| How to Exercise Transverse Abdominals Jan 18th 2013, 02:00 Although you can't see them, the Transverse Abdominals are a group of muscles that play a key role in not only the basic appearance of your midsection, but assist with every power movement, including jumping. Here are some exercises that will help to strengthen them. Exercise 1 - Suck in your stomach with a deep breath.
- Hold for 20 seconds, then release.
- Repeat steps 1-2 four times, 3-4 times a week.[1]
Exercise 2 - Lay down on the floor with your knees bent and feet on the floor.
- Place your hands just below and to the sides of your navel. Firmly press two fingers from each hand into your lower abdomen.
- Begin to draw your lower abdomen down towards the floor. Stop drawing in your stomach as soon as you feel your muscles get tight. The muscles underneath your fingers should feel taut but the movement does not require a lot of effort. If you move too far, you will in fact stop working your transverse abs and begin to work your oblique muscles (your side abdominal muscles) instead.
- Hold this position for 10 to 15 seconds, breathing normally the entire time. [2]
- Make sure to do this while looking straight ahead.[1]
Exercise 3 - Lie on your back on a comfortable, slightly soft, surface.
- Lift your knees so that your upper leg makes an angle near 90 degrees to the horizontal. But keep your feet flat on the floor.
- Raise only your pelvis, keeping your lower back on the ground. Hold it for three or four seconds and lower it again.
- Repeat steps 1-3.
- Make sure to look straight ahead, perpendicular to your upper body.
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