Discussion Board

You know what I'm talking about.

It is almost a universal area of concern.

For most of us, anyway. And if you don't know where the "pooch" area is, please present yourself so I can clarify! I have yet to find someone of at least a certain age who doesn't know exactly what I'm talking about.

That zone right beneath the belt line in front.

What’s with the “pooch”, anyway?

As explained in the "7 Seconds to a Flat Belly" Video, abdominal pooch is caused by more than just extra abdominal fat, though that of course is a big factor here. It is also due to prolapse of internal organs due to gravitational pull, AND to reduced muscle tone of the Transversus Abdominus (TA) muscle.


The Transversus Abdominus muscle represented by red zone in image (right)

In brief, abdominal pooch makers are:

1. excess abdominal fat
2. prolapse of internal organs due to the effect of gravity
3. reduced muscle tone of the Transversus Abdominus muscle


Finding an easy to understand image of the TA muscle is difficult because it’s so well buried under all of the other abdominal muscles. Yes, the full set of abdominal muscles work together as a team, and it can be difficult if not impossible to isolate them completely.

However, the TA is head player when it comes to protecting the lower abdominal cavity from internal as well as external pressure. That’s why it tightens up when you cough, sneeze, or laugh. Or when you anticipate a punch in the stomach.
It facilitates exhalation.

The TA muscle also provides trunk stability and keeps the waist tight. But if we don’t go out of our way to work the TA muscle, we lose the tight waist. And the trunk stability. And the flat belly.

AND this muscle can be trained directly. It can be isometrically contracted, and you can get so good at it that in a fraction of a second, you can have it tightened in place and feel muscle fatigue - a great way to train the TA without special equipment or even needing to get on the floor.

The video gives you instruction, information, and the tools you need to do this powerful move.

Do this simple move for at least 3 days in a row and you'll feel the difference. 5 – 7 days, even better.

Think of it as a belly boot camp!

Lani

That's the spirit Letha! Glad you likey.

Lani

Thanks for the exercise Lani. Great for men and women.
Your exercise reminds me of one that I do, in reverse! You may know this one as well. It is called Vacuums.

I exhale first, pull in my tummy as tight as possible and shallow breathe for at least 30 seconds. Then let go and breathe normally. You can do this similar exercise any place, any time in any position as well.

I will be trying yours during my next gym session, tomorrow.

Yes David, that move is a progression in the series. It's a good next step as you are having to hold the TA tight against your instinctive response to release it with the in breath. It's an intense isometric leveraged against resistance. Keep it up!

Lani

Geoffrey, you are right in that poor posture contributes to the pooch in that they actually feed each other in a vicious cycle.

Due to the effects of gravitational pull, our knees start to roll inward, the feet turn out, the tail hikes up in back, the belly pooches out, and then a collapse works its way up the spine. Not a pretty picture! Our bodies take the past of least resistance, and that is why we need to keep the muscles challenged AND put conscious attention into restoring and maintaining correct anatomical alignment.

Exercise IS physical therapy, yet if we just move through the motions without bringing new challenge to those muscles that have released the most due to insufficient challenge - such as the transversus abdominus muscle - we don't maximize the potential of exercise to restore our physical functional in so many ways.

The weak TA can contribute mightily to the posture situation. So, as I noted, they can together create multiple problems! Yet paying attention to aligning the body and training key postural muscles of the core - including in the transversus abdominus, all abdominal muscles, spinal erectors, the middle and lower traps, and the glutes - to target the big players right off the bat - fundamental to well being of the spinal column, functional movement, and living pain free.

Lani