How to exercise the transversus abdominis with three movements and start the exercise violently

　　How to train the transversus abdominis? Everyone knows that it is very important to have strong abdominal muscles, whether it is increasing your charm or shaping your figure. So exercise What are the methods for strengthening the transversus abdominis? Today, let the editor take you to have a better understanding. I hope it will be helpful to everyone!

　　How to train transversus abdominis

　　1. Vacuum shrinkage

　　Adopt a kneeling position: Kneel face down on the mat, support your body and shoulders with your hands, make your hips and knees at 90 degrees, and keep your back in a natural curve. Maintain this position throughout the exercise.

　　Breathe out all the air. Then relax your abdomen. Then inhale hard, trying to suck the belly into the stomach, imagining that the belly is close to the spine! It feels like my abdomen is empty!

　　Remember, you are not breathing with your chest contracted. You must keep your chest still during the process. Do 2 groups of 12 times each and hold each inhale for 5 seconds!

　　2. Plank support

　　Plank support is a simple and effective movement. During the movement, keep the body in a natural alignment, with the shoulders, spine, and pelvis in a neutral position. During the movement, the abdomen and abdomen must be sucked inward to resist gravity and prevent the lumbar spine from hyperextension!

　　3. Hip flexion with fitness ball

　　This action adds hip and knee flexion to the static exercise of plank support. The essentials of the action are still the same.； Maintain normal alignment of the spine and use core muscles to stabilize the spine ； When you bend your knees and hips to drive the fitness ball upward, be careful not to bend your spine and keep your upper body straight!

　　Benefits of exercising the transversus abdominis muscles

　　The transverse abdominis muscle is located on the deep surface of the internal oblique muscle. It originates from the lower 6 ribs, the thoracolumbar fascia, the iliac crest and the lateral 1/3 of the inguinal ligament. The muscle bundle runs transversely forward and medially, transitioning into the transversus abdominis aponeurosis, passing behind the rectus abdominis muscle, participating in forming the posterior wall of the rectus abdominis sheath, and ending at the linea alba. The medial part of the subaponeurosis and a small number of muscle bundles in the lowermost part participate in the composition of the falx inguinalis and cremaster muscles respectively.

　　Function: The anterolateral abdominal muscles mainly form the abdominal wall to protect the abdominal organs. When muscles contract, they can increase intra-abdominal pressure to assist defecation, delivery, vomiting and cough ； It also enables forward flexion, lateral flexion and rotation of the spine.

　　1. If you have a thick waist with high fat content, transversus abdominis exercise can help you reduce your waist circumference while keeping your body fat level unchanged.

　　2. If you have a muscular waist, transversus abdominis exercises can make your waist smaller, your abdomen firmer, and your abdominal muscles in better shape. (Reference website: Fitness bar)