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	How to Work The Transverse Abdominals

A group of muscles that are usually ignored in stomach exercises are the transverse abdominals, the core muscles present underneath the rectus abdominus. Many abdominal exercises deal with the rectus abdominus and the vertical abdominals, but neglect the transverse abdominals. Even crunches, the core of most abdominal workouts, don’t work the transverse abdominals. But these muscles are actually the most vital muscles since they link the lower back muscles with the rectus abdominus and form a belt for the entire abdomen. Any routine designed to flatten the stomach should also concentrate on transverse abdominals. With the following exercises, you can exercise your transverse abdominals and actually start on your way to develop a flat tummy. Like with any exercise routine, always consult a doctor before starting and always warm up thoroughly to prevent injury.

Slope that Pelvis
This stomach exercise has you lying on a flat surface on your back, like the floor or a bench. Protect your spine by keeping a mat or towel below it. Keep your feet are flat on the floor by bending your knees. Lift your pelvis (just pelvis) off the floor, hold for a moment and then bring it back down. Do this for a whole set. It is very important that you perform this exercise-controlled movement. It will let you use your abdominal muscles, instead of your body's momentum, to carry out the exercise. Also, ensure your upper body is in touch with the floor throughout.

Crunch without the Crunch
This first exercise is quite easy but can also be quite tough. Basically, it consists of trying to bring the belly button towards the spine. It can be quite tricky, since it includes using muscles that you might be accustomed to activating. To begin, either lie on your stomach or kneel. Try doing it both ways to find out which method helps you feel the exercise better. Try to relax your body as much as you can and then only with the lower abdominals bring your belly button toward your spine. Remain in this position for 10 seconds. If you can easily remain in the position for 10 seconds, increase the duration. Your aim should be to hold the contraction till either you can’t feel it, or you feel other muscles doing more work than the transverse abdominus. When you get this feeling, release the contraction.

Use the power of kicks
This stomach exercise also needs lying on the floor. Place your hands below your butt, and press your back into the floor. Slowly lift one leg to a height of around 10 inches, then slowly bring it back to the floor. While lowering one leg, lift the other. Perform this movement for a whole set. Keeping control throughout is crucial, don’t let momentum control our actions. You must keep your upper body on the floor all throughout.

There are many other exercises targeting the transverse abdominals, but these 3 are enough to get you going. Stomach exercises such as these are the secret to a flat tummy and are particularly suitable for pregnant and post-partum women.

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