Find your deep abdominals — and then use these simple exercises to target them.
A flatter or more toned stomach is a very common fitness goal. And while that coveted six-pack is hard to achieve, a toned midsection is possible with the right knowledge and a little discipline.
A crucial step is to re-condition the deepest abdominal muscle or transversus abdominis. The first step is to find the muscle. Place your hands around the sides of your waist and cough. You should feel a muscle there tighten, as your stomach draws in. This is your transversus abdominis, it wraps around your torso from front to back like a corset. Vertically, it runs from the pelvis to the ribs.
Learning how to engage this deep abdominal muscle is the first step. To begin, take a deep inhale in to your belly then exhale to tighten the muscle around your waist. Draw the back of your waist, or the small of your back, in toward the front of your belly as you draw your belly button up. To some it feels like putting on a corset that makes your waist narrower and spine taller.The following exercises reinforce the engagement patterns of the transversus abdominis while challenging its strength.
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