Traverse Abdominus Six Pack Abs
Everybody dreams of having a sick pack. It’s a sign of true dedication and hard work and it makes most people feel very confident about their bodies. However, most people don’t have a sick pack – at least that’s visible. Most people have a sick pack buried behind a layer of fat, although this isn’t always the case.
The truth is that many people do not work their abs the right way, which is why they will never get a sick pack. If you think that sit ups are the answer to getting a six pack, then you’re very wrong.
In fact, you can just about stop doing sit-ups all together and you’ll see better results.
The reason most people are not able to see a visible six-pack is because they ignore an abdominal muscle called the traverse abdominus. This muscle is located right in the middle part of your body right behind the rectus abdominis, which are the six muscles referred to when we talk about a six-pack.
What Is The Traverse Abdominus?
So why is the transverse abdominus so important? This core muscle is connected to the back, ribs, and pelvis, which means the transverse abdominus is essential for stabilizing the entire mid-section.
In order to strengthen your other abdominal muscles, you’ll need to strengthen this muscle first. Unfortunately, the transverse abdominus is very difficult to strengthen.
Best Exercises to Strengthen the Transverse Abdominus
The good news is that there are several abdominal exercises that will strengthen your transverse abdominus. Here is the top three:
Scissor Kicks: To start, place your back on the floor with your knees bent. Place your hands under your buttocks and raise your head. Raise one leg about a foot off the ground and slowly lower it back down. Repeat the same with your other leg. Start with three or four sets of ten repetitions.
Modified Plank: Start in your push-up position with your palms on the floor and toes on your ground. Slowly raise one leg as high as you can and then back to the normal position and repeat with the other leg. You can do another three sets of ten reps.
The Focused Crunch: Start in the standard crunch position and place your hands on the sides of your belly button. Begin by shifting your abs to the floor but do not move the pelvis. Your chest will be slightly raised.
Then stop drawing in your stomach as soon as you feel your muscles tighten. If you go to far, you will not work your ab muscles so make sure they feel tight. Hold this position for ten to fifteen seconds and repeat this ten times and complete three sets.
These three exercises will help you strengthen your transvers abdominus so you can help build your core strength to get a six-pack. You should start incorporating these exercises into your workout regime and should at least perform them each once per week – although two times per week will deliver better results.