The transverse abdominis muscle is responsible for compressing abdominal viscera, which includes the stomach, intestine, liver and other internal organs. Strengthening this muscle will contribute to a flat stomach, as the transverse abdominis will become tighter. Exercises to target this muscle do not have to be difficult or complicated.
Abdominal Vacuum
The abdominal vacuum teaches you to contract your transverse abdominis muscle. The longer you maintain each contraction, the harder the muscle has to work. You may do the exercise standing, lying down or kneeling on the floor. Sit, stand or lie down with a straight spine, then pull your abs in as if trying to touch the belly button to the spine. This is sometimes referred to as the drawing-in maneuver. Hold for as long as you are able and work up to 10 reps.
Half-Kneeling Lift
The half-kneeling lift targets the transverse abdominis muscle to keep your torso stable as you lift a medicine ball across your body. The movement of the ball threatens to turn your torso or unbalance your body in a half-kneeling stance, but the transverse abdominis and the other muscles of the abs will keep you stable.
Get down on one knee as if proposing. Hold a medicine ball between your hands with your arms straight. If you are kneeling on your right knee, bring the medicine ball toward your right hip. Although you may wish to turn your chest or hips to the right as well, do not. Instead, keep the hips and chest facing forward throughout the exercise and actively pull in your abs as you did during the abdominal vacuum exercise. From the starting position, raise the medicine ball from your right hip to above your left shoulder, then lower it back down. This is one rep. Do five to 10 reps, then switch sides.
Opposite Arm and Leg Raise
The opposite arm and leg raise is a deceptively simple ab exercise. Until you try it, you might not even see how it can work the abs. But if you follow directions, you'll feel your abs. The trick is to keep your hips squared to the floor and your lower back flat throughout the exercise. Do not allow the hips to twist, shift or tilt.
Start on all fours. Raise your left arm straight in front of you so it is parallel to the floor. Extend your right leg straight behind you at the same time you lift your left arm. This requires you to balance on one hand and one knee, meaning your abs must stabilize your torso. Hold each lift for two seconds and work up to 10 reps per side, alternating which arm and leg are raised each time.
Member Comments