Health Plans Center : Health plans for Medicare

All about the work of the transverse abdominal muscles A group of muscles that are often neglected in stomach exercise routines are transverse abdominals, the core muscles which are located below the rectum abdominus. Most abdominal exercises for the right abdominus and the vertical abdominals, ignoring the transverse abdominal muscles. Even crunches, the staple food of most abdominal workouts, nothing for the transverse abdominal muscles. These muscles are the main targets, because the connection to the lower back and muscle Rectus abdominus and for a belt for the entire abdomen. Each routine for flattening the stomach should include the transverse abdominal muscles like a fire. The exercises below may be your abdominal muscles and transverse really make progress on the flat belly. As with any training routine, make sure that a professional before beginning and always warm properly to avoid accidents.   Pelvic Tilt This stomach exercise requires lying on your back on a flat surface, such as soil or a bank. Use a mat or towel to cushion the spine. Bend your knees so your feet on the ground. Raise your pelvis (and only your pelvis) from the floor, hold for a moment and then lower it again. Repeat for the entire series. Maintaining a controlled movement is crucial for this exercise. In this way, your abdominal muscles and not your body swing to work for the year. In addition, make sure your upper body on the floor completely.   Crunchless Crunch This first exercise is fairly simple but also very difficult. In essence, this is trying to pull the navel toward the spine. This can be difficult, since they are using muscles that you can not be used to complete the activation. To get started, either lie or abdominal or kneel. Perhaps you would like to try and see in both directions, which helps you feel better the performance. Relax your body as far as possible, then test, only the lower abdominal muscles, your navel toward the spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to make the contraction until you feel or hear or other muscles working more than the transverse abdominus. If you think that the contraction of. Scissor Kicks This exercise also requires lying on the floor abdomen. Place your hands under the bottom, around his back against the floor. Slowly raise one leg at a height of about ten inches, then lower slowly back to earth. As your leg, the other elevator. Repeat the movement for a series. The control is not very important to maintain the momentum, the best for you. Your upper body is still on the floor throughout the movement.   There are many other exercises for the abdominal transverse, but these three should be enough to get started. Stomach exercises like these are the key to any belly-flattening plan, and are particularly good for pregnant and post partum women.