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When people put together a workout plan to target the abdominals one portion of this group of muscles tend to get neglected, those muscles being the transverse abdominals. The transverse abdominals are the core muscles that lie below the good looking rectus abdominus which most of us call “abs”. The majority of ab exercises target the vertical abdominus and rectus abdominals. Even crunches, which are the basis of most ab exercise routines, do not work the transverse abdominals. Oddly enough, the transverse abdominals are actually the most important to strengthen as they connect and essentially support both the lower back and the rectus abdominus. Below are a few exercises, you can put into your workout plan to ensure you work your transverse abs. Before beginning any new exercise program, make sure to talk to your doctor or physiotherapist and ensure you always warm up properly. Pelvic Tilts: This ab exercise has you lying on your back on the floor with your arms by your side. To protect your spine try using a mat or towel for a cushion. Bend your knees so that your feet are flat on the floor. Now slowly raise your pelvis (and just your pelvis) in a controlled manner off the floor, hold for a moment, and then lower it back down. Remember to keep your upper body and feet on the floor at all times. Repeat for an entire set of your desired repetitions. Maintaining controlled movement is essential to doing this exercise correctly. Otherwise momentum will take the workload off your tranverse abdominals. Vaccums This first exercise is simple but you will soon feel your transverse abdominals becoming exhausted. This exercise is also a great way to get to know your body and be aware of your transverse abs. essentially, you are sucking in your stomach as much as you can. To start, kneel down on the floor and place your hands on your knees. Relax your body, then try to suck in your stomach. Imagine moving your belly button towards your spine. Hold for ten seconds. As you get better, hold the contraction for longer periods of time working up to 30 seconds. Release and repeat for the desired number of repetitions. Scissor Kicks Lie on the floor and put your hands under your butt, keeping your back pressed firmly to the floor. Slowly raise one leg off the ground to a height of about ten inches and then slowly lower it back down to the floor. As one leg comes down, raise the other up ten inches. Repeat the desired number of repetitions. Again, maintaining control is imperative. Do not get lazy and use momentum while lifting. As with Pelvic tilts your upper body needs to stay on the floor throughout the entire movement. There are many other exercises that target the transverse abs, but these three are a great starting point for newbies to trans ab work. Put them in your abdominal workout plan and see how they help you work towards that six pack. Stomach exercises like these are crucial to any effective abs workout for a tummy-flattening plan, what’s more they are especially helpful for pregnant and post-partum mom’s.
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