Advanced:
Pushup to Plank Row
- Place a pair of dumbbells on the floor about shoulder width apart. Make sure the dumbbells are light enough for you to pull (row) for approximately 10 to 15 repetitions. Going lighter to begin is always better as it is easier to adjust by increasing the weight.
- After the dumbbells are in place, assume a pushup position while placing your hands on the dumbbells, arms extended, and chest aligned with the dumbbells. Your feet should be extended behind you and approximately shoulder width apart (or slightly wider). Make sure your spine should be straight with no humps or dips.
- To begin the pushup to plank row exercise, stabilize your body by shifting your weight to the left side. Once you are stabilized, pull the right dumbbell with your right arm up and elbow towards the ceiling in a controlled manner. Also, keep your hips locked in place, pulling abs tight or contracted to stabilize your core. Slowly lower the dumbbell to the floor and stabilize your body. Repeat on the other side. With both arms extended and hands on dumbbells, do a normal pushup while still holding the dumbbells. This concludes one repetition. Continue until you have completed 10 to 15 repetitions.
- Once you’ve reached exhaustion, lower your knees to the floor and sit up. Rest for 1 to 2 minutes and repeat for 1 to 2 more rounds.
Plank with Medicine Ball Knee Tuck
- Place a medicine ball on the floor. Get into a plank or pushup position with feet near the medicine ball and arms extended.
- To begin the plank with medicine ball knee tuck exercise, put left foot on medicine ball while stabilizing your core by tightening or contracting your abs. Once you are stabilized, pull the right knee into your chest quickly and then extend the same leg back out towards the medicine ball. Repeat 10 to 15 times with the same leg. Then repeat this cycle with the left knee towards chest and right foot on medicine ball.
- Once you’ve reached exhaustion, take your foot off the medicine ball and lower your knees to the floor and sit up. Rest for 1 to 2 minutes and repeat for 1 to 2 more rounds.
All Levels:
The best ab exercise for transverse abdominals is the Vacuum. It can be done by all levels and literally anywhere at anytime. You can do it while sitting up or lying down. It can be done in bed, at the office, or while driving your car. All you have to do is suck your belly in as far as you can and hold for 10 to 15 seconds. Make sure you are pulling your abs in as if it is meeting your back.
You may also kill two birds with one stone in this workout by exercising your pelvic floor muscles (the muscles that stop the urine flow) at the same time. Pull your pelvic floor muscles upward at the same time you are pulling your abdominal muscles inward.
This is one of the best ab exercises of all time. At first, you may only be able to do three repetitions. Build on that by doing them two to three times per day. Increase the repetitions weekly as well as the time for each repetition. Before you know it, you will have tight abs and a smaller waist.
Lose Abdominal Fat
Exercises for the transverse abdominals will definitely strengthen those muscles, as well as help the appearance of your waistline be smaller. However, there are still two other factors that will help you melt body fat off your six pack abs. Without them, you may have strong abs but you may not be able to see your full potential. First, diet is a major key in see your abs. Make sure to eat a healthy, well-balanced diet. Second, do full body workouts that include cardio to melt body fat. Thirty minutes of fast-paced walking or doing medium intensity cardio exercises on an elliptical, recumbent bike, or stair climber will help you shed the unwanted fat. Including diet and cardio with your T ABS training will help you get a flat stomach fast.
