You will be able to make your stomach flatter and your lower abdomen taut , as well as reduce the waistline and eliminate painful symptoms in the lumbar region - if you perform these exercises regularly.
Who wouldn't want to have a flat toned stomach? In addition , developed abdominal muscles, in addition to aesthetic appeal, are of great importance for the correct functioning of internal organs , as well as the health of the spine , especially the lumbar.
The main mistake of people who want to lose weight in the abdomen and gain a graceful waist is to perform numerous exercises for the press - twisting , leg raises , tilting to the sides. Alas , without dieting , the opposite effect of such training is often observed and the waist circumference may even increase somewhat due to muscle growth under a layer of fat.
How to train the deep transverse abdominis
As you know , the press is not one muscle. As a rule , classic abdominal exercises work with the rectus abdominis muscles - just those that show through with embossed cubes.
But there is also an equally important muscle , which many do not know about and are often ignored , while it is this muscle that helps to reduce the waist circumference , preventing the protrusion of the anterior abdominal wall , supports the internal organs and forms posture.
We are talking about deep transverse abdominal musclelocated under a layer of rectus and oblique abdominal muscles and having the form of a thin muscular-tendon plate , the bundles of which are directed transversely.
Anatomy of the abdominal muscles: transverse muscle
It is easy to feel this muscle - try to exhale and draw in the stomach as much as possible. Actually , this will be the first exercise that brings the muscle into tone , and you can do it completely unnoticed while in public transport , standing in line or right at the workplace. It is enough to repeat 3-10 times every time you remember about it.
So you can make your stomach flatter , and the lower abdomen - taut , as well as reduce the waistline and eliminate painful symptoms in the lumbar region.
Exercise "vacuum" on inspiration
Technique:
1. Stand up straight , feet shoulder width apart , put your hands on your hips. This is your starting position.
2.Now inhale the maximum amount of air , drawing in the stomach as much as possible , hold in this position. Imagine that your stomach is touching your spine.
3. One isometric contraction lasts 20-40 seconds. During this, try to breathe in a normal manner.
4. Then exhale and return to the starting position.
Exhalation vacuum exercise
1. Starting position - lying , sitting or standing ( for athletes with a level of physical fitness above average).
2. Take a deep breath through the nose , and then almost immediately release the air through the mouth , freeing the lungs from it completely. , pull your stomach in strongly so that the distance between the navel and the lower back is as small as possible. Hold for 10-15 sec.
3. Take a short breath , but do not rush to relax the abdominal muscles. Gradually begin to do this with exhalation , slowly returning to the starting position. You can repeat the movement from 8 to 15 times.
For more noticeable and faster results, it is recommended to supplement this basic exercise with other abdominal exercises that include this muscle. The main training mode is static , while it is important to constantly pull in the stomach with an effort , otherwise the load will shift to external that are more accustomed to the load.
The most famous of them is the classic plank , which involves practically the muscles of the whole body , including deep ones. However, for this you need to strictly observe the technique of its implementation.
plank exercise
Also, the well-known twisting and leg raises on the floor will help strengthen the transverse muscle , however, when performing them , it is important not to tear the lower back off the floor and draw in the stomach as much as possible on the exhale.
Twisting and reverse twisting on the floor with retraction of the abdomen
Deep Muscle Workout for a Flat Stomach and a Healthy Lower Back
Deep muscle workout for a flat stomach and a healthy lower back
Reverse crunches , leg raises on the floor
Pelvic lift or glute bridge
Technique:
- Lying on your back. Place your feet shoulder-width apart and press firmly to the floor surface. Stretch your arms along the body.
- As you exhale , resting your heels on the floor , lift your pelvis , straining your buttocks. Keep your back straight so that your back and buttocks are in line.
- Having reached the maximum point , we strain the gluteal muscles and abdominal muscles. Hold at the top for a second.
- While inhaling, slowly lower the pelvis to the starting position without relaxing at the bottom point.
Do 3 sets of these exercises as part of your training program and you will notice how your stomach will become flatter and toned. Remember , in order to reduce the percentage of body fat , in addition to training, you must be guided by the principles of proper nutrition. Good luck in achieving your goals!
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