EMG's 5 Transverse Abdominal Exercises

Transverse Abdominal Exercises

Constriction best friend BOOKS housewives can do with breathing techniques and transverse abdominal muscle -! Definitive edition "BM" exercise diet ISBN: 4072393851 (2003) [Japanese Import]

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  • The stomach vacuum is an exercise that works the transversus abdominis. It is one of the simplest yet most effective transverse abdominal exercises. This exercise can be performed either seated or standing. When performing it seated, the user is actually kneeling on their knees. This exercise is very similar to taking a deep breath and then exhaling, but with a focus on using the core muscles throughout. As you exhale all the air from your body, suck your abdomen up and in as far as you can. Then, hold for ten seconds. Finally, breathe in, relax and repeat. Perform this cycle at least ten times.

    The stomach vacuum is an exercise that works the transversus abdominis. It is one of the simplest yet most effective transverse abdominal exercises. This exercise can be performed either seated or standing. When performing it seated, the user is actually kneeling on their knees. This exercise is very similar to taking a deep breath and then exhaling, but with a focus on using the core muscles throughout. As you exhale all the air from your body, suck your abdomen up and in as far as you can. Then, hold for ten seconds. Finally, breathe in, relax and repeat. Perform this cycle at least ten times.

  • The Swiss ball jackknife is one of the more advanced transverse abdominal exercises. It is important for the user to perform this exercise slowly when they first start art. Balance is required when performing this exercise. If the user is not properly balanced, he could lose control of the ball and injure himself. Make sure that the hands are firmly planted on the ground and the feet are secured on the ball. This exercise may be problematic for those with back problems. During the exercise, the low back is rounded. Those with back problems should attempt the exercise but should stop immediately if discomfort is felt in the low back.

    The Swiss ball jackknife is one of the more advanced transverse abdominal exercises. It is important for the user to perform this exercise slowly when they first start art. Balance is required when performing this exercise. If the user is not properly balanced, he could lose control of the ball and injure himself. Make sure that the hands are firmly planted on the ground and the feet are secured on the ball. This exercise may be problematic for those with back problems. During the exercise, the low back is rounded. Those with back problems should attempt the exercise but should stop immediately if discomfort is felt in the low back.

  • The stomach vacuum is an exercise that works the transversus abdominis. It is one of the simplest yet most effective transverse abdominal exercises. This exercise can be performed either seated or standing. When performing it seated, the user is actually kneeling on their knees. This exercise is very similar to taking a deep breath and then exhaling, but with a focus on using the core muscles throughout. As you exhale all the air from your body, suck your abdomen up and in as far as you can. Then, hold for ten seconds. Finally, breathe in, relax and repeat. Perform this cycle at least ten times.

Video: Transverse Abdominal Exercises | eHow

Transverse Abdominal Exercise (on all fours)
Same technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine.