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Activating your transverse abdominis muscle helps to build a strong, healthy core! This muscle, located in the lower abdomen, acts like a corset, helping to support your spine and improving posture. Plus, it can help give you the flat stomach you’ve always wanted! Read on to learn how to activate this powerful muscle.
Activate That Tummy Power!
Activating your transverse abdominis can be done in several ways. One way is to lie down on your back, with your feet flat on the floor and your knees bent. Place your hands on the sides of your stomach, and focus on contracting the muscles in your abdomen. Try to draw your belly button back towards your spine, and imagine that you are wearing a tight corset. Hold this position for several seconds, and then slowly release. Repeat this several times.
Another way to activate your transverse abdominis is to perform a simple exercise called a standing crunch. Stand up straight with your feet shoulder-width apart, and place your hands on your hips. Slowly bring your elbows back while simultaneously pushing your hips forward, curling your spine inwards. Hold this position for several seconds, and then return to the starting position. Repeat several times.
Unleash Your Inner Core Strength
Activating your transverse abdominis doesn’t have to be a chore! Make it fun by incorporating some dynamic core exercises into your routine. For example, try a side plank. Begin by lying on your side with your feet stacked on top of each other, and your elbow directly beneath your shoulder. Slowly raise your hips off the ground, and hold the position for several seconds. Be sure to keep your body in a straight line from your head to your feet. For an extra challenge, try extending your top arm up towards the ceiling.
You can also try some back extensions. Begin in a prone position on the ground with your palms down and your feet together. Engage your core muscles and slowly lift your chest and arms off the ground. Hold the position for several seconds and then slowly lower your body back down. Make sure to keep your core engaged throughout the exercise.