If you think you've tried everything to get a really flat stomach, maybe you should work on your transverse muscles. Even for people with a very low body fat index, it can happen that the belly continues to protrude forward. You may have tried everything, weight loss, cardio, abs, without success.
In fact, the solution could quite simply be to sheath the transverse muscle to guarantee a permanently flat and firm stomach. In this article, we will explain exactly how to achieve this goal which is not so out of reach as it seems.
Strengthening the transverse muscles: the forgotten abs
The transverse, what is it?
Among the many muscles of our abdominal belt, we can distinguish three major groups: the rectus (very popular, because its development allows to obtain the "chocolate bar" effect), the obliques and the transverse.
The transverse is the deepest muscle of the abdominals, so it can sometimes be difficult to activate it. It is located in the lower abdomen and looks like a kind of belt crossing this part of the body to go to the back. Moreover, it is one of the only muscles in the human body whose fibers evolve exclusively on a horizontal axis.
In parallel, do not hesitate to read: How to do scissor abs and progress quickly?
Why strengthen the transverse muscle?
This muscle serves many very important functions and therefore its development has several advantages:
- The transverse is the muscle that holds the viscera in place. It is therefore the one that keeps our whole inner world in place, allowing the body to function normally. One of the main causes of hernias is in particular an underdeveloped transverse. A sheathed transverse also helps limit urinary leakage.
- The transverse participates in the exhalation and respiration phases of the body. Its good health therefore makes it possible to have a more efficient respiratory system.
- Strengthening the transverse muscle also stabilizes the upper body. Indeed, it plays a similar role to the lumbar for the front face of our body. These two parts of the body therefore work together to hold the weight of the upper body throughout the day. For people with low back pain, a muscular transverse can therefore reduce pain, since it puts less pressure on the lower back.
- Finally, building muscle in the transverse serves to gain a waistline, which is important for having a flat, toned stomach. It does not lose weight, the abdominal fat stays there, but it tightens the belly like a wide belt would, which prevents it from going too far forward or to the sides. This is particularly useful for pregnant or postpartum women, for example, who may experience lower abdomen distortion.
For maximum results: Abs fat mass index: what is the ideal figure?
A muscular transverse for a balanced body
Besides all these benefits, the transverse also allows you to have a more stable and balanced body, which will therefore perform better in everyday life, but also in your sports practice!
Indeed, it would be a mistake for a person who practices a lot of sport to devote their abs sessions to the rectus and obliques, which are more prominent, forgetting the transverse When you have highly developed upper abdominals, but a weak transverse, one is exposed to hernias due to sport: this imbalance means that the muscular pressure on the viscera is not uniform, and they therefore risk be "pushed" towards the weakest area of the abdomen.
In addition, the transverse is located at a pivotal point in our body, between the hips and the abdomen. It is a central element of the stability of this part of the body. Ideally, to have optimal stability and mobility, you need to strengthen the transverse and lumbar muscles in a balanced way. If you manage to maintain this balance, you will be stronger, whether in the gym or in everyday life.
In parallel, read also: Losing fat by doing abs: good or bad idea?
Build the transverse muscles effectively with hypopressive exercises
The vacuum
To build your transverse muscles easily and effectively, the best exercise is the vacuum. In English, its name means "vacuum cleaner", and it describes the movement very well. It can be done in any position, but the easiest way is to do it either by leaning forward with your arms on a support like a table or a bed, or on all fours.
To create a vacuum, take a deep breath in and exhale all the air in your lungs slowly, while contracting your lower belly, until until it is completely sucked in. Mentally, you can help yourself with the image of the navel being drawn towards the spine.
In the beginning, you can hold your breath and relax your stomach when you inhale. The more you get used to doing this, the more you will be able to start breathing during the exercise without releasing the position, which will allow you to do it for longer durations. Alternatively, you can simply perform several repetitions of the exercise.
To get results, all you need to do is do it every day. The advantage is that one minute of vacuum a day is enough to strengthen the transverse muscle. A good technique is to do it in the morning when you wake up, leaning on the edge of the bed. This will allow you to be consistent, while starting the day well.
An article on this subject: The vacuum: an essential exercise for a flat stomach!
To go further: sheathed vacuum
To maximize the effects of the vacuum, you can add sheathing elements to it. Instead of doing it standing or on all fours, for example, you can combine it with a board, which will obviously complicate the exercise.
Another particularly effective modification for strengthening the transverse is that of the position of the sphynx. Lie face down on the floor, with your upper body straightened on your forearms.This position is particularly interesting, because there is a mechanical tendency to push your stomach into the ground when you perform it. This will allow you to be well aware of the position of your stomach, and to note the slightest relaxation of the transverse.
To perform this modification properly, relax the glutes, so that the transverse is the main muscle to be worked. In addition, keep your chin tucked in so as not to strain your neck and continue to breathe normally to ensure substantive work. If you are still not stimulated enough by this modification of the vacuum, you can go further by raising the legs, or the forearms by bending the arms under the forehead, or by stretching them straight forward.
At the end of the exercise, be sure to stretch your lower back well either by getting into the cat position or by lying on your legs bent under themselves. This exercise will be extremely effective for strengthening your transverse muscles.
Also read: 5 exercises to lose your lower belly
Building transverse muscles: all-terrain training
The advantage of exercises to strengthen the transverse muscle is that they can be done where you want and when you want. Whether in your car while driving, in a supermarket queue, at work, or in the metro, the vacuum is a discreet exercise that will allow you to strengthen the transverse muscles in all situations.
Obviously you won't be able to do the advanced versions combined with planking, or those where you have to hold your breath. But fortunately, the vacuum is a relatively adaptable exercise, which can be done in almost any position:
- If you are seated, be sure to keep your back straight so as not to interfere with your lower back. Squeeze the belly on each exhale and release it on each exhale. If you're doing other tasks at the same time, this breathing-based system won't even distract you from your other tasks, whether you're driving, in class, or working at your computer. .
- If you are standing, you can do exactly the same thing, while waiting for the metro, or in a queue for example. You can even integrate a gluteal sheathing, which is just as discreet as the vacuum. Challenge yourself by seeing how long you can keep doing this combination of exercises.
- To add extra difficulty, you can even attempt to vacuum while you're walking down the street. In addition to all the benefits mentioned above, you will have an additional coordination challenge by having to juggle your transverse contraction accompanied by your breathing with a movement. If you manage to master this, you will be able to really strengthen the transverse muscle in any situation.
Also, in order to have as much information as possible: Ab wheel: best abs accessory? Our opinion
In summary: Build transverse muscles effectively
With the exercises to build your transverse muscles, you will no longer need to look for solutions to have a flat stomach. With just a little determination, and one minute a day, you can get to a sheathed, firm waist quickly.Plus, you can do this anywhere, anytime!
Of course, it doesn't eliminate abdominal fat, but building up your transverse muscle has only positives: increased stability and mobility, less back pain, balanced muscles, a firm stomach, and many others
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