Healthy Life

When you are exercising it is essential that you focus on a significant muscle group which is
often neglected called the transverse abdominals. These are the central muscles and they are
often neglected by accident as much as by design.

Most stomach exercises focus on the vertical abs - the six-pack which you so often see in TV
ads and in magazines - and with the focus on these it is perhaps not surprising. Even crunches,
the most popular of abdominal exercises, do little for the transverse abdominals. But, these
muscles are among the most important and should be targeted. They provide support to all
areas of your torso including to your lower-back muscles. Any exercise routine with an aim of
flattening or shaping the stomach should focus on these important muscles.

The following exercises will assist with developing a more complete abdominal workout and
assist with that flat tummy we all crave. As with all exercise routines ensure you warm up
properly before starting on these exercises;

The Pelvic Tilt

Lie on a flat surface such as a bench or the floor using a mat or a towel to cushion yourself.
Bend you knees until your feet are flat on the floor. Keeping your upper body on the floor
throughout slowly and with a controlled movement raise your hips from the floor. Hold it at that
position for a few seconds at the top of the arc and then lower it slowly maintaining control
throughout. It is important that you do not allow your body to drop suddenly while lowering as
you will not be using your muscles adequately if you do. You should do a full set of these.

The Crunchless Crunch

This exercise sounds easy but can be difficult to do well. It uses different muscles to those
normally used and can be tough to get right at first. Essentially in involves contracting your
stomach muscles to pull your belly button back towards your spine, compressing your stomach
as you do so. You can either try this lying on your back or in a kneeling position. To start relax
your body. Then slowly contract your stomach as if you are pulling your belly button backwards.
Hold this for ten seconds then release slowly. Once you find ten seconds easy repeat it for
longer. Building this up over time will lead to a strengthening and tightening of the transverse
abdominals.

Scissor Kick

Again, lie on the floor, upper body and back tight to the ground. Place your hands under your
buttocks to raise you slightly from the floor keeping your back pressed down flat. Slowly raise
one leg to around ten inches then slowly (and I mean slowly) lower it to the floor. As you lower
one leg slowly raise the other so for a short time both are in a crossing movement. Repeat the
exercise for a complete set. using a slow, well-controlled speed throughout is essential and will
increase the effectiveness of the exercise.

These are by no means the only exercises targeting these muscles, the transverse abdominals,
but they should get you started. Stomach exercises such as this are important to any tummyflattening plan and are especially effective for pregnant and women just after pregnancy.