Trans Abdominal Exercises

December 7, 2014
Trans Abdominal Exercises

When lot of people think about a nice set of abs, they’re considering the rectus abdominal muscles. These are the ‘washboard’ muscles that add and down the middle of your upper body. However for good health and support, you must work the whole group of core muscles, including the sides of your torso. The transverse abdominals begin just under your ribs and run along the side of your rectus abdominals into your pelvic location. Doing certain workouts aimed at training the transverse abdominals can add to the strength of your abs.

Wood Chop

The Wood Chop workout needs either one hand weight or a conditioning ball. The weight needs to offer the intensity of a reasonably difficult feeling. To start this exercise, kneel on one leg. Hold the weight above your head off to one side with both hands, so that your opposite arm is diagonally across your body. Slowly bring the weight down diagonally throughout your body to the opposing leg. Go back to the beginning position and repeat. Do both sides for a total amount of one to three sets of 10 to 15 repeatings.

Hay Bailer

The Hay Bailer is the opposite movement as the Wood Chop. You’re still kneeling and using just one weight grasped with both hands. This time, though, move the weight from the down position on one side to the opposing side’s up position. Return to start and repeat on both sides for one to three sets of 10 to 15 reps.

Hip Rotations

The Hip Rotation exercise might feel like it’s more of a leg workout, but in reality, you’re using your transverse abs to support your body. To begin this workout, get into a pushup position with your hands and toes supporting your body off the ground with your chest dealing with the floor. To do the workout, lift one foot off the ground and flex your knee so it can be found in toward your chest. Slowly move your bent knee across your torso, so that your inner thigh is close to touching your belly. Then move it so that your hips rotate in the opposite direction, so that your external thigh is dealing with the ceiling. Keep your back straight and don’t enable your butts to sag throughout the movement. To make this exercise a little easier, assume a table leading position with your bent knee supporting your weight instead of your toes. Carry out one to 3 sets of 10 to 15 representatives on each side.

Trunk Rotations

The Trunk Rotation workout will need either one hand weight or a conditioning ball. To do the exercise sit on the floor with your back straight, your shoulders back and your legs extended out in front of you. Grasp the weight with both hands and slowly rotate simply your torso from side to side. Keep your hips straight and your legs still. For a more difficult version of this workout, a little flex your knees and raise your feet off the floor while performing the rotation. Attempt to do one to three sets of 10 to 15 reps per side.