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Apr 25

Abdominal Exercises Should Include The Transverse Muscles

Abdominal Exercises Should Include The Transverse Muscles

Most abdominal exercises target the vertical abdominals and the rectus abdominus. But ignoring the transverse abdominals. The transverse abdominals muscles are actually the most important to target as they connect to both the lower back muscles and the rectus abdominus and for a girdle for the entire abdomen.

Any routine aimed at flattening the stomach should include the transverse abdominals as a focus. You can work out your transverse abdominals and really make progress on that flat tummy by following these exercises:

1) Relax your body as much as possible and then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds or longer. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

2) Lay on your back on a flat surface, such as the floor or a bench. Bend your knees so that your feet are flat on the floor. Use a mat or towel to cushion your spine.  Raise your pelvis off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. This will allow you to use your abdominal muscles, rather than your body’s momentum

3) Put your hands under your butt, keep your back pressed against the floor. Raise one leg to a height of about ten inches slowly and then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. These three exercises ought to be enough to targeting the transverse abdominals. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

      

 

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