Transverse Abdominal Lift
Transverse Abdominal Exercises Video Series
The transverse abdominal lift is the next video in this series.
Strengthening this deep abdominal muscle can help relieve back pain and
This muscle is your anatomical girdle and helps support your core.
This particular transverse abdominal exercise is small movements but
very effective. You can do this with or without a ball.
The step by step instructions and video demonstrate this with a small
exercise ball. By using the ball, you are performing an incline
If you are doing this without a ball, you can place your hands
underneath your hips for additional support.
Remember this ab workout is small in movements. You don't have to lift
very far in order to engage the transverse abdominal muscle.
Exercise 3 - Transverse Abdominal Lift
This stomach exercise is all about the proper position, and not big
movements, to engage your muscles.
Lay down on the mat and place a small exercise ball under your hips.
- Stretch your arms out to the sides, place your shoulders
and feet on the mat with your knees bent at a 90 degree angle.
- Lift your knees up right above the hip keeping the knees
bent. Lift your head slightly up off the mat.
- Pull your rib cage down into the mat. This will engage the
transverse abdominal muscle. This is your starting position.
- Lift the tail bone slightly and then slowly return to
- Repeat this for several repetitions.
To do this without an exercise ball, instead of placing your arms out
to the side, place your hands under your hips in the same position as
the ball. Then lift slightly and hold. Return to starting position.
You can leave your hands out to the side when doing this without a
ball. However, if you start to feel some pain in your lower back, then
place the hands underneath the hips for that extra support.
Watch the video below to ensure you are doing all of
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Lose Belly Fat
Doing abdominal exercises is great to tighten and tone the stomach. However,
if you have a layer of fat hiding those muscles, then you want to lose
that belly fat.
Eating After Exercise
After a hard workout your body needs to be re-fueled. Check out this article to find out what to eat and when after exercising.
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