Transverse Abdominus
The transverse abdominus are the deepest layers of the abdominal wall, and are one of the primary respiratory muscles. It is quite difficult to "train" in a pure sense. Athletes come closest to training the transverse abdominus during a "kiai" while executing a strong technique, when performing a heavy squat or deadlift, or during a hard sneeze or cough. The abdominals are antagonistic to the spinal extensors.
The abdominals function as part of a kinetic chain, which also includes the neck and hip flexors. Interestingly, many abdominal "rollers" sold through infomcrcials ignore this fact, creating devices which allow trunk flexion with no tension on the neck flexors. Although occasional use of these devices should cause no harm, chronic use might negatively alter the functional relationship between the links of the flexor chain.
Martial Arts Applications. The abdominals constantly engage to help stabilize the torso during almost all movements. Abdominal training expert Paul Chek suggests that when stabilizer muscles possess insufficient strength, the motor cortex of the brain will not allow the prime movers to contract to their expected potential.47 This appears to be a protective mechanism. If the body realizes it can't stabilize a certain movement, it simply won't allow the movement to be performed.
Athletes in a variety of sports collaborate this theory. In fact, a simple way to make almost anyone stronger is to improve abdominal strength. Many martial artists intuitively recognize this fact, but still cling to outdated and ineffective methods for training the core muscles of the body. The following section presents methods and justifications for training the core musculature.
Abdominals are also involved in respiration and, of course, in flexing and rotating the trunk. Most strength coaches think of the abdominals as the muscles which transmit forces from the lower body to the upper body as in transmitting the forward rotation of the rear hip to the shoulders when executing a front punch. Therefore, weak abdominals can at least potentially be a weak link in total development. No wonder the abdominals are considered an important muscle group!
Unique Characteristics. Abdominal training does not significantly affect the layer of fat which oftentimes covers these muscles. Many people become slaves to crunches, sit-ups, and television infomcrcial devices, when the real issue is bodyfat, not abdominal conditioning. In fact, many of these people probably have superbly conditioned abdominals. Bodyfat is reduced through a comprehensive training program incorporating resistance training and caloric manipulation, not merely abdominal training! One competitive bodybuilder has startling abdominal development, particularly when he is closing in on a competition. When asked what he does to get his abdominals in such great shape, his standard reply is "four sets of nothing," which isn't too far from the truth. He usually only trains these muscles during the weeks leading up to a competition.
Length Assessment. To assess minimal standards for abdominal length, athletes lie prone (face down), as if about to perform a push-up. Hands are directly under the shoulder joints. Keeping the anterior superior illiac spine (the hip bones at the front) on the floor, extend the arms as far as possible.
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