Flatten Your Tummy

There is a muscle that is often neglected when doing abdominal exercises that helps flatten your tummy.

It’s called the Transverse Abdominal. They are the central core of the abdominal. In other words they hold your innards in.

They run horizontally and are connected to your back muscles as well as your rectus abdominis.

The rectus abdominis are of course the muscles you are wanting to show off. The “Wash Board Abs”.

Most of the abdominal exercises work on the rectus abdominis and obliques seeing as these are the ones that you see.

The transverse abdominals are behind them, but don't give up on them just because you don't see them.

These muscles help flatten your tummy keeping everything pulled in tight and flat. Your abs may be showing but you can still have that rounded look to them.

Here are some exercises that can help work those transverse muscles and help flatten your tummy.

And ladies,these are real good for those mommies who want to tighten there tummies after birth also.

The Pelvic Tilt

Lie on your back on a flat surface.

Bend you knees, feet are flat on the floor. Keeping your upper body flat, slowly and with a controlled movement raise your hips from the floor. Hold it, count to 10 then slowly lower it back down.

Don't let your hips just fall back down because you wont be working those muscles when you do.

You should do a full set of 10.

Scissor Kick

Ok, lie flat on your back, keep your shoulders and back flat, place your hands at your side palms up.

Slowly raise one leg to around ten to 12 inches then slowly lower it to the floor. As you start to lower

one leg slowly raise the other.

Repeat the exercise for a complete set of 10.

The No-Crunch Crunch

To do this exercise, you can lie on your back, knees bent, feet flat or you can do it kneeling. Which ever is comfortable.

Place your hands by your hips, palms up.

Contract your lower abdomen inward (think of it as trying to make your belly button touch your backbone) but do not move your pelvis, raise your chest or hold your breath.

Stop contracting when you feel your muscles get tight. If you move too far, you will stop working your transverse abdominals and begin to work your oblique muscles.

Breathe normally and hold for 10 seconds.

Repeat and do a set of 10.

Once you find you can do these exercises easy, up them to 15 and so on.

Building this up over time will lead to a strengthening and tightening of the transverse abdominals.

These are not the only exercises for the transverse abdominals but they will help you in getting a flatter tummy in no time.

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Men and woman alike are wanting to get that flat tummy with washboard abs. I bet you would like to learn more about how to get washboard abs.

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Flat Sexy Abs

These gut-wrenching exercises will help get you those flat sexy abs in no time.

The first three exercises work on your upper and lower abs. The fourth slims and strengthens your sides. Add one or more of these moves to your ab routine every time and soon you will be showing off your new abs.

Standard Crunch

Lie on your back with your knees bent, feet flat on the floor. Hands behind your head, elbows out to the sides. Looking straight up and using just your abs, lift your upper body off the floor. Your head, shoulders and back should be off the floor, then slowly return to the starting position. Don’t pull your head with your hands! Think of someone grabbing your shirt at your chest and pulling you up.

Do as many as you can, try building up reps each time you do them.

Bicycle

Lie on your back on the floor with your hands behind your head. Raise your legs bent at the knees. Your lower legs should be parallel to the floor. Bring one knee back toward your head and straighten out the other leg. At the same time your doing this raise your upper body and touch your knee with the opposite elbow. In other words, right elbow to left knee and visa versa. Then switch legs.

Again do as many as you can. Make sure to build up your reps each time you do them.

Marine Crunch

Lie on your back, bring your legs up over your hips, toes toward the ceiling. Now raise your arms up, fingers toward the ceiling. Raise your upper body so that your fingers reach for your toes at the same time raise your tailbone off the floor. If this is to hard to do you can switch between raising your upper body then your hips. (I think this one is a killer) Do as many as you can building up your reps as it gets easier.

Side Plank

Lie on one side with your body straight. Place your arm underneath you, elbow bent, forearm on the floor. The only thing touching the floor should be your forearm and the side of one foot. Hold for as long as you can. Then switch sides. As this becomes easier to do straighten out your arm so only your hand is touching the floor. Make sure your arm is even with your shoulder.

When working your abs I would rest for 30 to 60 seconds between exercises. As you get better at these I would cut your rest down by 10 seconds. Make sure you eat a healthy diet plan and before long you will have those flat, sexy abs that you have been longing for.

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