How to practice transverse abdominis muscle
1, vacuum shrinkage
Kneeling posture: Kneel face down on the mat, hold your body with your hands, perpendicular to your shoulders, your hips and knees at 90 degrees, and keep your back in a natural curve. Keep this posture throughout the exercise.
Exhale all the air Then relax your abdomen. Then inhale hard, try to suck your stomach into it, and imagine that your stomach is close to your spine! I feel my abdomen is empty!
Remember, it's not chest contraction breathing. Keep your chest still and do two groups of 12 breaths for 5 seconds each time!
2. Flat bracket
Plate support is a simple and effective action. During the movement, keep the body in a natural arrangement, and the shoulders, spine and pelvis are in a neutral position. During the movement, the abdomen and abdomen suck in hard, defying gravity, to prevent the lumbar spine from overstretching!
3, fitness ball hip flexion
This action adds hip flexion and knee flexion on the basis of the static exercise of plate support, and the essentials of the action are still the same; Maintain the normal arrangement of the spine and stabilize the spine with core muscles; When you bend your knees and hips to drive the fitness ball up, be careful not to bend your spine and keep your upper body straight!
Benefits of exercising transverse abdominis muscle
The transverse abdominis muscle is located in the deep surface of the internal abdominal oblique muscle, starting from the inferior 6 ribs, thoracolumbar fascia, iliac crest and the lateral side of inguinal ligament 1/3. The muscle bundle goes forward and inward, moves to the aponeurosis of transverse abdominis, passes behind rectus abdominis, participates in forming the posterior wall of rectus abdominis sheath, and ends at the white line. A small number of muscle bundles in the lower medial part and the lowest part of aponeurosis participate in the composition of inguinal falx and cremaster muscle respectively.
Function: The anterolateral abdominal muscles mainly constitute the abdominal wall and protect the abdominal organs. When muscle group contracts, it can increase intra-abdominal pressure and assist defecation, childbirth, vomiting and cough; It can also make the spine bend forward, bend sideways and rotate.
1. If you have a thick waist with high fat, lateral abdominal muscle exercise can make you narrow your waist without changing your body fat level.
2. If you have a muscular waist, transverse abdominal muscle exercise can make your waist smaller, your abdomen stronger and your abdominal muscles in better shape.