How to pump up the transverse abdominal muscle. Workout exercises

Exercises aimed at working out the abdominal musclesshould vary depending on the specific type of muscle being exercised. For example, to tone the transverse muscle, it is not enough for girls to perform traditional twisting.

To create a relief in this part, it is necessary to perform exercises that affect the press at a deeper level. Considering that such loads are more thorough, it is recommended to draw up a training program, regardless of the place where they are held, only taking into account the girl's contraindications.

Otherwise, for example, in the presence of diastasis, improper exercise can lead to an absolute discrepancy of the abdominal muscles, which can only be corrected by surgery.

Why you need to strengthen the transverse abdominal muscle

The transverse abdominal muscle (exercises should be selected by a fitness trainer who has an idea of ​​\ u200b \ u200bthe athlete's health) is not used when performing an absolute number of pressures on the press. It is located under the surface layers of the muscles, including the rectus and oblique abdominal muscles.

The beginning of the transverse muscle is located in the region of the lower ribs, at the inguinal ligament in the region of the ilium. It is attached to the white line of the peritoneum, and that is why it is especially strongly felt when exhaling, produced with the abdomen as drawn in as possible.

Strengthening the transverse abdominal muscle is necessary for:

• improving the proportions of the female body (the transverse muscle directly affects the formation of a thin waist, which means that it helps a girl to acquire an ideal figure by standards, such as an "hourglass");
• minimizing the protrusion of the anterior abdominal wall (if the transverse muscle is in good shape, then the girl will have a flat stomach, even if the other groups of abdominal muscles are not tightened);
• maintaining the internal organs in a fixed position. This applies to the uterus, which, with weakness of the transverse abdominal muscle after pregnancy, childbirth or excessive physical exertion, may sink. Because of this, a number of dysfunctions of the organs of the woman's reproductive system will arise;
• posture formation (the transverse muscle, being pumped, contributes to the correct distribution of the load on the girl's body, due to which the back gets rid of excessive stress, and the posture is leveled).

How to train at home for girls

You can strengthen the transverse abdominal muscle not only in the gym, but also at home, without using additional sports equipment.

Home abdominal training will be effective only if it is organized in accordance with a number of basic rules:

• it is necessary to perform the exercises daily if the girl is not engaged in a comprehensive program, but works out the press separately, or 3-4 times a week as part of a full-fledged complex;
• in terms of duration, a complex lesson should not exceed 60-80 minutes, and the performance of individual exercises on the press should fit into the range of 10 - 15 minutes;
• you can go in for sports both in the morning and in the evening, at the discretion of the athlete (you should be guided by the biological clock - "owl" or "lark");
• from additional equipment that can be useful for a girl while working out the abdominal muscles at home, you may need a gymnastic mat, elastic bands or dumbbells of minimum weight (when performing exercises as part of a comprehensive training);
• in order to prepare the muscles for the subsequent load, the athlete should perform a warm-up complex before the main part of the training, regardless of the number of exercises included in it (the warm-up duration should not be more than 5-7 minutes);
• after the main part of the complex, it is recommended to perform a cool down, during which the girl will be able to restore a normal heart rate, as well as stretch the worked muscles to minimize pain in the post-workout period;
• it is recommended to complete the study of the transverse abdominal muscle by breathing exercises (it will not only increase the effectiveness of the exercises performed, locally accelerating the lymph flow and blood flow, but also improve the blood supply to the brain and heart).

Effective Peppermilk Exercises for Girls

The transverse abdominal muscle (exercises for the press should be selected individually, not only taking into account the contraindications available to the athlete, as well as her general initial data) is used both when performing dynamic exercises and in statics.

Dead beetles

One of the effective exercises aimed at working out the deep muscles of the abdomen, including the transverse one, is "Dead Beetles".

There are several ways to perform it, but the algorithm is classic:

1. First you need to take a horizontal position, lying on the floor on your back. Straight arms should be placed over the head, and legs extended in the usual direction.
2. It is necessary to take a deep breath, after which, without bending, bring your arms to the level of your face, and bend your legs at the knees, pressing your feet tightly to the floor.
3. With a sharp exhalation, you need to raise the right leg, then pull the knee to the chest, and at this moment stretch the left leg and lower it to the floor (the distance between the limb and the floor should be minimal - no more than 5 cm).
4. In parallel with changing the position of the legs, you also need to move your arms without bending - bring your left hand to an angle of 90 degrees with respect to the floor, and raise your right hand from the support at a distance of 5-6 cm.
5. Without fixing the accepted position, it is necessary to change the position, mirroring the exercise. During the approach, the limbs should not touch the floor, and breathing should be rhythmic and deep.

The optimal number of repetitions is 3 sets of 20 reps.

Vacuum

The transverse abdominal muscle (exercises aimed at strengthening it should be done regularly, strictly controlling the rhythm of breathing and the recommended technique) can also be effectively worked out with the help of the "Vacuum" exercise.

