You can perform situps all day long, but if you forget to improve one specific abdominal muscle, your stomach will not be as tight as it could be. The secret to a tight stomach lies in the transverse abdominis, TA, muscle. TA exercises are simple, do not require equipment and can be performed anywhere. Use the TA tightening secrets during your abdominal strengthening program to change the way your stomach looks.
Transverse Abdominis
The TA muscle is not part of your "six pack." It cannot be seen as it lies underneath the rest of your abdominal muscles. This does not take away from its importance as a stomach tightener. Your TA acts in a similar way to a girdle around your midsection. When it contracts, it flattens your stomach and supports your back. The stronger the TA muscle, the tighter your stomach.
Lying
As a beginner, start strengthening your TA muscle by lying on your back. This gives you the benefit of working with gravity as you pull in your TA. Lie face up on the floor with your knees bent and feet flat on the floor. Place your hands near your belly button. Tighten your stomach as you draw in your belly button toward your spine. Your hands should lower slightly. Maintain normal breathing as you hold this position for 10 seconds. Relax your stomach for 10 seconds and repeat 10 to 12 times.
Seated
Exercise the TA in a seated position for an intermediate strength challenge. Sit on the edge of a chair or bed. Bend your knees and place your feet on the floor. Straighten your spine. Tighten your stomach and pull your belly button toward your spine. Maintain this position for 10 seconds, then relax your stomach for 10 seconds. Repeat 10 to 12 times. Place your hands on your belly if necessary to improve the mind/body connection of this exercise. Perform seated TA tightening exercises when you are sitting at your desk, in the car, or in a waiting room.
Hands and Knees
As the strength in your TA improves, increase the challenge to your workout program by contracting the TA against gravity. Begin on your hands and knees. Position your hands underneath your shoulders and your knees underneath your hips. Straighten your spine as if you were a tabletop. Look down at the floor between your hands. Keep your back stable and tighten your stomach as you draw in your belly button. Maintain this position for 10 seconds. Relax your stomach for 10 seconds. Repeat the exercise 10 to 12 times.
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