When it comes to activating the abdominal muscles effectively, fitness professionals and rehab providers have long turned to various cues. One of the most prevalent is “drawing the navel to the spine.” While this cue has been widely used, it isn’t necessarily my favorite cue. Understanding why requires a deeper look at the anatomy of the core and how the different muscles work together.
Your abdominal wall is primarily composed of four muscle groups that work synergistically to provide stability and movement.
1. Transverse Abdominis (TVA): Often referred to as the “corset muscle,” the TVA is the deepest layer of abdominal muscles. It wraps around the torso horizontally, providing stability and support to the lumbar spine and pelvis. Its primary function is to increase intra-abdominal pressure, which stabilizes the core during movement.
2. Internal Obliques: Located just above the TVA, these muscles run diagonally upwards and are involved in trunk rotation and lateral flexion. They also contribute to spinal stability and tension in the abdominal wall.
3. External Obliques: These muscles sit above the internal obliques and run diagonally downwards. They aid in trunk rotation, flexion, and lateral bending, as well as providing stability.
4. Rectus Abdominis: The most superficially located abdominal muscle, this is the area most commonly associated with the “six-pack.” It runs vertically along the front of the abdomen and is largely involved in trunk flexion.
While “drawing the navel to the spine” may seem like it would engage the core, it often leads to several issues:
Breath Holding: A common problem with this cue is that it often causes individuals to hold their breath. This inhibits the functionality of the core muscles, as proper oxygenation and the engagement of the diaphragm are crucial for core stability.
Overuse of the muscles that are already overworking : This cue may unintentionally promote contraction of the middle and upper abs. Many people are already prone to overuse these muscles, leading to an imbalance in muscle engagement and potentially causing poor posture and inefficient movement patterns. When we neglect firing equally through the core for an abdominal brace, we provide less support for the low back, and overtime can cause excessive pressure down into the pelvic floor.
Inadequate TVA Activation: Activating the TVA isn’t about sucking in the stomach but rather about generating tension in the deep core muscles to provide stability. Simply “pulling in the navel” can result in a superficial engagement that neglects the foundational support the TVA offers.
Here are some better cues to engage the Deep Core:
To truly engage the TVA and support core function, consider alternative cues and techniques:
Lower Abdominals pull towards Belly Button Visualize drawing the lower abdominals up towards the belly button on an exhale. This encourages engagement in the lower portion of the TVA and lower obliques without holding your breath or overly recruiting the upper abdominals. You can add on a little pelvic floor activation to this as well.
Feel the TVA Activate:** Place your fingers on the inside of your hip bones (ASIS) and apply slight pressure. When properly engaged, you should feel the TVA activate under your fingers as it tightens.
Diaphragmatic Breathing is also important for good core activation. Encourage diaphragmatic (or umbrella) breathing as part of core engagement exercises. Proper breathing ensures the diaphragm works in concert with the TVA and other deep core muscles.It can be helpful to get a good expansion of the diaphragm on the inhale before engaging the abdominals on the exhale.
Understanding the anatomy and functionality of your core muscles can dramatically improve your training effectiveness and reduce the likelihood of injury. By shifting focus from the superficial “drawing the navel to the spine” to more nuanced cues, you can achieve a balanced, well-engaged core that enhances both performance and posture. Always remember that effective core engagement involves all parts of our intricate musculature, harmonizing strength, stability, and breath.
