Hi guys! Today we have a technical note on the agenda, in which we will analyze the training of one very important abdominal muscle. Many do not know about it or simply neglect its training. Because of this, there is a danger of inferior development of the abdominal press. Gotta fix this!

One of the most common mistakes on the way to a beautiful and inflated body is an incorrectly built abs workout, and not understanding or missing important nuances. Doing standard exercises for the press, many do not even think that by doing so they train only its abdominal part, and at the same time hoping that their proportions will be like on the cover of glossy fitness magazines. However, this will never happen if you do not know the exercises for the transverse abdominal muscle. .

These muscles are not visible and do not stand out under the skin, so they cannot be pumped up to relief, because they are located deeper in the body than the abdominal muscles of the press. However, they perform a very important function, namely, they are responsible for the tone of the abdomen, reduce its volume, and support the internal organs.

As a result of this, your cubes will look more aesthetically pleasing and attractive, as well as these exercises will be very useful for women after childbirth.

Despite the relatively "deep" location of the muscles, their training is not a big problem. To do this, you do not need to engage in long exhausting strength training, moreover, these exercises can be done even while in public places, and at the same time, without attracting much attention to yourself. They are suitable for both women and women.

The most effective exercises are those that focus specifically on the transverse muscle and give a static load.

Now let's look at exercises that you can start practicing.

It is one of the main and basic exercises. While it is best done lying on your back, it can also be done while standing or even walking.

• First you need to stand up straight and spread your legs shoulder-width apart;
• Next, take a very deep breath and try to push your stomach forward;
• Then exhale with force all the air from the lungs, and at the maximum level try to draw in your stomach, imagine that you want to touch the spine in this way. In this position, you need to freeze for just a few seconds.
• Then inhale, and relax the abdominal muscles, trying to push it forward as much as possible.

Repeat it all around 8-10 times , then rest a bit and do this complex about 8-10 more times. Don't push too hard, do it gradually. Hold your breath in these positions for 3 seconds. Then, gradually increase the load.

Exercise notes:

1. Inhalation and exhalation should be done with tension and as deeply as possible. However, do not overdo it too much, you should increase the load gradually so that the body gets used to it.
2. The first results when pumping the transverse muscle will appear only after a month. And at the moment they will consist only in a deeper retraction, and only then an aesthetic and beautiful press.

And here is a travel video about the vacuum for more information. Be sure to check it out if you are worried about the problem of a flat stomach:

For this exercise, you should lie straight, bend your knees, and make a firm support on your feet. Then you should raise the pelvis so that it forms a straight line in relation to the thigh. At the top position, you need Tighten your abdominal muscles as much as possible for about 5 seconds .

"Board"

This exercise fully works out the transverse abdominal muscle. It is necessary to stand opposite the floor, leaning only on the elbows and toes. Then we hold this position, gradually increasing the time of the exercise. It is recommended to start from 20 seconds .

It is worth considering that these exercises are aimed specifically at the transverse muscle and are responsible for aesthetics, reduce volume and give tone, but contribute little to the appearance of cubes. That is why, in addition to them, it is worth doing the same standard sets of exercises, which are also very good for losing weight, namely:

• Raising the body;
• Raising the legs;
• Standard twists;
• Leg raises on the horizontal bar;
• Ball exercises, etc.

1. “Consistency gives results” is the best answer to the question of how to build muscle. This is the motto you should adhere to on the way to a beautiful and aesthetic body. You should not expect quick results, and do not set unrealistic goals for yourself, otherwise this will only lead to disappointment. Do everything gradually, over a large amount of time, 3-4 times a week, not forgetting to give rest to the muscles.
2. When training the press, an important role is played by diet and moderate nutrition. Without observing this, you can simply not notice the results, due to the large amount of subcutaneous fat on the abdomen. If you are overweight, then you need to consume fewer calories per day than you expend. You can create such a diet yourself, or use the services of a fitness trainer.
3. Try to eat more protein-rich food, and it is better to eat more carbohydrate food immediately after training. So she will not have time to be deposited in the fat folds, but will go just in time for muscle recovery.
4. In addition to this, it is worth noting that the press is indirectly pumped up from other exercises, for example, in many athletes or "turnstiles" who do not specifically work on the press, it is visible, although not as pronounced as in bodybuilders. That is why, for a more aesthetic and pleasant look, you need to purposefully work on it, both on the abdominal and on the inside.