Tai Chi Health Benefit Themes: Our Abdominals and Internals

There are several fundamental components of our Tai Chi that rely on the intricate role played by our abdominal wall.

What makes up this ‘wall’ and how do these tissues create our Tai Chi movements?

We have four integral parts to our abdominal musculature (see diagram). The Transverse Abdominus (TA) runs horizontally across and forms the deepest part of the wall. This section is chiefly responsible for stabilizing the spine; allowing for strong dynamic balance as we move in varied directions. The TA is also used during abdominal breathing. The Rectus Abdominus (RA), the outermost layer, is the long vertical portion. It extends from the center downwards and attaches to the pubic bone and pelvic floor below. The role of the RA is mainly to support an upright posture, especially during complex movements we perform in Tai Chi. The obliques (internal and external) cross in a diagonal fashion, helping us to execute rotational and side bending actions. These muscles attach collectively to the lower ribs, lumbar vertebrae, iliac crest (upper border) of the pelvis and the thoracolumbar fascia (white areas in the diagram).

Which specific Tai Chi movements engage our abdominals the most?

1. Brush knee with twist step: the precision involved demands consistent core strength and balance from the TA. The obliques play a key role in torso rotation.
2. Wave hands like clouds:  the co-ordination and weight shifting involved uses the TA and obliques in particular.
3. Parting wild horse’s mane: the repeated torso rotation activates both obliques
4. Standing on one leg (kicks): the upright posture, alignment and spinal stabilization required engages the TA and RA in particular.

How do we keep a soft ‘belly’ in Tai Chi while improving breathing and organ function?

Given the strong activity of our abdominals, how do we keep our ‘belly’ or abdomen relaxed, an important intention we set during our Tai Chi practice? This is not an easy task. Nonetheless, we can accomplish this, since the various muscles involved work in tandem effortlessly, contracting and relaxing, adjusting to our postures as we move.

With our abdomen relaxed, our diaphragm can drop downwards more easily without the resistance of a tight abdominal wall. As we inhale in this manner, our abdomen appears rounder and protrudes outwards a little. The result is a profound yet natural abdominal type breathing. We are also reminded to keep our neck, shoulders and elbows relaxed, reducing the use of less efficient accessory muscles to breathe. Our diaphragm is happily given permission to take over and fully expand in all directions, promoting optimal lung ventilation and an increased oxygen uptake.

This interplay between the diaphragm and the abdominals is important in other ways. By maintaining an opening of the abdominal cavity for the diaphragm to travel, space is created for the internal organs to move and receive greater circulation. There is also a healthy type of massaging that occurs for the internals by the repeated opening and closing of the abdominal space while moving. Unwanted toxins are effectively removed while new oxygen is delivered to vital organs and tissues.

What about the lower dantian?

Traditional Chinese medicine teaches us that the abdominal wall surrounds our lower dantian, protecting it from potential trauma or injury. And by encouraging an opening and relaxation of this area with our Tai Chi practice, Qi can sink more easily into the lower dantian, away from the upper body. This brings calmness, grounding and strengthening of our internal energy or life force.

Our powerful abdominal wall provides us with amazing strength, stability, balance and flexibility. And exploration of our internal physiology further demonstrates its deeper benefit to one’s overall good health. Thanks to Master Moy for this wonderful treasure available to everyone!

Copyright ©️ 2025 Lila Zitouni

Translation by Jordi Awarita, Cathy Filion