People who want flat bellies often focus on the transversus abdominis. This stomach muscle runs horizontally underneath a person's rectus abdominis, which is the long vertical abdominal muscle. The lower abs help with balance, stability and good posture, advises Flat Stomach Tips. Many people seek tight, toned transversus abdominis muscles. A few simple exercises can tone this area.
Reverse Crunch
Step 1
Lie on your back. Bend your knees and place your feet flat on the floor. Place your arms out to the side, and keep your palms facing down. Exhale, contract your lower abdominal muscles and slowly lift your feet from the floor. Raise your knees above your hips and keep a 90-degree bend in your knees. Hold and breathe. Your arms can be used for balance and support, advises the American Council on Exercise.
Step 2
Tighten your lower abs on an exhale. Also contract your hip flexor muscles as you slowly raise your hips from the floor or mat. Roll your spine upward like you are attempting to bring your knees to your head. Curl until your spine won't roll further. Envision your pelvis moving toward your rib cage, ACE advises. Do not alter the angle of your knees as you come up. You may continue to use your arms to help with balance. Hold the position briefly.
Step 3
Lower your spine on an inhale. Use a controlled movement. Go until your upper thighs are directly over your hips and your spine and hips touch the mat or floor. Your knees should again be directly over the hips and have a 90-degree bend.
Step 4
Do as many as you can while maintaining proper form. If you can not maintain proper form, take a break, and then do another set. Ten is a good starting number.
Bicycle Maneuver
Step 1
Lie on your back. Keep your lower back pressed to the floor or mat. Bend your knees.
Step 2
Place your hands beside your head. Avoid clasping them behind the head. Bring your knees up to a 45-degree angle with feet off the floor, advises abs-exercise-advice.com.
Step 3
Slowly enact a bike pedal motion. Touch your right elbow to your left knee as you pedal, and your left elbow to your right knee. Keep your movements controlled and even. Keep your breathing relaxed during this exercise, advises ACE.
Step 4
Do as many as you can while maintaining proper form. If you cannot maintain proper form, take a break, and then do another set. Eight to 10 is a good starting point.
Things You'll Need
- Exercise mat (optional)
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