Transverse abdominal muscle exercise method, abdomen vacuum contraction movement illustration tutorial

It is the muscles that keep your abdomen strong and flat. It is your natural plastic abdominal swelling. It is - transverse abdominal muscles

Recognize transverse abdominal muscles:

The muscles in the abdominal are composed of three layers, from the outside to the inside, rectus abdomen, oblique abdominal muscles, and transverse abdominal muscles. The rectus abdomen is a longitudinal direction; oblique abdominal muscles are oblique directional muscles; transverse abdominal muscles are transverse abdominal muscles located deep in the abdomen, and transverse abdominal muscles are like a natural bonding belt

The function of transverse abdominal muscles: mainly constitutes the abdominal wall to protect the abdominal organs. It plays a crucial role in slimming the waist and tightening the abdomen.

Transpermal abdominal muscle exercise can allow you to have a flat and tight lower abdomen, which is also the focus of many people's pursuits

Straverse abdominal muscle exercise can make you have a flat and tight lower abdomen, which is also the focus of many people's pursuits

Vacuum) is one of the few movements that can exercise the transverse abdominal muscles. This is a common movement in yoga and Pilates

Target muscle groups: transverse abdominal muscles

Starting positions: sitting, standing, kneeling, and lying positions are all possible. But lying positions seem to be more effective in training: lie down face down, place your palms under your shoulders, bend your legs, and keep your legs tightly against your hips. Put your back flat, and always maintain this posture during the exercise.

The key points of action:

Exhaust all the air in your lungs. Then relax your abdomen and make it like a loose slingshot. Then inhale hard and press your navel toward your spine. Remember, it is not a chest contraction and breathe. You must keep your chest still during the process, otherwise you will not be able to achieve exercise. The exercise effect is now.

Continue to breathe gently with your nostrils, just like you have to lean your abdomen and back together, and keep this movement hard for at least 40 seconds. If you can't hold on for 40 seconds, then continue practicing and your persistence will gradually increase.

Key points:

Looking for muscle feeling: Try not to contract the chest cavity, use the strength of the abdomen to move, feel the abdomen being stretched and tightened

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