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pelvic floor. The transverse abdominal muscle is a slow twitch muscle whose primary responsibility is holding the spine in an upright position. In its role as postural stabilizer, it has a direct influence on dynamic balance.

Perhaps the most interesting study about the transverse abdominal (TVA) was done by Paul Hodges, PHd, at the University of Queensland. Hodges wanted to explore the relationship between low back pain and the TVA. He took subjects who experienced low back pain, and had them perform a traditional biceps curl. Through electro-magnetic monitoring, he discovered that these subjects first activated their biceps, and then, a few seconds later, they activated their TVA. In contrast, the subjects who did not have back pain activated their TVA a split second prior to activating their biceps, thereby providing the necessary spinal stabilization to protect their lower back.

One of the functions of the TVA is to press against the diaphragm to expel the air from the abdominal cavity upon exhalation. Think of how a balloon flattens when you let the air out. Practicing deep exhalations is a good way to get in touch with this muscle. Many Canadian physical therapists advise patients to simply hold a 10-count abdominal contraction ten times a day in order to get the TVA activated.

Since the TVA acts as a spinal stabilizer, it is crucial to postural alignment, which is an important element for dynamic balance. If your weight is either too far forward or back, or if you tend to hold more weight on one side of your body than the other, you will have trouble balancing. However, while core activation influences posture, posture and alignment can affect one's ability to activate the core. A correctly aligned center of gravity provides us with the movement intuition that is necessary for clear communication with our brains. This is the point that many fitness professionals miss when they teach core strengthening exercises. Without proper alignment, the exercises will not work the core musculature. Instead, larger and more superficial muscles will compensate. When this happens, the brain receives the wrong message, and movements become clumsy.

Therefore, if you are serious about incorporating core strength training into your fitness routine, you might consider having your postural alignment accessed by a qualified fitness professional. Pilates instructors as well as trainers certified by the National Academy of Sports Medicine specialize in alignment assessment. This is especially important if you've ever been injured. Injuries can cause pronounced strength and balance discrepancies on one side of the body. Fortunately, it might be possible to correct these discrepancies through core training. You might even be able to prevent future injuries. A fitness professional can suggest the best core exercise to suit your needs. Some core exercises are suitable for athletic pursuits, while others enhance the functional movements of daily activities.

The recent popularity of balance training equipment such as stability balls, bosu and balance boards makes it easy to develop an effective core strength training program. However, it behooves you to realize that core fitness programs should be progressive. Begin with core exercises that use body weight, and then gradually progress to using balance training equipment.

Learn more about this author, Lisa Marie Mercer.
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