This is a continuation of my bikini-body series on strengthening the transverse abdomen, called “The first step to looking good at the beach this summer: the importance of the transverse abdominal muscle.”
The following exercise is the simplest exercise for most beginners to learn how to draw abdominal muscles. If you do these exercises daily, you will notice a slimmer and firmer waist, better posture, less back pain, and increased body confidence.
The extraction maneuver lying down (vacuum technique)
Instructions:
1. Lie on your back with your head supported by a foam roller or towel.
2. Place a foam roller, a small ball (about the size of a soccer ball, it can be soft), or a thick rolled towel between your knees.
3. Place an object such as 2 taped hockey pucks (or a toy block) on your stomach in line with your hip bones. (Any household item can be used. Just make sure it’s light and tall enough so you can see it move while you exercise.)
4. Without holding your breath, squeeze the roller or towel between your knees and try to bring the discs toward your abdomen without initiating a crushing action. The goal of this exercise is to shoot the transversus abdominis without firing the rectus abdominis muscle.
As you push your abdomen down and in, try to flatten your back against the floor.
Some visualizations to help you draw on the abdomen:
– Try to pull the navel up to the spine.
– Visualize trying to get through a narrow space between two objects at waist height.
– Imagine trying to zip up the world’s tightest pants.
– As you push your stomach in, you should feel the discs or block sink. If they rise while performing this maneuver, you must stop, restart, and try again until they sink.
Reps and sets:
During 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 discs or blocks rise for 2-3 seconds between reps. Perform 3 sets.
Too easy?
Once you have mastered the first level, move on to the next level: perform three sets of 8 contractions held for 5 to 10 seconds each.
Note:
Don’t rush into this transverse abdominal exercise. A slow, controlled movement is all that is needed for the exercise to work. The slower you do this exercise, the better your form and effectiveness will be.
It may take 3-6 weeks of consistent training for you to fully understand the concept of this exercise, master the exercises, and see the results. If you have a background in yoga, Pilates, or martial arts, you will find these exercises simpler than those who have been taught to work only the rectus abdominis muscles through sit-ups and other abdominal exercises.
Good luck and enjoy!
In good health,