What are the simplest exercises for the transverse abdominal muscles?

Nowadays, many people often worry about their body proportions. Some have very thin arms, but their waists are too thick and bloated. Coupled with a bulging abdomen, the whole body appears very uncoordinated. This is especially obvious when women wear tight clothes. In fact, the transverse abdominal muscle is developed through exercise, and more can be achieved through sports. This is not only very effective, but also plays a very important role in the body.

Transverse Abdomen - The Key to Your Abdominal Shape

The transverse abdominis is a transverse muscle located deep in the abdomen. The transverse abdominis has a great influence on body shape and it acts like a natural body shaper.

The function of the transverse abdominal muscle: mainly constitutes the abdominal wall to protect the abdominal organs. It plays a role in maintaining abdominal pressure and stabilizing the core. It plays a vital role in slimming waist and abdomen.

Training the transverse abdominal muscle can give you a flat and firm abdomen, but it is a deep muscle and cannot be seen directly with the naked eye. Therefore, many people ignore the training of the transverse abdominal muscles.

Benefits of exercising the transverse abdominal muscle

a. If you have a thick waist due to high body fat, transverse abdominal muscle training can help you reduce your waistline without changing your body fat level.

b. If you have a thick waist with muscles, training the transverse abdominal muscles can make your waist smaller, your abdomen tighter, and your abdominal muscles better shaped.

How to Exercise the Transverse Abdomen

1. The most classic and effective method: abdominal vacuum contraction

The abdominal vacuum crunch is one of the few exercises that can strengthen the transverse abdominal muscles. This is a common move in yoga and Pilates.

Starting position: sitting, standing, kneeling, or lying down. But the prone position seems to be more effective: Lie facedown, place your palms under your shoulders, bend your legs, and keep them tight to your hips. Keep your back flat and maintain this position throughout the exercise.

Action essentials:

a. Forcefully exhale all the air from your lungs. Then relax your abdomen so that it acts like a released slingshot. Then inhale deeply and try to bring your belly button toward your spine. Remember, you are not breathing by contracting your chest. You must keep your chest still during the exercise, otherwise you will not achieve the exercise effect.

b. Continue to breathe gently through your nostrils, pulling your abdomen as hard as if you were to bring your abdomen and back together, and maintain this position for at least 40 seconds. If you cannot hold out for 40 seconds, continue practicing, and your holding time will gradually increase.

Important tips:

Find the muscle feeling: Try not to contract your chest, use the strength of your abdomen to perform the movements, and feel the abdomen being stretched and tightened.

2. Plank

Plank is a classic core training method. It can effectively exercise the transverse abdominal muscles, making your abdomen tighter and less likely to sag.

The right way:

Lie on your stomach with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles kept in the same plane, abdomen always tightened, pelvic floor muscles tightened, spine extended, eyes looking at the ground, and maintain even breathing.

Do 4 sets each time, with a rest period of no more than 20 seconds between sets. Do each set to exhaustion.