This is a continuation of my bikini body series on how to strengthen the transversus abdominis called “The First Step to Looking Great on the Beach This Summer: The Importance of the Transversus Abdominis Muscle.”

The following exercise is the simplest exercise for most beginners to learn to contract the abdominal muscles. By doing these exercises daily, you’ll notice a slimmer, firmer waist, better posture, decreased lower back pain, and increased body confidence.

The retraction maneuver lying down (vacuum technique)

Instructions:

1. Lie on your back with your head supported on a foam roller or towel.

2. Place a foam roller, small ball (the size of a football, it can be soft), or a thick rolled towel between your knees.

3. Place an object such as 2 taped hockey pucks (or a toy block) on your stomach in line with your hip bones. (Any household item can be used. Just make sure it’s lightweight and tall enough so you can see it move as you do the exercise.)

4. Without holding your breath, squeeze the roller or towel between your knees and try to pull the discs toward your abdomen without initiating a contraction action. The goal of this exercise is to fire the transversus abdominis without firing the rectus abdominis muscle.

As you push your abdomen down and in, try to flatten your back against the floor.

Some visualizations to help you draw the abdomen:

– Try to pull the navel up to the spine.
– Visualize yourself trying to get through a narrow space between two objects at waist height.
– Imagine trying to zip up the tightest pair of pants in the world.
– As you contract your stomach, you should feel the discs or blocks sink in. If they rise while performing this maneuver, you must stop, restart, and try again until they sink.

Reps and sets:

During this exercise, breathe normally, but hold this “empty” position. Letting go counts as one repetition. You can start with 5 repetitions, each held for 5 seconds. Relax and let the plates or blocks rise for 2 to 3 seconds between repetitions. Do 3 sets.

Too easy?

Once you’ve mastered the first level, move on to the next level: Perform three sets of 8 contractions held for 5-10 seconds each.

Note:

Don’t rush through this transverse abdominal exercise. A slow, controlled movement is all that is needed for the exercise to work. The slower you perform this exercise, the better your form and effectiveness will be.

It may take 3-6 weeks of consistent training for you to fully understand the concept of this exercise, master the exercises, and see results. If you have a background in yoga, pilates, or martial arts, you will find these exercises to be simpler than those who have been taught to work only the rectus abdominis muscles through sit-ups and other abdominal exercises.

Good luck and enjoy!

in good health,