The standard algorithm for performing the load under consideration looks like this:

1. First you need to take a comfortable upright position. Put your hands on your hips, place your feet shoulder-width apart, bend your legs slightly.
2. Next, you should take a deep breath through the nose, filling the lungs as much as possible with air and pulling in the stomach, as if trying to contact them with the spine.
3. After 2-3 seconds, you need to exhale, while not relaxing the abdominal muscles. It is best to exhale several times in a row, since it will not be possible to release the lungs in one approach. With each exhalation, the abdominal muscles should be tightened more and more, keeping the abdomen taut.
4. Fix the position for the maximum amount of time (as much as a particular girl can comfortably not breathe for herself - at least 5-7 seconds). Maintain tension in the lower and upper abdomen, as well as in the muscles of the vagina.
5. After the specified time, the abdominal muscles should be slowly relaxed, while taking a calm breath through the nose.

The optimal number of repetitions is 10 sets of 5-10 seconds of holding the breath and staying in the most tense position with the abdomen pulled in.

Anti-vacuum

"Anti-vacuum" is the reverse exercise of the "Vacuum" technique. To achieve maximum efficiency, both types of loads under consideration can be included in one complex, performed daily.

The standard algorithm for performing the exercise in question looks like this:

1. First, you need to take a comfortable position - vertical (recommended) or horizontal. Press your hands on the sides, leaving them along the body, place your feet shoulder-width apart, bend your legs slightly.
2. Next, you should take a deep breath through the nose, filling the lungs as much as possible with air and pulling in the stomach, as if trying to contact them with the spine.
3. Without fixing the maximum tension in the abdominal muscles, it is necessary to exhale, stretching it for 5-10 unhurried counts.
4. Without pauses, you need to re-absorb the maximum amount of air into the lungs, but at the same time do not draw in the stomach, but, on the contrary, bulge it forward, bringing the abdominal muscles into a relaxed position.
5. Fix the position for the maximum amount of time (as much as a particular girl can comfortably not breathe for herself - at least 5-7 seconds).
6. After the specified time has elapsed, the abdominal muscles must be brought to their normal position, while simultaneously making a calm exhalation through the mouth.

The optimal number of repetitions is 10 sets of 5-10 seconds of holding the breath and staying in the most relaxed position with the stomach pushed forward. Between approaches it is necessary to take a break (length - no more than 10-15 seconds) in order to avoid oxygen starvation.

Opera singers exercise

To work out the transverse abdominal muscles, it is also effective to practice the opera singers exercise. With its help, it will be possible not only to strengthen the press, but also to train the respiratory organs, making them more enduring over time.

The standard algorithm for performing the exercise in question looks like this:

1. You need to take a comfortable vertical or horizontal position, while making sure that your back is straight. Leave the arms and legs relaxed so that they do not impede the athlete's movements.
2. Next, you should take a deep breath through the nose, while simultaneously pulling in the stomach as much as possible, paying special attention to its lower part.
3. The exhalation should be done slowly (at least 10 seconds), while simultaneously continuously pronouncing one of the sounds "ts", "f" or "sh". It is permissible to alternate the pronounced sounds, taking 3 seconds for each of them.
4. Having completely removed the air from the lungs, it is necessary to repeat the exercise without pausing, but also controlling your condition (there should be no dizziness and a feeling of tightness in breathing).

The optimal amount of performing an exercise for opera singers is 7-10 approaches. As the body gets used to the given level of load, the number of approaches should be gradually increased (it is recommended to add 2 approaches during each workout).

Plank

The transverse abdominal muscle (abdominal exercises will be more effective if performed on an empty stomach) is also worked out qualitatively when performing static loads. One of the most effective loads of this type is the bar.

The standard algorithm for its implementation looks like this:

1. The starting position in this case is a horizontal position lying on the floor.
2. To ensure a uniform load, the athlete needs to raise the body from the floor, distributing the body weight between the arms, standing on the forearms parallel to each other and straight legs, standing on the toes.
3. Fix the position for 60 seconds or more.When performing the exercise, it is important to control that there is no deflection in the lower back, and the distance between the body and the floor should remain unchanged until the athlete returns to her original position. Care must be taken to keep breathing rhythmic - a deep breath through the nose should alternate with an exhalation through the mouth.
4. The exit from the bar should be carried out as slowly as possible, with a deep breath, relaxing the muscles of the whole body.

The optimal amount of execution of the exercise "Plank" - 3 sets of 60 seconds in the rack.

Pelvic bridge

Working out the abdominal muscles can be combined with strengthening the gluteal muscles. One of these multidirectional exercises that is recommended to be performed daily, regardless of whether the athlete is engaged in a comprehensive program or loads only the press, is the "Pelvic Bridge".

