I’m gonna get roasted for this 😅 | How to activate your transverse abdominal muscles
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- เผยแพร่เมื่อ 23 พ.ค. 2021
- Here are some quick tips on how to activate your transverse abdominal muscles.
#short #badyogi #badyogitips #yogatips #transverseabdominalmuscles #TVAmuscles #activateTVA
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I don’t get no bread loaf sis, I get the whole bakery
I got all the cake, but in the wrong location.
Y’all have bread? I got a whole lot of cake in the back and dough in the front to match 😭😭😭
Lol my thought exactly, she’s complaining of what 🤔🥴🤣
Hee hee xx
😂😂😂😂 good one
I've always wondered why my abs go into a weird ridge when I do core!
Google diastisis recti.
It's really important to learn to use abdominal breathing in order to exercise abs properly. Otherwise, you're not contracting a whole lot of muscle which leads to either cramps and low results or worse, muscle damage.
Same here ❤ thank you girlfriend
I got a hernia this way. Ruined my military career before it even started. :..(@@GreyPunkWolf
Thank you! I was never able to figure out what "activate your core" truly meant until now 😅😂
Activating it is acting like someone is about to punch you in the gut, and you're bracing for it. Or, imagining your belly button pushing towards your spine
yeah same! I hate that instructors will yell it without explaining! I've done standing ab workouts before and felt nothing in the region. Turns out I needed to be clenching the whole time?
@@RuRaynor Have you been using your back or other muscles instead? Just wondering.
@brittanys505 I don't know! All I know is that with standing ab workouts I don't feel it at all, in comparison with good old fashioned bicycle crunches
it means tighten, essentially. the movement of contracting your muscles is what helps build them, otherwise you're basically doing nothing lol.
This needs to be made more common among those of us who do mainly home workouts
WHERE HAS THIS INFO BEEN ALL MY LIFE OMG
I SWEAR TO GOD !
🤗 In ballet classes😸
Nah fr
It's fake 💀
@@1200-uu8rrwhy?
The cue that helped me was: when lying on your back, think about pulling your belly button through your spine into the floor.
This is a really helpful visualization! I’ve recently started getting into exercising and it pisses me off to no end when they use phrases like “activate your core” “pinch your shoulder blades together” but don’t actually explain how to do it and so beginners end up doing it incorrectly. So much more helpful for me to hear “visualize pulling your belly button through your spine to the floor” and “shrug and then drop your shoulders” or (helpful specifically for my experience) “stand with choir posture” to figure out how to hold my body.
@@rabbit-rabbit-boyyes!! I didn't even know what 'brace your core ' or 'activate your core' meant lol
@@tanie3543 wait, are they different things? i’m just starting to get into working out and i keep seeing “engage”, “activate”, and “brace” your core and i don’t know what it means exactly lol i try to practice but i have no idea if i’m doing it correctly or not.
@@cgallardos no they're the same, but i didn't understand them. I think the op is right about pulling your belly to the floor lol
OHMY! THIS IS IT! i understand it better with this
Is that why they say to move on the exhale when doing exercises? I didn't know why before! 😊
Edit: I didn't expect to get so many likes or replies! 😂
Yes
Also, because technically it helps with managing a safe blood pressure, if you exhale on exertion. Standing up from a squat, exhale. Overhead press, exhale. Any time you're working against gravity, it's likely that you're on the exertion side of the exercise. So, exhale on exertion. I like to remember it as E&E.
No that's not why. You don't need to activate your TVA while crunching.
It's mostly because of the biomechanics of your diaphragm/lungs in combination with your core muscles. With breathing out the lungs shrink in size. You need this "extra space" when your muscles are tensed up, otherwise there would be less room for your organs (they get pressed down a little when you use your belly muscles) + your abdominal muscles are able to contract better that way
It’s the lung and blood thing mentioned in the other comments. More abdominal space means you’re less likely to cause a hernia. Which is also why flexing your TVA during a crunch is a bad idea. It increases abdominal pressure which can cause hernias. 🤢
Warning - if you recently had a pregnancy or have had a period where you had extreme belly fat, you may have diastasis recti and need to activate your transverse abdominis with exercises that let you SAFELY heal your abdominal tearing before doing something like a sit up (as shown here) or you may cause worse “coning” or “doming” aka breadloaf. (Look up diastasis recti on TH-cam for lots of videos on how to diagnose but if you had a baby or have a belly overhang you probably have it.)
I have enlarged fibroid that makes me look pregnant. Should I not do this
Lol no I have something called ”belly fat” and my abdominal muscles are underneath it.
😂
I do too, but the doming lessens when you do it this and it feels very different
That's not at all what this is about. This is about controlling the correct muscles to preserve the integrity of your core, and not going further than you can properly and safely do, it's not about how much fat you have
@@miyounova and this was about making a joke, that you sadly don't get
yes this!
My core got so much stronger after being pregnant, especially the 2nd time, because I was forced to learn to pay attention to the way i use each muscle. Mind body connection is crucial.
Actually I have shared your video to my 250+ clients 😊
Simp
Jinjayoo😳😳
She explained it so well! Breathing in when you are putting your head back down and then exhaling while pulling your belly button in as if you were pulling it into your lower back flattens the stomach out and works those muscles that she's talking about when you're crunching up. Of course she knows what she's talking about.... look at her dang abs! Amazing!
I can’t seem to get it.. does it mean my abs are not strong enough just to hold that? I think I get it until I do the exercise lol (not sure tho either 😭).
That bread loaf can also signify a separation in your abdominal muscles. If that exercise pushes your muscles out then it is most likely causing the separation to get worse
What exercises help reverse this?
Yep, could be diastasis recti separation (and crunches can make it worse).
How do you reverse this?
Can you please explain this better and also what do we do to fix it? Thank you!
Yes.. how to rectify it or make it less obvious 😊
This makes so much sense. This also makes me hate laying down ab exercises even more. Not only do I have asthma which makes breathing in general difficult after a short while of doing exercises, but now I also need to make sure Im breathing properly into the stomach... Im happy when Im breathing period.
Look up calisthenics core workouts. Also steam helps with asthma 👌 or eucalyptus on your chest
Lucy lismore has great core workouts that arent just crunches. Might help.
Really great video! The bread loaf' is made up of the stronger muscles, that easily help you sit up. The more you bread loaf, the more you'll never achieve flat abs or a really strong core. Mini sit ups, for a few months, where you only move as far as you can while keeping your abdomen flat, will do more for your abs than anything else. When your abdomen is flat, the deeper, weaker muscles are getting a proper work out. Mini sit ups are SO boring and unfulfilling... They are a bit soul destroying...until you realise they are SO worth it! They're great for lower back stability, weight lifters, dancers, gymnasts and athletes
Omg!! I am exercising for 2years and I know new veryyy important thing today. That's safe my life😄Thank you for sharing this helpful tip😊❤
People who sing regularly and/or were trained in their breathing can do this pretty naturally or even in daily life, I find it fascinating
Love just the simple explanation of how when to activate! 🎉
Theres too much fat in the way to see what shape my belly is making 😭😂😂
I saw another vid she said to make a tsss sound like a snake and imagine pulling your hip bones together and that helped me too!
so did I!
Literally this tip saved my life
oh my gosh, i thought i was broken 😂 thanks for explaining!!
Thank you so so much! I literally just followed along and felt the difference immediately! This is the type of shorts that percolate in my subconscious in such an instant way I’m super grateful
Cannot explain how appreciative I am to finally get a super helpful fitness tip for once and not an ad from that gym bro
This simple short made me understand my core. Thank you
breathe with your belly not your chest...use your abs to push the air out... inhale dropping back, and blow out as you roll up
You explained it more than anyone else on TH-cam .. thank you.
Legitimately helpful! Thank you!
I had to practice this every single day to learn it. Thank you and it made a difference!
Good info, thank you!
That’s one of the many core muscles most people don’t activate. You can also push out your belly, pull it up, pull it in, pull it right or left, try it out. All of that should engage when doing core exercises. It’s the hardest mind muscle connective imo, I can’t get it right yet
How do you pull it left and right?
Hardest mind muscle connection? Thank you so much for saying this. As a man of 27 years of age I’ve always felt like my core was my weakest point in my body. Seems I gotta do lots of research now.
Me looking at this with the critical analysis of a college professor, pretending like i do abs lol
As a gymnast my coach told us to think about pushing our belly button to the floor
Squat University and many other physical therapists/trainers often talk about NOT drawing your belly button towards your spine during core work, but rather breathing in deeply to expand and then bracing, in order to create stability in the spine and fully engage all core muscles in the lower back and lower abdomen. This basically contradicts that and I’m wondering what are the benefits and downsides of doing it this way versus the other?
This is actually very helpful!
Looks like a diastasis.
Definitely need to control those intra abdominal muscles for pressure management 💪
Thank you so much! I’ve always wondered why it was like that!
Yoga helped me connect more with my body and learn proper form for a lot of exercises. They provide more guidance than the average workout video
I feel like i have to redo my workout now.. lol THANK YOU ❤
This is so helpful! Thank you!!!!
Thanks that was very helpful!!
Omg I always thought that I was too skinny and i felt horrible all the time. Thank you!!!
Too skinny?
@@jaybeanzx When you're severely underweight you have no fat tissue to cover your abs. So if you try to do this exercise the wrong way, you don't get a loaf. You get a Tablerone triangle chocolate bar. I hope your question was out of pure confusion and if so, I hope I explained what happens to skinny people's abs
@@falsehoodintensifies445 Ah, yes I was confused, thanks for explaining!
Thank you!!!!!
I have diastasis recti that I’ve been working on (at one point I couldn’t even suck in my gut) … but I still get the weird peak when doing a sit up… this made it go away (mostly, there’s still a little piece that sticks up still where my ab still opens)
great demo!! i see a lot of coaches say not to dome but they rarely show how to fix it. 👏🏽
My physical therapist compared it to how your stomach tightens when you laugh! Your not 'sucking it in'...your activating other muscles
Great and motivated tip.Thank you!
I am overweight so it's hard to tell what's going on under there when I'm in the gym 😂, but I have diastasis recti from pregnancy and it's resulted in back pain as back then I had no idea this problem existed and that it's pretty common. Important to engage your core even in your usual posture but I keep forgetting!
oh my god I’m a guy and this has happened to my since forever!!! I’ve been so frustrated because I knew my abs weren’t supposed to look like that while doing excercise and not a single gym pro / instructor has been able to tell me what was wrong until I saw this video!! Bless you ♥️🙌🏻
Thanks Ashley Judd that was very helpful. 😜
There are exercises that are definitely contraindicated if one has diastasis rectii, which is what causes this doming effect- the muscles separate (often as a result of pregnancy or weight issues, but can also separate as a result of exercising them too hard/incorrectly) and this can cause a ton of other issues. I absolutely do not do crunches because of this, they’re crap exercises anyway.
Agree. Crunches are a way to get hurt. My PT taught me to do planks for core strength. Aren't we over the "flat abs" nonsense already.
This helped so much
This is...
If you have a belly either you're bloated or you have excess fat on your belly.
You don't need to keep your belly flat just for the duration of doing the crunches though, unless your crush is watching you exercise.
And doing variations of crunches won't benefit you in any meaningful way, you could be doing many other exercises and getting a lot more bang for your buck.
Nonsense. Crunches are one of the best exercises for the rectus abdominus.
@@MatteoFitness It may well be, but what I'm saying is further than that, what I'm saying is that it's not even worth targeting your abdominal muscles. Not as a woman. At the right body weight your abs will look fantastic. I think most people would agree that not-so-muscular abs _with low belly fat_ looks equivalent to (or even often more aesthetically pleasing) than muscular abs with _or_ without low belly fat. ( _Building_ the ab muscles is not what makes abs look better on women)
On men I recognise it's more up to preference, enough so that it at least makes sense to have it as a goal to have more muscular abs.
