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The transverse abdominal muscles are one of the most important muscle groups in the entire body. They are responsible for the "flat" appearance of the abdomen, which is why all people who are slimming should take care of their good condition. In addition, tense transverse abdominal muscles stabilize the lower back and thus help to relieve pain in the lumbar spine. Learn about exercises that will help you strengthen your transverse muscles.

The transverse abdominal muscle(Latintransversus abdominis ) belongs to the group of the so-called deep, stabilizing muscles. We rarely realize how much his condition affects the appearance of our figure.

Usually, we think that in order to have a flat stomach it is enough to do a lot of sit-ups - nothing could be further from the truth! This exercise only strengthens the outer layers of the muscles around the waist. To effectively slim the abdomen, you need to activate the deeper hidden transverse muscles. It is they who "hold" the contents of the abdominal cavity from the inside - the stronger they are, the more flat, tight and firm the abdomen looks. If they are weakened, the abdomen begins to protrude.

Learn about the exercises for the transverse abdominal muscles, thanks to which you will quickly lose weight and relieve your spine.

The transverse abdominal muscles - where are they?

The transverse abdominal muscles are the innermost layer of the abdominal muscles beneath the outer and inner oblique muscles. They are located on both sides of the body, above the iliac spines. They belong to the so-called muscle cylinder, which includes:

  • transverse muscle,
  • divisive muscle (deep back, extending along the spine from the sacrum to the cervical vertebrae),
  • pelvic floor muscles,
  • diaphragm.

It is important to tighten the transverse muscles while exercising on other parts of the body, especially with additional weights (dumbbells, kettlebell, barbells) - this will reduce the risk of injury.

They are something like a strengthening corset for the figure - they are responsible for the fact that the spine is stable all the time during the movements of, for example, arms, legs, bending or bending, and the body remains in balance. If the muscles of the muscle cylinder areweakened, their role is taken over by global muscles that are not adapted to greater loads, which results in muscle imbalances and overloads.

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Lose weight in 3 seconds, i.e. activation of the transverse muscle

By activating the transverse abdominal muscle, you will lose a few centimeters in the waist in just a few seconds. How to do it?

Stand straight and firmly pull the abdominal wall towards the spine - this movement is commonly referred to as "belly button pulling". However, you should focus on the fact that the entire abdomen, not only the navel, "sticks" to the spine - in this way, we will also feel the tension above the iliac spines, i.e. where the transverse muscle is located. Remember not to hold your breath - breathe deeply so that your chest rises and your ribs widen to the sides; do not relax your belly!

Take this position as often as possible during the day: at work at your desk, shopping, climbing stairs or standing at the kitchen counter. Thanks to this, you will not only optically slim your stomach, but also get rid of the tension in the lower back and put the lumbar region in a neutral position.

Transverse Abdominal Muscles - Features

  • The transverse abdominal muscles are involved in the formation of the so-called abdominal press, i.e. they increase the pressure in the abdominal cavity, thanks to which the figure remains stable.
  • They help to keep the lumbar spine in the correct position and thus influence body posture.
  • They take part in the exhalation.
  • Bring the ribs together.
  • They help to maintain muscle balance, thus preventing injuries and muscle pain.
  • They prevent the abdomen from sticking out by maintaining the tension in the abdomen.

Also read: 5 ways to get a FLAT BELLY

How to strengthen the abdominal transverse muscles? Exercises

Do the following set of exercises 4 times a week - after a short time you will notice that your stomach is flatter and that your back pain is less likely to be felt.

By tightening the transverse abdominal muscles, simultaneously tighten the pelvic floor muscles - thanks to this you will strengthen your core even better.

1. Transverse abdominal exercises: stretching the transverse muscles while lying down

Lie on your back. Bend your legs at the knees, rest your feet on the floor. Stretch your arms along the body. Firmly pull your navel under your spine and tense your pelvic floor muscles. Glue the lumbar spine to the floor. Hold for 3 seconds and relax. Reactivate the transverse and pelvic floor muscles. Repeat a total of 6 times.

2.Abdominal exercises: tilt the leg

Stay supine on your back. Spread your arms wide to the sides. Raise your legs and bend them at right angles (there should also be a right angle between your torso and your thighs). Tighten your abdomen and stick your lumbar spine to the floor. Without moving your hips, swing your bent leg slightly to the side, then go back inside. Repeat the same with the other leg. Do a total of 10 alternating repetitions.

3. Exercises for the transverse abdominal muscles: sideways plank

Make a traditional plank on your forearms, then take one arm and one leg off the ground and twist your torso so that you are facing the side of the floor. Try to keep your body in a straight line with only the edge of your foot and forearm. Remember to keep your navel tucked against your spine at all times and don't tilt your hips back. Breathe deeply. Keep this position for half a minute and switch sides.

To make the side plank even more effective, lift your hips sideways up and then lower them down. Repeat several times.

4. Exercises for the transverse abdominal muscles: pelvic tucks

Lie on your back so that it touches the ground. Bend your knees and bring your thighs to your stomach, placing your hands under your knees. While tightening your abdominal muscles, pull your knees towards your chest so that the lumbar region is clear of the floor. Hold for 1-2 seconds, then slowly stick your back to the floor. Do 10 repetitions.

5. Exercises for the transverse abdominals: moving legs from side to side

Stay lying on your back. Put your hands wide to the sides. Bring your legs together and bend them at right angles (as in exercise 2). Using only your abdominal muscles, move both legs left and right. Don't put them down completely - keep your muscles tense. Do 10 repetitions.

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