Transsexuals Workouts for Male to Female

This is a working article and has not been edited.  Read at your own grammar sanity.

I been working out for body modification since 2000 but in 2010 I decided I wanted to transition to female.  I knew that the transition would require more than just taking drugs; because well male body building requires more than just drugs.  The body modification that is “Body Building” is the following:

  • about 10% drugs,
  • about 10% mental head space
  • about 20% diet
  • about 20% behavior
  • about 40% working out

You will hear again and again in both of these endeavors there is no magic pill.  You will not just wake up in the morning and get to a goal.  And as I could not find anything close to what I ended up needing as guide to physically transitioning I thought I would put down my thoughts. 

So if one is looking up body modification as it relates to ideal masculine body frame one can find tons.  Like most thing it most content and research is written male centric but none of this really helped but in the most general way.  Most women are trying to correct a problem area (make shoulders larger or make hips smaller) which again centers on those male centric exercises.  A small subset of women are looking for body modification as it relates to ideal female body frame which is a small but growing field and did help some as I did my research.  Both Female to Male(FtM) and Male to Female (MtF) are dealing with overcoming genetics, changing center of gravity and some level of deportment change depending on where they desire to go on the gender spectrum.  But with FtM gains the world of material for males.  The MtF is left with a very swallow pond and the piety is that most of what there is are based around the “feminization” fetish and ends up being misleading as to play to the fetish.  The second biggest area tends to be women writing on how walk or move more feminine.  So when I was looking for how to do body modification I was a very sad girl.

What are the Goals

The two pictures below are sized in such a way that the skeletons are the same size.  We can understand that 90% of the portions of the bone are the same between males and females.  Males have bigger skeletons and women have wider and more flexable  hip bones but these are minor over all.  If you have a male and a female of similar frames 90% of skeleton joints will line up.  There is much bigger gender differences in the muscle system. 

Now I am NOT saying this are the are the ideal male and female muscle structure, but on are gender spectrum these could be opposite gender positions.  And since I am going to be talking to about muscles using body builders seems fitting.  As the MtF will on some level. . . . WAIT. . . . I know the active voice is what I should strive for BUT there is so many answers to this problem and so many different wins.  And all win are great.  I am going to write about my goals in the first person as to keep the reader in mind that these are my thoughts and by no way the only method to a persons goal.  So Ideally in my mind I was starting with the male picture and I wanted to get to the female muscle frame.  So the list of things

I needed to do would go something like this:

  • improve flexibility
  • lengthen muscles
  • be able to roll out hips (most boys will not get this I will explain It later)
  • lower my center of gravity
  • improve spine Frontal Plane and Lateral Plane movement  fluidity, range and change the movement start point
    • looking at the female drawing the “S” of the spine would be very hard for the male to do for reasons I will try to explain later.
  • Build the gluteus minus as to build hips
  • Build the gluteus maxims as to increase back curve
  • Major strengthening of the transverse muscle
    • This is the most inner of 3 sets of abdominal muscles
    • Works as a corseting muscles
    • Gives an hourglass like look
  •  Major strengthening to the internal abdominal oblique muscle
    • Pulls the shoulder forward
    • Start point work need to be done here
  • Major strengthening to the external abdominal oblique muscle
    • Pulls the hips to the shoulder
    • Start point work need to be done here too
  • Lengthening the Full Rectus Abdominis Muscle(six pack)
    • flexing the torso and spine in the abdominal region
    • improve spine Frontal Plane and Lateral Plane movement
  • Ankle range of motion, accuracy and strength
    • Be able to Demi pointe or supporting body weight on the balls of one or both feet with heels raised above the floor.
    • Be able to Elevé or rising to demi pointe (on the balls of the feet) with straight legs beginning with feet flat on the floor. This is in contrast to relevé
    • Be able to Relevé Rising onto the balls or toes of one or both feet by pivoting feet downward at the ankles, or supporting the body with feet in the resulting demi pointe (raised heels) or en pointe (on the tips of the toes) orientations.
  • Shoulders smaller and learn position control
  • Neck smaller and more flexible

Where to Start

Wow what a list.  Are you surprised that I was confused about where to start.  I really was confused as worked though this problem.  But there was somethings about working out that I had kinda allow myself to passively forget that I wish I had remembered much earlier on because it really would have helped.  Mostly because with each muscle there are gender differences in how we think and do the little things that muscles do.  What do I mean?  Will for the most part everyone gets caught up in one of two qualities of muscle 1. How much can it lift. 2. How long can it functions but there is several more qualities.  Let me see how many I can number:

