All About The Work Of The Transverse Abdominals
One muscle group that is often overlooked in stomach training routines is the transversus abdominis, the core muscles found under the rectus abdominis. Most abdominal exercises focus on the rectus abdominis and vertical abdominals, ignoring the transverse abdominals.
Crunches, the basis of most abdominal exercises, also do nothing for the transverse abdominals. However, these muscles are the most important to target, as they connect to both the lower back and the rectus abdominis muscles and form a girdle for the entire abdomen. Any routine aimed at flattening the stomach should include the transverse abdominals as a focal point.
Using the following exercises, you can target your transverse abdominals and make progress on that flat stomach. As with any exercise routine, be sure to consult a professional before starting and always warm up properly to avoid injury. pelvic tilts This stomach exercise requires you to lie flat on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so your feet are flat on the floor. Lift your hips (and hips only) off the floor, hold the position momentarily, and then lower it again. Repeat for a full set. Maintaining a controlled movement is essential for this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to work the exercise. Also, be sure to keep your upper body on the floor during the exercise. crunchy.
This first exercise is quite simple but it can also be quite difficult. It's about trying to pull the navel towards the spine. This can be tricky as it involves using muscles that you may not be used to activating. To start, lie on your stomach or kneel. You could try both ways and see which one helps you feel better about the exercise. Relax your body as much as possible, then try to use only your lower abdominals to draw the navel towards the spine. Hold for ten seconds. If holding for ten seconds seems easy to you, hold for a longer period. The goal is to keep the contraction until you feel it or feel other muscles working harder than the transverse abdominis. When you feel this, let the contraction out. scissor kicks.
This stomach exercise also requires lying on the floor. Put your hands under your butt, keeping your back pressed to the floor. Slowly lift one leg to a height of about ten inches, then slowly lower it to the floor. As you lower one leg, you lift the other. Repeat this move for a full set. Staying in control at all times is important, don't let momentum get the better of you. The upper body should remain on the ground throughout the movement.
There are many other exercises aimed at the transverse abdominals, but these three should be enough to get you started. Abs exercises like these are key to any belly-flattening plan and are especially good for pregnant and postpartum women.
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