For most people, the six-pack muscle comes to mind when they think of the stomach muscles. This muscle, called the rectus abdominis, is only one of four abdominal muscles. The tranverse abdominis muscle wraps horizontally across the front of the stomach and is underneath the rectus abdominis. The internal and external obliques run in opposite directions on the sides of the abdomen. There are easy exercises you can do to target all three muscles without having to get up and down off the floor.
Seated Crunch
The crunch exercise is typically performed on the floor, and it requires you to lift a significant amount of upper-body weight. The seated crunch, however, is much easier because you are not lifting against gravity. Performing the exercise on a cable machine is an effective way to start with a small amount of weight and gradually increase the difficulty level of the seated crunch. Weight attached to a cable that you hold provides the additional resistance. Begin by sitting on a cable machine. Hold the rope attachment above your shoulders with your arms bent and your palms facing each other. Then, bend forward at the waist and bring your elbows toward your legs. Your shoulders will come off the seat back about 30 to 45 degrees. Sit back up to finish one crunch.
Standing Stomach Vacuum
The standing stomach vacuum exercise teaches you to engage and tighten your transverse abdominis. The longer you hold the contraction, the more you will work the muscle. To do the stomach vacuum, stand tall and relax your arms at your sides. If it helps, place one or both palms on your abdomen near your belly button. Then, suck in your stomach. Visualize bringing your belly button inward until it reaches your spine to help you activate the abs. You can also do this exercise seated or lying down. That makes this exercise not only easy, but doable anywhere you go.
Cable Side Bend
The cable side bend uses the obliques muscles primarily, but that shouldn't stop you from activating the transverse abdominis with a stomach vacuum while you are doing this exercise. Squeezing your abs tight with a stomach vacuum will provide stability for your spine and pelvis during a side bend. Begin standing sideways next to a cable machine. Hold a handle attached to a cable on the low pulley with the arm closest to the machine. Put your other hand on your hip. Your spine should be straight. Then, lean away from the machine. This will cause your stomach muscles to lift against the resistance from the cable. Your arm should stay straight and relaxed so that the obliques can do their job. Return to the starting position standing up tall. Turn around to work the other side.
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