This is a continuation of my bikini body series on strengthening the transversus abdominis, called “The First Step to Looking Great on the Beach This Summer: The Importance of the Transversus Abdominis Muscle.”
The following exercise is the simplest exercise for most beginners to learn to contract the abdominal muscles. If you do these exercises daily, you’ll notice a slimmer, firmer waistline, better posture, less lower back pain, and increased body confidence.
The retraction 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 (the size of a soccer ball, it can be soft), or a thick rolled-up 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 object can be used. Just make sure it’s lightweight and has enough height so you can see it move while you’re doing the exercise.)
4. Without holding your breath, squeeze the roller or towel between your knees and try to pull the plates toward your abdomen without initiating a contracting action. The goal of this exercise is to fire 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 the abdomen:
– Try to pull the navel up to the spine.
– Visualize yourself trying to squeeze through a tight space between two objects at waist height.
– Imagine trying to zip up the tightest pair of pants in the world.
– As you contract your stomach, you should feel the discs or blocks sink. If they rise while performing this maneuver, you must stop, restart, and try again until they sink.
Repetitions and series:
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 plates or blocks rise for 2-3 seconds between reps. Do 3 sets.
Too easy?
Once you master the first level, move on to the next level: Do three sets of 8 contractions held for 5-10 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 perform 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 results. If you have a background in yoga, pilates, or martial arts, you’ll find these exercises to be simpler than those who have been taught to work just the rectus abdominis muscles through sit-ups and other abdominal exercises.
Good luck and enjoy!
in good health,