In the myriad of information regarding how to get the perfect stomach, one group of muscles is often forgotten: the transverse abdominal muscles. Core muscles that are located below the rectus abdominus. Did you think traditional crunches worked all the stomach? Well, that is not the case. Traditional crunches do nothing for transverse abdominal muscles, despite the fact that they are very important because they connect to both the lower back muscles and the rectus abdominus.
So, as you see, if you really want to get a nice flat stomach you should also include exercises that work your transverse abdominal muscles. These 3 exercises here are killer ways to work the transverse abdominals. Do these regularly and you will notice better results. However if you suffer form any kind of pain, or you are unsure of how fit you are, consult with a professional to avoid further injury.
The Crunch Without Crunch
This is a simple, yet difficult exercise to work the transverse abdominal muscles. In this exercise you have to try to pull your belly button in towards the spine. If you are not accustomed doing this kind of moves, you’ll find that it can be a little tricky.
- Lie on your stomach or kneel.
- Relax your body and use your lower abdominals to move your belly button to your spine. Hold 10 seconds at first and gradually increase over time.
- Let the contraction out.
For this exercise you’ll also be lying on the floor. Grab a towel to cushion your spine. They key to this exercise is maintaining control over your movement, this will allow you to trigger your transverse abdominal muscles rather that using momentum. Keep your upper body on the floor at all times.
- Lie on your back and bend your knees so that your feet are flat on the surface.
- Raise ONLY your pelvis, hold momentarily.
- Lower back down. Repeat this for an entire set.
The third killer exercise for the transverse muscles also requires that you lie on the floor. Try as with the pelvic tilts, to maintain total control of your movements, and keep your upper body on the floor at all times.
- Put your hands under your butt with your back pressed against the floor.
- Slowly raise one leg about ten inches, and then slowly get it back to the floor.
- As you are lowering down one leg, start with the other. Repeat for an entire set.
Like with all muscles, there are other exercises to work the transverse abdominal muscles. Nonetheless I found these to be the most effective ones and that will give you better definition. Targeting the transverse abdominals is a key component to a “stomach exercises plan” and since its core training, it will help you in your athletic performance in life.