Strengthen the transversus abdominis with the lying stretch maneuver

Website design By BotEap.comThis is a continuation of my bikini body series on strengthening the transversus abdominis, called “The First Step to Looking Great on the Beach This Summer: The Importance of the Transversus Abdominis Muscle.”

Website design By BotEap.comThe following exercise is the simplest exercise for most beginners to learn to contract the abdominal muscles. If you do these exercises daily, you’ll notice a slimmer, firmer waistline, better posture, decreased lower back pain, and increased body confidence.

Website design By BotEap.comThe retraction maneuver lying down (vacuum technique)

Website design By BotEap.comInstructions:

Website design By BotEap.com1. Lie on your back with your head supported by a foam roller or towel.

Website design By BotEap.com2. Place a foam roller, a small ball (the size of a soccer ball, it can be soft), or a thick rolled-up towel between your knees.

Website design By BotEap.com3. Place an object such as 2 taped hockey pucks (or a toy block) on your stomach in line with your hip bones. (Any household object can be used. Just make sure it’s lightweight and tall enough so you can see it move while you’re doing the exercise.)

Website design By BotEap.com4. Without holding your breath, squeeze the roller or towel between your knees and try to draw the plates toward your abdomen without initiating a contracting action. The goal of this exercise is to fire the transversus abdominis without firing the rectus abdominis muscle.

Website design By BotEap.comAs you push your abdomen down and in, try to flatten your back against the floor.

Website design By BotEap.comSome visualizations to help you draw the abdomen:

Website design By BotEap.com– Try to pull the navel up to the spine.
– Visualize yourself trying to squeeze through a tight space between two objects at waist height.
– Imagine trying to zip up the tightest pair of pants in the world.
– As you contract your stomach, you should feel the discs or blocks sink. If they rise while performing this maneuver, you must stop, restart, and try again until they sink.

Website design By BotEap.comRepetitions and series:

Website design By BotEap.comDuring this exercise, breathe normally, but maintain this “empty” position. Letting go counts as one rep. You can start with 5 reps, each held for 5 seconds. Relax and let the plates or blocks rise for 2-3 seconds between reps. Do 3 sets.

Website design By BotEap.comToo easy?

Website design By BotEap.comOnce you master the first level, move on to the next level: Do three sets of 8 contractions held for 5-10 seconds each.

Website design By BotEap.comNote:

Website design By BotEap.comDon’t rush into this transverse abdominal exercise. A slow, controlled movement is all that is needed for the exercise to work. The slower you perform this exercise, the better your form and effectiveness will be.

Website design By BotEap.comIt may take 3-6 weeks of consistent training for you to fully understand the concept of this exercise, master the exercises, and see results. If you have a background in yoga, pilates, or martial arts, you’ll find these exercises to be simpler than those who have been taught to work just the rectus abdominis muscles through sit-ups and other abdominal exercises.

Website design By BotEap.comGood luck and enjoy!

Website design By BotEap.comin good health,

Leave a Reply

Your email address will not be published. Required fields are marked *