One important area of your abs you may be neglecting because it of often missed is the transversus abdominus,The transverse abdominis muscle has received a great deal of attention in the last few years. It’s a very thin muscle that wraps around the front and sides of the abdomen, it tightens, and compresses the abdominal wall. Research has supported the idea that if the transverse abdominis contracts or is worked out, there will be greater abdominal activity, core stability and less back pain. This is the muscle that is largely responsible for an hour glass shape.
Here are 2 exercises just for the Transversus Abdominis, when you don’t work it out, you run the risk of developing a square torso (straight up and down) rather than an hourglass shape. This is very common in women and chances are they are probably not working out this quiet muscle. (FYI, its gets more common as we get older). This muscle is the same muscle you use when you laugh. So, later when your done with the workout you will probably feel the soreness when your having a good laugh.
Here’s 2 simple exercises you can do along with your usual flat tummy workouts, it is also called the vacuum exercise and seated vacuum which is becoming popular and easy to do
1. Get on all fours, back straight, looking down.
2. Exhale completely, then hold your breath.
3. Pull your belly toward your spine (“suck in”) as hard as possible for 10 seconds, while continuing to hold your breath.
4. Inhale. Take a few breaths, then repeat 10 times or for 1 minute.
The Seated Vacuum
- Sit in a sturdy chair, feet flat on the floor
- Exhale completely, and suck in your navel toward your spine. (contracting your belly to squeeze out all the air out of your lungs) Hold 2-4 seconds
- Inhale as your reverse the exercise, this time making your belly round as possible.
- Continue exhaling and inhaling slowly for 1 minute or do 10 times.
You should be able to feel the entire muscle you are working out. When you are done with your workout, it’s always a good idea to stretch.