Transverse Abdominal Exercises


Do you find yourself constantly looking for a magical way to lose abdominal fat? Maybe you’re sick of your friends teasing you about the “beer” gut, or maybe you just gave birth and find yourself left with some extra “baby” weight around the waist. Suddenly finding yourself without the trim fit body that you once had can really bring on the blues. Before you know it, you are at your laptop searching Google on “how to lose abdominal fat” or “best stomach exercises.” After all, you want a flat stomach fast so that you can be confident again!

There is much information to be found on how to lose abdominal fat, flatten your stomach, or get six pack abs. Obtaining the stomach or abs of your dreams is not far out of reach. With the right program, it can be done no matter how much abdominal fat you may need to shed. There are all kinds of abdominal or core exercises to choose from. Certain ones will target particular or a combination of abdominal muscles:The Transverse Abdominis

  1. Rectus abdominis. This muscle is the most popular. Running along the front wall of your abdomen, it is known as your “six pack abs.” They are used primarily for flexion, bending, and stability.
  2. External obliques. This muscle is located along the sides and front of your abdomen. They are used mostly for flexion and rotation.
  3. Internal obliques. On both sides, this muscle is located underneath the external obliques and running in the opposite direction. They are also used for flexion and rotation.
  4. Transverse abdominis. Providing you with protection and stability, this muscle is located underneath both the external and internal obliques and also wraps around your spine. It is the deepest of all the abdominal muscles.

To get a flat stomach fast, we are going to concentrate on the transverse abdominis or your “T ABS” as it is your secret ingredient. Your T ABS are your body’s natural corset. Though you may not see these muscles as you can the rectus abdominis and obliques, the T ABS hold everything in. Imagine an old rubber band that’s been used and re-used. It eventually gets weak and is no longer useful for holding things. That old rubberband is like your T ABS, especially as you age or experience pregnancy. If the T ABS are weak, your belly will literally “hang out.” Failure to achieve your dream mid-section is usually due to improper training of these muscles. However, particular exercises will strengthen and pull your T ABS inward, creating a slimmer mid-section.

Best Stomach Exercises for Transverse Abdominals

Beginners:

Flutter KicksFlutter-Kicks

  • Lie flat on your back on the floor or a mat. Your legs should be fully extended with a slight bend in the knees. With your hands behind your head, lift your shoulders off the floor. Keep you neck in alignment with your spine (don’t pull your neck forward).
  • To begin the flutter kick exercise, quickly move your legs up and down alternating left and right with small scissor-like kicks. Keep your abdominal muscles tight or contracted, pulling them in towards the ground, as they should be doing the majority of the work.
  • Once you’ve reached exhaustion, lower your legs to the floor. Rest for 30 to 60 seconds and repeat for 1 to 3 more rounds.