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 injuries.

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 abdominal lift.

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.
  1. Lay down on the mat and place a small exercise ball under your hips.
  2. Stretch your arms out to the sides, place your shoulders and feet on the mat with your knees bent at a 90 degree angle.
  3. Lift your knees up right above the hip keeping the knees bent. Lift your head slightly up off the mat.
  4. Pull your rib cage down into the mat. This will engage the transverse abdominal muscle. This is your starting position.
  5. Lift the tail bone slightly and then slowly return to starting position.
  6. 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 these correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view this transverse abdominal lift on youtube.

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