Abdominal Workouts & Exercises

A simple beginner ab workout and exercise is the basic sit up. You can perform this almost anywhere where there is flat ground. But, like every workout this abdominal workout must be performed correctly to avoid any injury to your spine or neck.

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1. To perform this abdominal workout/exercise, you will need to lay flat on your back with your legs bent at the knees while your heels and toes are flat on the ground.
2. Depending on your abdominal strength you can cross your hands across your chest or behind your head.
3. Activate your transverse abdominis muscle (TVA) and draw in your stomach which is similar to performing the ab vacuum so that your abdominal muscles are doing all the work, while giving support to your spin.
4. Slowly rise and concentrate on isolating your ab muscles starting off with your shoulders and mid section of your body. Remember to exhale while sitting up and make sure you keep your neck and back straight while performing this ab exercise.
5. Slowly start to lower your back, shoulders, and neck to the ground while concentrating on using your abdominal muscles to control your movement.
6. Repeat steps 1-5 to perform more sit ups. Once your abs start to burn try to do 2-3 more reps and take a rest.

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There is one muscle group many people do not know about and overlook while training their core and abs. That is the transverses abdominis muscle (TVA). It is a major muscle which is crucial for core stability but is not a prime core stabilizer.

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To stimulate and activate this muscle you can do an ab workout and exercises more popularly known as the ab vacuum or vacuum exercise. However, more importantly the transverse abdominus (TVA) acts as the “natural” weight lifting belt or corset during workouts and exercises, and supports the most important parts of your body such as the spine and pelvis.

In today’s society we often overlook the importance of the transverses abdominis muscle and how crucial it is for support during workouts and exercises. This may be due to the lack of education or the way people perceive themselves in the mirrors. Most individuals want to look good, thus only workout their mirror muscles such as their chest, arms, and abs while neglecting their traps, back, and glutes.

Isolating and targeting the transverse abdominis while working will help you achieve the flat stomach (ladies) or six pack (men) that you have always wanted. But don’t think that only working out your transverse abdominis will achieve this, you’ll need to train your other core muscles such as your upper abdominals, lower abdominals, and obliques.

The best thing about the transverse abdominis muscle is that you can activate it and work it out almost anywhere you want. The easiest places are while you’re sitting down such as when you are driving, eating dinner, or at your computer. To perform an ab vacuum, the only thing you need to do is sit up straight and suck your stomach in for about 10-20 seconds. Act like you are trying to touch your belly button to your spine.

If you do this 5 times a week you will gain more stability in crucial areas of your body while strengthening your transverses abdominis muscle which will help flatten your stomach. Keep in mind this is not an exercise that burns fat. If you want to get that flat stomach or six pack abs you have always wanted, you will need to burn the layer of fat that covers your rectus abdominal muscles. This is always a possibility with a healthy nutritional plan and daily exercise.

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