus abdominis control your posture and the way you move. They act as the foundation for the rest of your abdominal muscles, supporting mobility and functional strength across the entire body. For that reason, they deserve as much attention as the superficial ab muscles that tend to get all the glory.
“Working these deep core muscles is really what’s going to help you lose inches off your waist, build core strength and stability, and even reduce lower back pain,” says Steinhilber. Improve your strength and stability with the one deep core move that stands out above the rest.
Pelvic Tilt Exercise
While there are many exercises that target the transversus abdominis, the “pelvic tilt is definitely the most important thing to master before doing any other ab exercise or, arguably, any exercise,” says Steinhilber.
On its own, the pelvic tilt strengthens the innermost ab muscles, but it also acts as the foundation for every other workout you do.
“It’s a position that should become second nature,” says Steinhilber, because it stabilizes and braces your core whether you’re doing an abs circuit, Pilates or strength training.
By activating and engaging your deep core muscle with a pelvic tilt, you’ll be recruiting these innermost ab muscles to protect your back, prevent injury and support your posture with every move you do.
To perform the pelvic tilt, start by lying on your back with your knees bent and your feet hip-width apart. Place your arms at your side and point them toward your heels. Inhale, then, as you exhale, “think about pulling your belly button to your spine and tucking the tailbone under,” says Steinhilber.
It can help initially to exaggerate the movement by rounding your lower back so that it touches the ground as your tailbone remains in place. Then, tilt your pelvis toward your ribs. Repeat these pelvic tilts forward and back 10 times.
Original reporting: Dallas TX News (HLL/CB) — read the source article.