The standard algorithm for its execution looks like this:

1. First you need to take a horizontal position, sitting on your back. Hands should be placed behind the head or along the body, and the legs should be bent at the knees, after which the feet should be firmly pressed to the floor, moving them apart from each other at a distance equal to the width of the shoulders.
2. After taking a deep breath, lift your hips, bringing the glutes and abs to maximum tension.
3. At the upper limit point, it is recommended to do a few jerks with the buttocks up, as if hammering the muscles of the thighs.
4. After 5-6 seconds, the buttocks must be lowered to the floor, while taking a deep breath through the nose.
5. At the lowest point, pauses should be minimal. Regardless of the position of the hips, the athlete's abdomen should be pulled in and the abdominal muscles tightened.

The optimal amount of the Pelvic Bridge exercise is 5 sets of 30 reps. The length of pauses between approaches should not exceed 10 seconds.

Raising the body to the feet

An exercise aimed at complex strengthening of all abdominal muscle groups (including the transverse one) is to lift the body to the legs from a prone position.

It should be done in accordance with the standard technique:

1. Take a horizontal position, lying on your back. Place your hands behind your head, bend your legs at the knees, move your feet apart at shoulder distance and press firmly to the floor.
2. Raise your legs so that an angle of 90 degrees forms at the knees, pull your feet.
3. On exhalation, tear the upper part of the body off the floor, while pressing the chin to the chest (to reduce the load on the neck muscles). At the highest point the abdominal muscles should be artificially "squeezed", thus bringing them to a small tremor.
4. Without pauses at the top, with a deep breath, return to the original position. Regardless of the position of the body, the legs should remain in the same position - bent at an angle of 90 degrees.
5. After completing the required number of exercises, the limbs should be returned to their original position.

The optimal amount of the exercise "Raising the body to the legs" - 4 sets of 20 repetitions. The length of pauses between approaches should not exceed 5-10 seconds.

Screw

Exercise "Screw", designed to effectively work out the abdominal muscles, without harmful stress on the spine, it is recommended to do as follows:

1. To begin with, the athlete needs to take a horizontal position, lying on her back. Hands should be placed behind the head, and the legs should be slightly bent at the knees and torn off the floor.
2. As you exhale, turn your knees to the right, trying to touch the lateral surface of the calf muscles on the floor. In the lowest position, the distance from the floor to the feet should be no more than 5 cm.
3. With a deep breath through the nose, return the legs to their original position using the abdominal muscles. It is not recommended to make pauses in the starting position within the same approach.
4. On the next exhalation, turn the knees to the left, trying to touch the lateral surface of the calf muscles on the floor. In the lowest position, the distance from the floor to the feet of the athlete should be no more than 5 cm.

The optimal amount of the "Screw" exercise is 4 sets of 15 reps (for each side). The length of pauses between approaches should not exceed 5-10 seconds.

Birch

Exercise "Birch", aimed at effectively working out both the deep transverse and superficial muscles of the press, it is recommended to perform as follows:

1. Take a horizontal position, lying on your back. The legs must be extended in a natural direction, and the hands must be brought behind the head.
2. Taking a deep breath, you need to raise your legs to 90 degrees in relation to the floor, without bending them.
3. On exhalation, straining only the abdominal muscles, raise the buttocks to the maximum distance from the floor, without changing the position of the legs.
4. Having lingered in this position for 3-4 seconds, slowly lower the buttocks to the floor, then, after 2-3 seconds, repeat the above steps.
5. When the athlete completes the required number of repetitions, she should slowly come out of the working position, with a deep exhalation lowering her straight legs to the floor.

The optimal amount of exercise "Birch" - 3 sets of 20 repetitions (for each side). The length of pauses between approaches should not exceed 5-10 seconds.

An example of a training complex

A workout program for working out the transverse abdominal muscle, designed for girls doing sports at home, may look like this:

During the performance of the above exercises, it is necessary to monitor the frequency of breathing cycles, as well as to ensure that the duration of rest between approaches is no more than 60 seconds.

When can you see the first result?

Subject to regular exercise at home, as well as the observance of the exercise technique, the first result in pumping the transverse abdominal muscle can be achieved already after 3-4 weeks.

The speed of progress is influenced by:

• the initial data of the athlete. The greater the initial weight of the girl, the faster in the first months of playing sports she will achieve the result. This is due to the fact that initially water begins to leave the body;
• physical fitness of an athlete (the better the physical form of the girl, the more load her body is able to withstand, and therefore she will achieve the result faster than the less prepared person);
• physiological features (the rate of metabolic processes slows down with age, which explains the fact that it is more difficult for women over 40 years old than for young ones to pump the press, making it more prominent).

Exercises aimed at working out the transverse abdominal muscle, like other physical activities, require the athlete to perform their regularity.

Due to the physiology, the fat on the woman's abdomen is localized in the lower part, which means that it will be possible to achieve the relief of this zone as quickly as possible only with the simultaneous exercise and adherence to the principles of proper nutrition.

Video of exercises for the transverse abdominal muscle

Exercises for the transverse abdominal muscle: