Transverse Abdominal Exercises – Everything You Need to Know
The transverse abdominals, the core set of muscles that are found below the rectus abdominus muscles, are often neglected during abdominal workouts so specific transverse abdominal exercises should be incorporated into your workouts.
Typical abdominal workouts focus on the rectus abdominus and the vertical abdominals, neglecting the transverse abdominals. Crunches, the most common of all abdominal exercises, are even guilty of this.
The transverse abdominal muscles act as a core support for the entire abdomen and connect the lower back muscles and rectus abdominus. This makes them a vital target area during exercise. If the exercise program is geared toward flattening the stomach are, the transverse abdominals must be a focal point.
The following incorporate the transverse abdominal exercises and are geared toward flattening the stomach area.
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Be sure to consult a fitness expert and or doctor before starting and exercise program and incorporate a warm up into the routine to avoid injury from strain.
Pelvic Tilts
To do this exercise, lie flat on your back, using a flat surface, either an abdominal bench or the floor. Place a soft mat or towel underneath your back to pad the spine. Place feet flat on the floor with knees bent.
Lift pelvis up so that it is off the floor, concentrating so that only the pelvis is lifting. Hold in this position for a few seconds before returning to starting position.
This should be performed in a very deliberate and controlled motion in order to see maximum results. The main goal here is to use the abdominal muscles to lift the pelvis, not the body’s natural gravity and momentum while at the same time keeping the upper body flat on the floor.
Crunchless Crunch
Although this transverse abdominal exercise appears to be simple, it can be somewhat difficult to complete efficiently. The goal is to attempt to pull the naval into the spine. Sounds simple, but it requires using muscles that are typically not used.
First, either kneel or lie on the stomach, whichever is most comfortable. Relax and attempt to use the lower abdominals to pull the naval in to the spine. Hold for approximately 10 seconds, longer if this is too easy.
The best way to know when to let go is when you feel other muscles working harder than the transverse abdominals. Repeat until a complete set is done.
Scissor Kicks
Again lie on the floor. Place hands underneath the derriere and keep the back firmly on the floor. Lift one leg slowly approximately ten inches then slowly put it back down on the floor. As the first leg is going down towards the floor, begin to lift the other leg.
Repeat this up and down motion for a complete set. This transverse abdominal exercise also requires that control is maintained so that the stomach muscles are doing the work. Do not allow upper body to come off the floor.
These exercises are good starters for working the transverse abdominals. There are many others that target this group of muscles as well. These transverse abdominal exercises and others like them are the key to a flat abdomen, especially for woman who have just given birth and are looking to have that flat pre-pregnancy stomach.
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Tagged with: abs exercise workout • best abs exercises • best exercise for stomach • effective abdominal exercises
Filed under: Abdominal Exercises • Abdominal workouts
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Great post! The pelvic tilt is one of the all time best transverse exercises. I recommend it to all my client who are prone to lower back injury with great success. After only one month of performing this exercise they have reduced they lower back pain.
Also transverse abdominal exercises will make you stronger in a lot of other exercises like the squat, deadlift and even the bench press as it strengthen and stabilizes the core muscles.