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).