The rectus abdominus covers the transverse abdominals which even though are core muscles are often neglected during tummy workouts. Focus of most abs exercises is given to the vertical abdominals and rectus abdominus which leaves out the transverse abdominals completely. These muscles don’t even benefit from crunches which are a main part of routines for the abs. The purpose of the transverse abdominal muscles is to connect the lower back muscles with the rectus abdominus providing support for abdomen. The transverse abdominals should be incorporated into a regimen targeted at achieving a flat stomach. Progress in obtaining a flat stomach can be achieved with the following tummy exercise designed to work the transverse abdominals. You should speak to your physician prior to beginning any exercise regimen and a warm up should be performed to prevent injuries.
Scissor Kicks
Lying on the floor is required to perform this exercise for the stomach. Have your back against the floor as you place your hands beneath your butt. Then you should raise one of your legs upwards about ten inches from the floor, and slowly move it back to the floor. Raise the other leg as you lower the first. This motion should be repeated for an entire set. It is vital to maintain control during the exercise duration and not let momentum to take over. During the entire movement the upper body should remain on the floor.
Tilting the Pelvis
You should lie on your back on a flat surface to perform this exercise; this can be a bench or the floor. Your spine should be cushioned utilizing either a towel or a mat. The knees should be bent in order to get your feet to be flat one floor. The pelvis and nothing else should be raised off the floor, held for a moment and lowered back to the floor. Perform an entire set of this stomach exercise. This exercise requires control to be maintained. The abdominal muscles should be utilized to perform the work of the exercise and not the momentum the body builds up. The upper body should remain on the floor during the entire exercise.
Crunchless Crunches
While this tummy exercise can be rather hard, it is actually really simple. It is basically an attempt to pull your belly button inwards towards your spine. You might not be used to using the muscles involved in this exercise which makes it a bit tricky. This exercise starts by either kneeling or lying on your stomach. Trying both will allow you to see which lets you feel the exercise the most. Once you are relaxed use just your lower abdominals to attempt to get the belly button toward the spine. Hold this position for ten seconds. If you feel the duration of ten seconds is easy, you can hold the exercise longer. You want to stop feeling the contraction during the exercise or have the other muscles work harder than the muscles of the transverse abdominus.
These three tummy exercise should be enough for you to begin with although there are plenty of other exercises that focus on the transverse abdominals. These tummy exercises are especially good for pregnant and post-partum women in addition to being the key to achieving a flat tummy.
Thank you for reading my article. My name is Glenn Prescot, a professional trainer and nutritionist.
Performing proper exercises to get rid of belly fat is the first step towards getting shaped abdominals and enhancing your overall health. However, you should incorporate also an overall diet and nutrition program together with the best flat tummy exercises in order to see results faster. Stubborn tummy fat can only disappear with hard work and proper training and diet.
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