Here are your quick training tips that give you the chance to learn how to work smarter in minutes so you can start exercising.
Nothing says “fit” like a chiseled six-pack, but if you To maximize athletic performance while looking good shirtless, you have to take a deeper look at — literally — the transversus abdominis.
Located right behind the rectus abdominis (aka “abs”), the transversus abdominis horizontally wraps around your lower abs like a belt or weight belt, hugging your internal organs and stabilizing your spine. Whenever you move your arm or leg, you automatically contract it, and if you lift it often, you may also do it purposefully and powerfully by “bracing” your core in exercises like squats and deadlifts. Use it (and if you don’t, you should) .
The key benefit of targeting this hidden and oft-overlooked core muscle is this: your abs The stronger the transverse muscles, the more stable you will be, and the greater your strength and power. You can put power into every move you make. You’ll be able to safely squat heavier weights, deadlift heavier loads, curl heavier dumbbells, and maybe even do a few more pull-ups.
This in turn can help optimize muscle growth, increase strength and lose fat. Plus, studies show that strengthening the transversus abdominis can also help relieve chronic low back pain.
How to Train the Transversus Abdominalis
Add Planks to Your Weekly Workout Program and hollow supports. The main action of both exercises involves pulling the navel toward the spine, directly working the transversus abdominis. It’s called a “belly brace,” and to do it effectively, imagine your gut is about to get hit.
Planks are the classic way to target the transversus abdominis, but a study by Australian researchers found that “inward movement of the abdominal wall while lying on the back” (also known as hollow hold) May produce greater muscle activation. Incorporating both of these exercises into your exercise program ensures that you work the transversus abdominis from multiple angles to optimize its strength.
Let’s break down the two movements.
Board
● lying on the ground. Place your elbows directly under your shoulders and extend your legs. Put your weight on your elbows and toes.
● Squeeze the glutes and core to create full-body tension. Consider pulling the navel into the spine.
● Contract the waist, latissimus dorsi and rhomboids. Your back should be in a straight line; don’t let your pelvis drop or your hips rise.
●Look down and keep your neck in a neutral position.
● Hold the plank for 45 seconds to 1 minute each time, keeping the whole body tense.
Hollow Fortress
●Start lying on the ground.
● Push your lower back into the ground and flex your abs hard.
● Lift your feet about an inch off the ground, keeping your legs straight and your lower back on the ground.
● Extend your arms over your head.
● Hold this position for 45 seconds to 1 minute, keeping the whole body tense.
Trevor Thieme is a Los Angeles-based writer and strength coach and former fitness editor at Men’s Health. When not helping others exercise, he divides his time between surfing, skiing, hiking, mountain biking and trying to keep up with his 7-year-old daughter.
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