  1. How much can the set of muscles lift
    1. It is NEVER one, it is often a set
    2. There Is a dominate muscle
    3. antagonist (partner) muscles often have difference in different genders
  2. How much endurance does a set of muscles have
  3. How accurately do the muscles move though space as requested
    1. Try drawing a prefect circle
  4. With what accuraccy can a movement be repeated time after time 
    1. Bowl a 300
  5. Moving one set of muscles while another set of muscle are moving.
  6. Moving one set of muscles without moving another
    1. Classic of this is walking with a book resting on your head
  7. Knowing and or changing the starting point of a muscle movement
    1. Think Bruce Lee’s One Inch punch http://youtu.be/Kx9iPFMriz0
  8. Positure with and without skelton help
  9. Controling the diaphragm
    1. Opera singer exercises
  10. How flexable is the muscles set
  11.  How fast does the muscle recover form being sore.
  12. Balance

If all these things seem like over thinking, you might be right I do that a lot.  But I would put forth that when studing gender’s phyiscal nature as it a spectum all of the muscle qualities are important to me as I go do my body modifaction.  Each persons does the above things differently and as we look at points on the gender spectum as classes.  These class have thing in commen.  The more words I had to discribe what I was wanting the easier it was to accompish the body modifcation.

Most Western societies operate on the idea that gender is a binary—that there are essentially only two genders (men and women) based on two sexes (male and female), and that everyone must fit one or the other. And we as trans often get into the mode that that we are moving from one binary point to another which of course is false.  It would be easier to write a something that goes from point A to B but life is never easy.  In some cultures and subcultures(inckuding my own), gender has traditionally been viewed as fluid, or existing along a spectrum.

In the United States, the gender spectrum was formed as an extension of the limiting gender binary that viewed man and woman as the only two gender options. It is a linear model, ranging from 100% man to 100% woman with various states in between. The gender continuum (sometimes referred to as the gender matrix) is an extension of this gender spectrum that includes additional gender identities. A continuum is multidimensional, allowing third gender, fourth gender, fifth gender, agender, or genderless options, as well as many other possibilities and combinations; it is thus a more accurate reflection of the true diversity of human genders. With this an individual needs to mark in there mind two points one where on this spectrum do I start and and where (in general ) do I want to arrive.  And while there is a method of describing yourself one the gender spectrum (100% man to 100% woman) there is also describing the that position as it differs froms others who have the same position on the scale. It might go like the following:

Starting Point Goal Point?

Chemically or Hormonally where are you? Are you above or below other people whom you precieve to be at this gender point?

N/A You will nott know until you get there but the starting imformation is so helpful to chart a path.

What are ten words that describe your starting gender head space:

Who are the stereotypes that easly communicate your gender position to others.

Keep in mind you will most likely laugh when you get there or others who are already at this gender point may not agree with the following -- that is not as important as writting something down that gets you a projected point B in this from point A to B thing that I am talking about.

What are ten words that describes your goal gender head space:

Who are the stereotypes that easly communicate your gender position to others.

What is the behavior (physical actions) that defined your gender position.

What activities did you do as a child?

What activities did you do as early adult?

What is the behavior (physical actions) that defined your goal gender position?

How well did you take care yourself 

Workout? How?

What do you imagine are the sterotypical activites of your goal gender position?
What good things did you find from this gender position? What good things did you find from your goal gender position?
What bad things did you find from this gender position? What bad things did you find from your gender position?
   

Now these questions are not meant to be a judgement thing but what I will be emphasising is large movement from across the gender spectrum from high percentage male to high percentage female.  And again I am using sterotypes and I could quickly come up with a very male hetro ballet dancer and very female power lifter to show how my essay is out to lunch but in general this should have good stuff

Most males get into the workout model of how much can the set of muscles lift. Which builds type 1 muscles or round fat with rapid strength. They tend to stress the upper body mostly becuase the male body likes to have upper body strenght and rewards the person with lots of nifty big ballon like muscles,  These type 1 muscles tend to crowd out other types of mass including type 2 muscles mass (endurance muscle long thin muscles).  Type 1 muscles often tend to limit flexablity which in turn limits the accuracy in movement. Thus the "bull in a china shop" which I have been called or been assumed to be for more years then I like to think of.  

I wanted to move to a high femme dancer model sterotype.

With me there was lots of trail and ERROR so please do not think this was well thought out from the start.

I sought to improve flexibilityI started with yoga but yoga was to self monitored in that you have to know that you are doing it right.  I was introduced to Bellydancing and that really helped. I started out not being able to touch my ankles and no flexing in my lower back.  My lower back was very strong but had no range of movement.  So to be a little more technical I had a very strong lumbar as the dominate muscle in my core.  This is typical for the more male positures and limits movement in the hips from side to side and limits hip lifts.

lengthen muscles which is basically lowering the amount of type one muscles and replacing it with type 2. 

be able to roll out hips (most boys will not get this) your hips can move in a lot of directions.  And someone telling you to "roll them forward" does not give you alot of clues.  At least it did not for me becuase I tightened my glutes (ass) to push my hips forward vs what dancers are trained to do at young age is tightening the lower Rectus Abdominis Muscle (bottom of the six pack) to pull the bottom forward part of the hip bone high off the ground. This in effect rolls the hip.  This is hard for me and I tend to have very little range of movement. But in doing it I walk in heels better and I start to get the back curve I am looking for,

Lower my center of gravit.  With women tending to have larger hips and not walking with locked hips there center of gravity tends to be located lower on the body than a male with the same hieght and wieght. So in wanting to lower that center of gravity I had to practice walking without locking my hips.  Or standng on the muscles vs standing on the bones.

