Although abdominal workouts are popular among those looking to obtain a six-pack, bodybuilder Herve Duchemin notes that one abdominal muscle, the transverse abdominis, is often overlooked. Your transverse abdominis lies beneath the six-pack muscles and performs a vital role, as it supports your internal organs and also helps you lift more weight. Duchemin notes that working your transverse abdominis can also enhance muscular definition in your abs, so workouts for this muscle can have functional and aesthetic advantages.
Stomach Vacuum
The stomach vacuum is a weightless exercise you can perform to improve the strength of your transverse abdominis and improve the appearance of your core. The stomach vacuum is performed by standing upright and exhaling completely. Draw in your stomach as much as possible and puff out your chest and hold the position for as long as possible. You can also perform the stomach vacuum while sitting, lying or kneeling.
Lying Torso Lift
The lying torso lift can help strengthen your transverse abdominis muscle and may also help relieve lower back pain, according to Robert J. Daul, MPT. To perform this exercise, lie on your back with your knees bent, as if performing crunches. Inhale deeply and upon exhaling, reach upward, lifting your shoulders and head off of the floor and hold for two seconds. Return to the floor, inhale again and then repeat the exercise until you can no longer perform a full repetition.
Scrabble Ball
The scrabble ball exercise is a challenging series of moves that tests your core strength and balance. To perform this exercise, you'll need a stability ball, also known as a Swiss ball. Assume a pushup position with your hands on the ground and your feet and shins on top of the stability ball. Keep your hands in the same position and try to spell out all of the letters of the alphabet by rolling the ball. Maintain tight abs throughout. "Fitness" magazine recommends that beginners attempt to spell up to O, as the entire alphabet may be too challenging.
Plank
The plank is an isometric exercise, which means that the goal is to resist movement rather than perform it. The plank is also known as the prone bridge and can be performed without any equipment. To perform the plank, assume a pushup position, except keep your forearms on the floor rather than just your hands. Balance on your toes and draw your stomach in; hold the position for as long as you can. If you find this move too challenging, you can balance on your knees rather than your toes.
References
- Bodybuilding.com; Shrink Your Stomach to Reveal Your Sixpack!; Herve Duchemin
- Bodybuilding.com; The Stomach Vacuum Exercise - Pics and Video; Karen Sessions
- Spine Health; Strengthening Exercise Program for Low Back Pain Relief; Robert J. Daul, MPT
- Fitness; 4 Weeks to Gorgeous Abs Workout; Lara Rosenbaum
- Bodybuilding.com; Inner, Outer and Whole Unit Ab Training; Glen Danbury