It's also part of the conversation that there's an opportunity cost involved. In most circumstances, unless you spend a crazy amount of time working out, you could be exercising some other area instead and reap more rewards.
Omggggggggg I needed this 5 years ago. TYSM!!
Excellent advice, thank you👏🏻🐬
Thank you this is very helpful
If you get the "loaf" stop doing the ab-excersizes and get it checked by a physio tgerapist or foctor first.
It happens a lot because of rectus diastatis. It can occur due to pregnancy, overweight, c-section and abdominal surgery. A lot of people never heard of it.
If you have RD, pushing through with regular ab-excersizes can cause hernia abd un-nessecary strain on the mid- and lower back.
Exactly! Thank you
this was very helpful , thank you
Thank you, it really helped!
THANK YOU SO MUCH !!!
Just don’t lift the head from the ground. All you accomplish is to increase pressure on your Pelvic Floor muscles. Then, you can develop urinary incontinence. Exhale to activate your TA’s and that’s all you need to do. Replace crunches for hipopresives. Good luck ladies
The only thing that should get roasted from your content is our belly fat. Thank you for this helpful information 😊
This is important, i tried for years without instruction and i struggled. Having to retrain and seeing strength increase a lot 👌but it hurts all over again xD its improved my posture too.
This is really helpful to know! I'm sad we live in a world where you thought you'd get roasted for this! Thx for teaching us how to bake our belly loaves 😂
Are you sure it’s not because I have a little baby bread loaf situation?!😂
Cute
Ive tried this. My tummy muscles arent playing game yet so i’ll keep working on it. Hope to get there soon
Omg Thankyou. I always felt broken like I work out a lot, have abs, but have no strength there.
Thank you for this video. I get that little loaf 🍞 when doing some ab work
Tysm!! I legit was beginning to suspect I had a distasis recti.
That's a really good tip thank you
You made it look amazing
def going to try this ❤
Great advice! 💯👌
Omg Erin! I started folloeing you years ago, so happy to see you on shorts
Thank you so much! I kept thinking I was gaining weight or something!
why does she lowkey look like Natalie Portman
I'm defo gonna have to try this coz the middle of my abdomen is definitely the only part that goes hard when I work my core
Another good way to reset your breathing that I learned in choir is to lay belly down exhale fully and feel your body compress to the floor, breathe in and let lungs inflate. Learned this was I was in 7th grade and it’s never failed to help!
it's too difficult for me to even fill my belly while breathing in lmao
ohhh it helps thankyou so much 💓
Thank you, I've had that issue.
It can also be signs of an aortic hernia and can be super serious! Almost always seen in cardiac patients ❤
I hate knowing there could be something wrong with me like I swear the next comments are gonna be "if you have this you are pregnant, have brain cancer and diabetes 😭
But thank you regardless
My PT said that when you activate properly the waist widens rather than bulges up. I still have to look down for the “widening” to see if I’m doing it correctly!
All the trained singers and actors out there reading the comments be like 🙄😒
It was either in elementary or middle school I had some coach or teacher tell us to suck in our abs, otherwise we will get a "bicep on our belly." It stuck with me all these years and I have been pulling my core in ever since!
Wow that actually worked!😅 Thanx
Great tip!
Its like a core work out multiplier
Man I've been wondering about that since I was a junior in high school 😂
Never seen anyone damn near strangle themselves like that doing crunches tho. That’s wild
So helpful!
Rather know than not know. Thanks for this video
The best one who ever explained it 🤍
Ooooh thank you! I’ll be glad when the loaf becomes a mini muffin but until then, I’ll be trying this! Thanks for the tip!
Thanks for the advice
Thank you! But then how do you breathe if the correct positioning is an exhale? 😅
Thank youuuuuu ❤🎉
Thanks for sharing 🙏😂
Same, so relatable, i always wondered why its so bulging
Hard work
#shorts 5 tips to have more fun in daily life!
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You want to tell me I've been working out the ineffectively this whole time? 💀
HOLY SHIR THIS IS WORK EPIC