I seeking to improve my spine frontal plane and lateral plane movement fluidity, range. Not to mention changing the movement starting point.  Easist example of this might be how girls vs boys hold their arms and hands relaxed as they walk.  Girls tend to have arms swing across the front body hands facing out and away normally open.  While boys tend swing arms along side (like marching) hands facing inward and cupped or fists.  tring to change from one to another requires alot of rethinking. 

looking at the female drawing the “S” of the spine would be very hard for the male to do for reasons.  Because of the male tendancy to stand with a wide A frame and supporting that with strenght from the lower back muscles.  This is the method that allows from the lifting weight and doing all that strong upper body stuff. It prevents the moving of the the body from side to side.  In fact the things that allow for the sway is the opposite of what makes a good marcher.

The way that I learned this was to do alot of bellydancing as I said.  I quickly figured out that I had to relearn how to stand for my transistion.  But to put it in to words I would summerize it to say instead of standing my on my bones I stand with the support of muscles.  To be more detailed I would say I roll my knees which allows mobility in the spine and knees and helped improve my balance. Standing with my feet a few inches apart, parelle and keeping my knees slightly bent. I tried to keep my feet within the space that is the widest on my body(which Happens to be my shoulders). Only stepping out of that circle with intention. I try to keep my weight low and evenly on both feet. Harder to discribe but I work on gently stretching my spine while dropping my shoulders.  Another hard thing to discribe is getting my tailbone to points toward the ground. I get this by thinking about how I start a situp with my lower abs. I want to let the spine relax into this position, without force or tension.  I tryto keep my neck and head straight. A head normally weighs about 8-12 pounds, which can create a lot of pressure on the spine.  I relax my chest holding it high using abs.  This allows my hips to move freely and that tends to be a swing.

Major strengthening of the transverse muscle this is a mystery muscle it is the opposite muscles of the lumbar but its effect is to give a corset like shape to the body,  The main exercise that works transverse muscle is the vacuum exercise.  In performing a vacuum (activating the transverse abdominis), one draws one's bellybutton inward, toward the spine. Some perform a vacuum in conjunction with bending over, reaching overhead, or when lifting heavy weights,  Increasing the range of motion (how far it is drawn in), the intensity (very little can be done, other than resisting gravity) or the duration are the methods of making the muscles stronger. Performing flutters or tabatta intervals of high intensity and rest similar to kegal exercises is also common. It may also be possible to vary the pressures by contorting the body or exerting various pressures on tissues connected to the transversus abdominis.

see https://youtu.be/N9msEniBkbU

 

 

 

Build the gluteus maxims as to increase back curve

Start point work need to be done here

Major strengthening to the external abdominal oblique muscle

Pulls the hips to the shoulder

Start point work need to be done here too

Lengthening the Full Rectus Abdominis Muscle(six pack)

flexing the torso and spine in the abdominal region

improve spine Frontal Plane and Lateral Plane movement

Ankle range of motion, accuracy and strength

Be able to Demi pointe or supporting body weight on the balls of one or both feet with heels raised above the floor.

Be able to Elevé or rising to demi pointe (on the balls of the feet) with straight legs beginning with feet flat on the floor. This is in contrast to relevé

Be able to Relevé Rising onto the balls or toes of one or both feet by pivoting feet downward at the ankles, or supporting the body with feet in the resulting demi pointe (raised heels) or en pointe (on the tips of the toes) orientations.

Shoulders smaller and learn position control

Neck smaller and more flexible

Works Sited

  • http://en.wikipedia.org/wiki/Glossary_of_ballet 1/27/2015
  • http://www.innerbody.com/ 1/27/2015
  • Source: Boundless. “Gender as a Spectrum and Transgender Identities.” Boundless Psychology. Boundless, 08 Jan. 2016. Retrieved 29 Jan. 2016 from https://www.boundless.com/psychology/textbooks/boundless-psychology-textbook/gender-and-sexuality-15/gender-414/gender-as-a-spectrum-and-transgender-identities-298-12833/
  • http://www.livestrong.com/article/431042-tai-chi-basic-steps-for-beginners/
  • https://en.wikipedia.org/wiki/Transverse_abdominal_muscle