Your transverse abdominis lies under your rectus abdominis — the six-pack muscle — and is responsible for supporting your spine and internal organs. For this reason, it is also known as your core muscle. Strengthening your transverse abdominis will improve your posture and give your six-pack even more definition, says Herve Duchemin on Bodybuilding.com.
Transverse Abdominis
Before attempting exercises like the scissor, or flutter, kick, it helps to identify the exact location of your transverse abdominis. This muscle lies deep under your surface abdominals and wraps around your sides and back, so it is not as visible, or as easy to isolate. Duchemin suggests drawing your belly button in toward your spine without tensing your upper abdominals. Hold for five or 10 seconds, relax and repeat.
Scissor Kicks
Lie on your back with your legs flat on the floor and your hands by your sides, says ShapeFit. Engage your core muscles and the rectus abdominis on top of them to raise both legs about six inches off the floor. Keeping your abs firmly contracted, scissor your legs up and down a few inches. Continue for about 10 seconds then relax and repeat.
Scissor Kick Variations
As well as the standard scissor kick, you can do a number of different variations to make this exercise even more challenging. For example, WeightTraining.com suggests strapping weights to your ankles. You can also slow down your scissoring movements, leaving each leg in the raised position for a few seconds longer, to intensify your abdominal contractions.
Technique
Your legs should be straight during this exercise, but ShapeFit recommends keeping a very slight bend in your knees, which will alleviate pressure on your lower back. To ensure you don’t use your arms for balance or to support your weight, tuck your hands under your buttocks, says BeginnerTriathlete.com. You can make this exercise harder by raising your legs higher in the start position and when you scissor.
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