The transverse abdominal muscle (TVA), the deepest-lying abdominal muscle, is made of fibers that run horizontally. This muscle's only job is to compress the contents of your abdomen, acting like a girdle to hold everything together. The transverse abs connect your hips, lumbar fascia and ribs to your linea alba and pubic crest. Keeping this muscle strong helps prevent low back pain and provides beneficial upper body stability.
HORIZONTAL PLANK
The horizontal plank works your transverse abdominal muscles and recruits your rectus abdominis and back-stabilizing muscles. Begin in plank position with your arms extended, hands directly below your shoulders, legs extended, and feet hip-width apart. Engage your abdominal muscles and straighten your back. With your right hand flat on the ground, hold a dumbbell in your left hand (you can do this with no weights too). Keeping your hips and core still, slowly lift your left arm straight to the side to shoulder level. Lower your arm back down. Complete 10 repetitions and then switch arms, maintaining the plank position.
ABDOMINAL VACUUM
Whenever you suck in your stomach, you're working your transverse abdominal muscle. This exercise emphasizes that movement. Sit, kneel or stand with your back straight and your torso tall. Pull your belly button into your spine and hold the position for 10 to 30 seconds. Relax your abdomen, then repeat the exercise three to five times. ( while you are drawing in your belly button make sure you continue breathing do not just suck in the belly with the in breath)
SINGLE-LEG STAND
The single-leg stand is a simple exercise that works your abdomen as well as the muscles in your legs and hips. Stand with your legs slightly apart, pull your shoulders back and engage your abdominal muscles. Slowly lift your right leg three to six inches off the floor while stabilizing your body on your left leg. Avoid any swaying or movement and hold the position for 10 to 15 seconds. Place your foot back on the floor, then repeat the exercise with your left leg. Perform 10 to 15 repetitions with each leg.
STOMACH HOLLOWING WITH LEG LIFT
This exercise isolates your transverse abdominal muscle. Lie face-up on the floor with your knees bent, feet flat on the floor, and arms extended at your sides at shoulder level. Pull your shoulders back and down, maintaining this position throughout the exercise. Engage your lower abdomen and pelvic floor muscles while pulling your belly button into your spine. Hold this position while breathing normally and lift your right foot thee to six inches off the floor. Pause for a moment, lower your foot, and lift your left foot. Continue to alternately lift your feet while keeping your core engaged until you have performed 10 to 15 lifts with each leg. ( think about keeping your hips level as if you have a glass of water sitting on hips and you don't want to spill)
Enjoy more exercises tomorrow
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