One of the biggest requests we get is to “tone the abs”. Because who doesn’t want a flat tummy?
In order to get abs of steel, we first need to understand what comprises “abs”.
There are four abdominals layers:
- Rectus Abdominis
- External Oblique
- Internal Oblique
- Transversus Abdominis.
The best way to flatten your abs is to start focus on the Transverse Abdominis, which lies the deepest along the natural abdominal belt. This is the part of the abs that will give us a flat shape.
It’s located between the bottom of the ribs, pelvis and pubis.
Because of its attachment to the diaphragm, we can stimulate the Transverse Abdominis using our breathing through an exaggerated exhalation. In addition, we can strengthen the Transverse Abdominis by “squeezing it as a lemon”, “tighten it as a rock”, or “narrowing it”. The more we activate it, the more the Internal Oblique -the next deepest abdominal muscles – will be stimulated as well.
Here is a simple breathing exercise that anyone can do to work out the Transverse Abdominis.
- Lie on your back in “Supine” position with legs straight adducted together reaching out, arms resting by side.
- Place a beach towel behind the lower back for keeping the lower back in neutral.
- Elongate the spine and stretch out the legs.
- Inhale, take a deep breath. Exhale, tighted the abs in.
- Repeat 20 times
If you are interested in learning more about strengthening your core and flattening your belly, contact us! We teach locally at our Newton, MA studio or via Zoom! E-mail: info@maracoreconditioning.com
